Grading Your Vitamin D Intake

The winter months make it difficult to get your fair share of vitamin D. That's because it's primarily absorbed through skin exposed to sunlight. According to a study published in the Journal of Nutrition, people with darker skin pigmentation who don't spend a lot of time outside have an especially difficult time maintaining adequate levels of Vitamin D.

As a general rule, 200 International Units (IU) of Vitamin D are recommended daily, but numerous studies have made a case for increasing that amount. The researchers behind this study recommended 1300 IU of Vitamin D for people of European ancestry with high sun exposure and 2100 to 3100 IU for people of African ancestry who don't get out in the sun that often.

The Bigger Picture: Vitamin D is found in very few food sources, and exposing yourself to sunlight without adequate skin protection isn't recommended. The alternative is a high-potency Vitamin D supplement that can help you meet your intake targets any time of the year.
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Barry Weaver
Jan 31, 2010
Vitamin D is not the easiest nutrient to absorb into you body and it is in very few foods naturally. This means we were meant to be in the "sun" a lot more than we can be, not fair I know. I do recommend direct exposure to the sun, as much as possible, sure try not to burn, but don't worry yourself about your skin or cancer please... Vitamin D3 is what you want not the synthetic D2 which they add to milk and cereals, which is bad for you and not a bio-available form that you will absorb and have it do what you want anyway. Take a good D3 tab or better yet a sub-lingual spray for best up-take, same goes for B12.