With recent worries about global warming, holes in the ozone layer, and skin cancer, many people are slathering up on sun block when they go outside for any length of time. This helps prevent the sun’s harmful rays from causing skin problems. Unfortunately, it also helps prevent the body’s absorption of Vitamin D, an essential nutrient.

    Vitamin D is necessary to the body to help absorb calcium and phosphorous. Calcium and phosphorous, in turn, are necessary for building strong bones and teeth, and helping to prevent osteoporosis. Therefore it is essential to get a proper daily dosage of vitamin D. The recommended daily allowance is 200 IU for anyone under 50, 400 IU for people 51-70 years old, and 600 IU for those over 70.

    Although the traditional method of getting vitamin D is from direct exposure to sunlight, no one is recommending foregoing proper protection from harmful UV rays just to get the MDR of vitamin D. After all, contracting skin cancer to prevent osteoporosis, would be robbing Peter to pay Paul – a no-win scenario. The good news is, just 10-15 minutes of exposure a week is enough to get sufficient vitamin D. Most people who only wear sun block for prolonged time in the sun would easily get this much exposure in normal day to day activities.

    Many people, however, apply sun block as a daily ritual due to a tendency or history with skin cancers. Fortunately, there are other methods of getting a sufficient dose of vitamin D in your diet. Vitamin D is found naturally in foods such as butter and eggs. It is also in many foods fortified with vitamins such as many breakfast cereals, and most well known, milk. Look for vitamin D fortified on the labels of these products.

    Although many people tout the benefits of obtaining your daily need of vitamins and minerals through natural means, the fact is that once your kidney processes vitamin D, the result is the same, and your body doesn’t care whether it came from the sun or supplements. Vitamin D can be found in tablets and capsules, and is also in most multi-vitamins. To ensure a proper dosage, check the label of your multi-vitamin to see how much vitamin D is included. You can always add a vitamin D supplement to your normal regimen of multi-vitamins.

    Just be careful to avoid going over 2,000 IU daily as there are harmful side effects from prolonged over dosing of vitamin D. Also, if you take any daily medicine, especially for high blood pressure or heart conditions, consult your doctor before starting a regimen of vitamin D supplements.

    近來，由于對全球變暖、臭氧層空洞以及皮膚癌的擔心，許多人外出之時無論外出時間長短都要涂抹防曬霜。這也許能防止太陽有害射線引起皮膚病。不幸的是，這種作法也防礙了身體吸收必需營養：維生素D。

     維生素D對于身體吸收鈣和磷而言是必不可少的。因此，每天必須服用適量的維生素D。建議每日攝取量：50歲以下為200國際單位；51-70歲為400國際單位；70歲以上為600國際單位。

    雖然獲得維生素D的傳統的方法是曬太陽，但是，建議采取適當的防止紫外線的措施，以獲得日最低需要量的維生素D。為防骨質疏松癥而竟然以患皮膚癌為代價如同拆東墻補西墻，怎么說也是不對。該方法的好消息是，每周僅曬10-15分鐘太陽就足以獲得足夠量的維生素D。大多數僅涂抹防曬霜的人在陽光下呆較長時間極易從一般的日�；顒又械玫竭@個效果。

    可是，許多人由于具有皮膚癌傾向或病史，他們每天都要涂抹防曬霜。幸運的是，還有別的從食物中得到足量的維生素D的方法。維生素D天然地存在于諸如黃油和雞蛋之類的食物當中。如許多早點麥片這樣的維生素強化食品中也含有維生素D，牛奶含維生素D是最有名的。在此類產品的標簽上尋找維生素D。

    雖然許多人吹捧天然獲得各種日常需要的維生素和礦物質的好處，但是事實卻是這樣的：只要你的腎臟處理維生素D，其結果都是一樣的。你的身體并不在乎它是來自太陽還是補充攝入的。維生素D有片劑和膠囊，且含有多種維生素。為確保合適的用量，請查看你所購買的復合維生素的標簽，搞清維生素D的含量。你可在你正常的多種維生素攝生法中加入維生素D的補充攝入。

    只要當心每日別超過2000國際單位，因為長時間超劑量服用維生素D具有有害的副作用。同樣，如果你每天服用藥物，在開始補充維生素D之前，請向醫生咨詢，特別是高血壓或心臟病患者。