Archive for the ‘Vitamin D’ Category
Today we are just over 100 days away from the next Natural Vitamin D3 from the sun in Iowa.
Today, Sunday the 21st of December is the Winter Solstace of 2014 in North America. The sun is the lowest on the horizon. That means sunlight today has to travel through the greatest amount of earth’s atmosphere to get to us.
Today, the earth’s atmosphere completely protects us from Sunburn and Skin Cancer by blocking the sun’s UV rays. This is good.
Today, the earth’s atmosphere completely protects us from Vitamin D3 by blocking the sun’s UV rays. This is not so good.
Our next Natural Vitamin D opportunity will come at mid-day (a little after 1 PM in Waterloo, Iowa) in early April. Until then you need to get your Vitamin D from foods or supplements. Vitamin D3 tablets, capsules, gel caps or drops all can work. So can tablespoons of Cod Liver Oil or several pounds of Mushrooms daily.
Test for your 25-hydroxy Vitamin D level to determine if you are getting enough. Almost everyone is too low at 20 ng/ml and almost everyone has enough above 40 ng/ml. I aim for between 40 and 80 for optimal bone health for myself and for my patients.
It is Winter. Do you know where your Vitamin D is coming from?
Take Control of your health by finding out.
Jay Ginther, MD
Welcome to the European Breakfast Buffet. Calcium rich foods are featured in cheeses and yogurts. At least 3 choices of cheeses on a rotation from day to day. Yogurt comes plain, with dollops of fruit compote, and prepackaged Yoplait and competitors. Milk is skim, whole, almond, walnut.
Cheeses are featured again at the luncheon buffet. Capri salad of sliced Mozzarella, tomato, and garnish is a popular alternative to other salads with Feta or Goat Cheese. Further north Gouda, Emmentaller, Cheddar, Jarlesberg step forward.
After dinner, after dessert, the cheese plate, often with port or a dry red wine, finishes the meal. Many Europeans consume 1000, 1200 or even 1500 mg calcium daily in foods. This they have done for centuries.
Smoked Salmon is a constant at breakfast. The best source of Vitamin D3 other than Cod Liver Oil. Cod is the dominant fish in the Portuguese diet, along with Sardines, eaten whole, often bones and all, high in Calcium and D3.
Cured meats, sausages, and eggs are good sources of protein at every breakfast buffet. Hearty whole grain breads are available, but are losing ground to chocolate filled puff pastries.
Traditional diets have persisted because they work. They fulfill the nutritional needs of the peoples who have eaten them for generations.
Make sure your diet meets your nutritional needs for good bone health. Calcium, Vitamin D3, Protein, and Vitamins & Minerals. Take Control Naturally with proper nutrition.
Jay Ginther, MD
I was out at high noon (about 1:12 CDT) today, and may have made some Vitamin D in my exposed skin. We had beautifully clear skies with cool, dry air and lots of sunshine. I did not use sun-block for the few minutes of skin cancer risk. Unfortunately, it was also only a few minutes of Vitamin D opportunity.
Ultraviolet light is attenuated and eventually blocked by the atmosphere. The lower the sun is on the horizon, the less UV light gets through. In Waterloo, IA we are entering the 7 months of the year when the sun is too low on the horizon. We do not get enough UV to produce any Vitamin D.
Less than half of Iowans, who do not take substantial Vitamin D3 supplements, have sufficient Vitamin D levels in September. By early April, that is less than 15%.
Punxsutawney Phil saw his shadow today. Six more weeks of winter. But NINE more weeks before we can get ANY Vitamin D from the sun in Iowa. Here the sun is high enough off the horizon only 5 months of the year. Even in the summer very few Iowans make enough of their own Vitamin D.
In all of 2013 I saw fewer than ten patients with good vitamin D levels from only: Multiple Vitamins & Minerals, Calcium Plus D Supplements, “Vitamin D Enriched” Milk, and Sunshine combined. Every other patient needed an additional 1000 IU to over 5000 IU Vitamin D3 supplements daily.