Vitamin D: Let The Sunshine In

As a follow-up to my previous post on sunscreens, I need to point out that there is a downside. We are in the midst of a global epidemic of vitamin D deficiency.

Vitamin D ... regulates the functions of over 200 genes and is essential for growth and development. There are two forms of vitamin D. Vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D status depends on the production of vitamin D 3 in the skin under the influence of ultraviolet radiation from sun and vitamin D intake through diet or vitamin D supplements. Usually 50 to 90% of vitamin D is produced by sunshine exposure of skin and the remainder comes from the diet. Natural diet, most human consume, contain little vitamin D. Traditionally the human vitamin D system begins in the skin, not in the mouth. However, important sources of vitamin D are egg yolk, fatty fish, fortified dairy products and beef liver.

Vitamin D3 deficiency can result in obesity, diabetes, hypertension, depression, fibromyalgia, chronic fatigue syndrome, osteoporosis and neuro-degenerative diseases including Alzheimer’s disease. Vitamin D may even contribute to the development of cancers, especially breast, prostate, and colon cancers.

Why is sun avoidance important?

...Exposure to sunshine each day helps human body to manufacture the required amount of vitamin D. However, due to fear of developing skin cancer most people avoid the sun exposure. To prevent vitamin D deficiency, one should spend 15 to 20 minutes daily in the sunshine with 40% of the skin surface exposed. High concentration of melanin in the skin slows the production of vitamin D; similarly aging greatly reduces skin production of vitamin D. Use of sunblock, common window glass in homes or cars and clothing, all effectively block UVB radiation – even in the summer. People who work indoors, wear extensive clothing, regularly use sunblock, are dark skinned, obese, aged or consciously avoid the sun, are at risk of vitamin D deficiency.

Balance, Daniel san - Balance.

For more information, or to schedule an ultrasound, call: (718) 925-6277.

Do I Really Need Those Prenatal Vitamins?

During the course of a prenatal ultrasound, the mom asked me, "About those vitamins - do I really need them?" The short answer is Yes and here's why: Mom and her developing baby come as an entry - they both have needs and metabolic demands. While obviously, a health diet is essential, even the healthiest eaters often fall short in a few key areas specific to pregnancy. Mayo Clinic lists two:

•Folic acid helps prevent neural tube defects. These defects are serious abnormalities of the brain and spinal cord.

•Iron supports the baby's growth and development. Iron also helps prevent anemia, a condition in which blood lacks adequate healthy red blood cells.

Some other important nutrients are worth asking your doctor or midwife about - Calcium and Vitamin D which among other things are essential for healthy fetal bone development and also Omega-3-Fatty acids, usually found in ample supply in fish. Since many pregnant women are concerned about mercury in fish, you may also wish to talk to your doctor or midwife about omega 3's as well.

Mayo also has a nice list of what to look for in a prenatal vitamin.

Generally, look for a prenatal vitamin that contains:

•Folic acid — 400 to 800 micrograms
•Calcium — 250 milligrams
•Iron — 30 milligrams
•Vitamin C — 50 milligrams
•Zinc — 15 milligrams
•Copper — 2 milligrams
•Vitamin B-6 — 2 milligrams
•Vitamin D — 400 international units

Remember, vitamins are supplements to a healthy diet, not substitutes. Choose wisely for the future may depend on it.