Quiz Answer: Vitamin D

Vitamin D is commonly known as the sunshine vitamin.

Vitamin D: Where can you find it?
Vitamin D is known as the sunshine vitamin because your body can make it after sunlight hits your skin.

• Just 10-15 minutes of sunlight on your hands, arms, and face, 2 to 3 a week between the hours of 8am and 4pm.
• People with darker skin need more exposure (30-60 minutes), and people with lighter skin need less.
• Be sure to apply sunscreen if you're out for longer than this.

In northern climates, especially north of the 50th latitude and during the winter, sunshine does not provide enough vitamin D so you need to rely on food sources:

• Fatty fish such as salmon, tuna, herring, sardines
• Milk (fortified with vitamin D in North America)
• Vitamin D fortified yogurt, cheese, orange juice, soy drinks, cereals - check the label

What does it do?

• Promotes the absorption of calcium and phosphorus and regulates how much calcium remains in the blood.
• Helps deposit these minerals in bones and teeth.
• Helps regulate cell growth.
• Involved in nerve and muscle function.
  
• Plays a role in immunity.
• May help protect against high blood pressure.
  

What if you don't get enough?

• Loss of bone mass as you age (osteoporosis).
• Softening bones (osteomalacia).
• Rickets or defective bone growth in children.

What if you get too much?

• Kidney stones or kidney damage.
• Weak muscles and bones.
• Excessive bleeding.

How much do you need?

• Everyone under the age of 50: 5 micrograms or 200 IU
• Adults over the age of 50: 10 micrograms or 400 IU
• Adults over the age of 70: 15 micrograms or 600 IU

Where can I get more information?
Check out these great resources:

• Get your D
• Vitamin D Council 
• Vitamin D UV Calculator 
• Vitamin D DRI Report (only for the excessively curious)

And the winner is...
Marc was the first to guess correctly - Vitamin D.
Congratulations Marc, your are officially a Smartie Pants!