How many of you remember that song? Walking on Sunshine by Katrina and the Waves: http://www.youtube.com/watch?v=iPUmE-tne5U
One of my fav songs for pumping up my energy during a workout, and with Spring here or at least making it’s appearance pretty much everywhere in the Northern Hemisphere, I thought this was a good time to talk about the importance of vitamin D3
Researchers believe that vitamin D3 acts to protect an aging brain and boost overall memory and cognitive function. This is thought to be done by increasing levels of protective antioxidants, increasing key hormones and suppressing a hyperactive immune system that can inflame the neurological circuitry. Sun charge your brain for maximum cognitive function. The sun signals a molecule on the skin to convert to the active form of vitamin D3 (cholecalciferol) in the body. There’s so much more to the importance of vitamin D and how it acts in the body, but I try to keep my blogs short and informative without being overwhelming.
Tips for healthy sun exposure and vitamin D production:
The ideal amount of sun exposure should produce between 10,000-20,000 IU of vitamin D3. This depends on the amount of skin exposed, the strength and angle of the sun and the colour of the individual’s skin.
Below is the approximate amount of time each individual skin type needs of sun exposure to get the appropriate 10,000-20,000 IU considering that at least 60 percent of the body is exposed to sunlight. This would be equivalent to intentionally sunbathing. You should get this amount at least 3 times per week in order to fully optimize vitamin D3 level.
1. Light skin = 15-20 minutes daily
Medium skin = 25-30 minutes daily
Dark skin = 40-45 minutes daily
2. Use coconut oil, aloe vera and/or green tea extract as a moisturizer
before and after sun exposure for added antioxidant protection.
3. If adequate sunlight is not available or attainable, then supplement with 8,000-10,000 IU of vitamin D3 daily. Remember to use a whole foods high quality brand of supplement!
GET OUT AND ENJOY THE SUNSHINE!!