Vitamin D is an essential vitamin that helps our bodies absorb calcium and phosphorus, which are two minerals critical for bone health. Our bodies produce vitamin D from exposure to sunlight, but we can also get it from certain foods and supplements. Vitamin D deficiency can lead to bones that are thin, brittle, and easily broken.
Alaska is a state in the United States known for its harsh winters and limited sunlight. This makes it a challenge to get enough vitamin D from sun exposure alone. The recommended daily allowance (RDA) for vitamin D is 600 IU (international units) per day for adults. However, some experts recommend a higher daily intake of vitamin D (1000-2000 IU) for people living in northern latitudes, such as Alaska, to ensure adequate vitamin D levels.
There are a few food sources of vitamin D, such as fatty fish (such as salmon and tuna), eggs, and fortified milk and orange juice. However, it can be difficult to get enough vitamin D from diet alone, especially in the winter months. This is why many people in Alaska take vitamin D supplements.
If you are considering taking a vitamin D supplement, it is important to talk to your healthcare provider first. This is because vitamin D can interact with certain medications, and too much vitamin D can be harmful. Your healthcare provider can help you determine the right dose of vitamin D for you, based on your age, health, and exposure to sunlight.
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Frequently Asked Questions
How much vitamin D do you get from the Sun?
The safe level of sun exposure to obtain 1,000 IU of vitamin D from the sun per day is five minutes over your skin in unprotected areas without sunscreen.
How much vitamin D should a 70 year old get?
A 70 year old should aim to get at least 800 IU of vitamin D per day.
What is the average vitamin D level in Africa?
There is no definitive answer to this question. A study published in the journal "International Journal of Vitamin and Nutrition Research" found that serum levels of vitamin D in community dwelling natives in Africa vary significantly (40-60 ng/ml). Therefore, it's difficult to make an estimate of the average vitamin D level in Africa.
Is skin production of vitamin D underestimated?
Yes; it is commonly underestimated.
How much sunlight do you need to get enough vitamin D?
For some people, spending 15–30 minutes in the sun around midday 3–4 times a week is enough to maintain healthy levels of vitamin D. However, people with more melanin may need to add a little extra time. If you aren’t sure how much time you need, start with shorter periods and gauge your skin’s sensitivity to the sun.
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