Get your vitamin D without the danger of getting skin cancer.
Unlike UV light, dietary sources and supplements of vitamin D do not prematurely age the skin or increase the risk of developing skin cancer, yet they offer the same benefits as vitamin D obtained from UV light.
In fact, the American Academy of Dermatology advocates that:
“…an adequate amount of vitamin D should be obtained from a healthy diet that includes foods naturally rich in vitamin D, foods/beverages fortified with vitamin D, and/or vitamin D supplements. Vitamin D should not be obtained from unprotected exposure to ultraviolet (UV) radiation.”2
The richest dietary sources of vitamin D include:
• oily fish such as mackerel, salmon or sardines
• fish liver oil
• eggs, milk, cheese, yogurt
• certain cereals and breads
• Soy milk and orange juice may be fortified with Vitamin D
Visit the U.S.D.A. for a comprehensive list of foods containing vitamin D.
How much is enough
The Food and Nutrition Board (FNB) established a recommended daily allowance (RDA) for vitamin D. This is the amount considered sufficient to maintain healthy bones and normal calcium metabolism in healthy individuals. Even though sunlight may be a source of vitamin D for some, the RDAs for vitamin D are based on minimal sun exposure.
There are other organizations that advocate higher amounts, but it’s best to ask your primary care physician for his/her recommendation. Be careful however, taking Vitamin D for long periods of time in doses higher than 3000 – 4000 units per day may be unsafe.
Recommended Dietary Allowances (RDAs) for Vitamin D3
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