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.