With recent worries about global warming, holes in the ozone layer, and skin cancer, many people are slathering up on sun block when they go outside for any length of time. This helps prevent the sun’s harmful rays from causing skin problems. Unfortunately, it also helps prevent the body’s absorption of Vitamin D, an essential nutrient.

    Vitamin D is necessary to the body to help absorb calcium and phosphorous. Calcium and phosphorous, in turn, are necessary for building strong bones and teeth, and helping to prevent osteoporosis. Therefore it is essential to get a proper daily dosage of vitamin D. The recommended daily allowance is 200 IU for anyone under 50, 400 IU for people 51-70 years old, and 600 IU for those over 70.

    Although the traditional method of getting vitamin D is from direct exposure to sunlight, no one is recommending foregoing proper protection from harmful UV rays just to get the MDR of vitamin D. After all, contracting skin cancer to prevent osteoporosis, would be robbing Peter to pay Paul – a no-win scenario. The good news is, just 10-15 minutes of exposure a week is enough to get sufficient vitamin D. Most people who only wear sun block for prolonged time in the sun would easily get this much exposure in normal day to day activities.

    Many people, however, apply sun block as a daily ritual due to a tendency or history with skin cancers. Fortunately, there are other methods of getting a sufficient dose of vitamin D in your diet. Vitamin D is found naturally in foods such as butter and eggs. It is also in many foods fortified with vitamins such as many breakfast cereals, and most well known, milk. Look for vitamin D fortified on the labels of these products.

    Although many people tout the benefits of obtaining your daily need of vitamins and minerals through natural means, the fact is that once your kidney processes vitamin D, the result is the same, and your body doesn’t care whether it came from the sun or supplements. Vitamin D can be found in tablets and capsules, and is also in most multi-vitamins. To ensure a proper dosage, check the label of your multi-vitamin to see how much vitamin D is included. You can always add a vitamin D supplement to your normal regimen of multi-vitamins.

    Just be careful to avoid going over 2,000 IU daily as there are harmful side effects from prolonged over dosing of vitamin D. Also, if you take any daily medicine, especially for high blood pressure or heart conditions, consult your doctor before starting a regimen of vitamin D supplements.

    近来，由于对全球变暖、臭氧层空洞以及皮肤癌的担心，许多人外出之时无论外出时间长短都要涂抹防晒霜。这也许能防止太阳有害射线引起皮肤病。不幸的是，这种作法也防碍了身体吸收必需营养：维生素D。

     维生素D对于身体吸收钙和磷而言是必不可少的。因此，每天必须服用适量的维生素D。建议每日摄取量：50岁以下为200国际单位；51-70岁为400国际单位；70岁以上为600国际单位。

    虽然获得维生素D的传统的方法是晒太阳，但是，建议采取适当的防止紫外线的措施，以获得日最低需要量的维生素D。为防骨质疏松症而竟然以患皮肤癌为代价如同拆东墙补西墙，怎么说也是不对。该方法的好消息是，每周仅晒10-15分钟太阳就足以获得足够量的维生素D。大多数仅涂抹防晒霜的人在阳光下呆较长时间极易从一般的日常活动中得到这个效果。

    可是，许多人由于具有皮肤癌倾向或病史，他们每天都要涂抹防晒霜。幸运的是，还有别的从食物中得到足量的维生素D的方法。维生素D天然地存在于诸如黄油和鸡蛋之类的食物当中。如许多早点麦片这样的维生素强化食品中也含有维生素D，牛奶含维生素D是最有名的。在此类产品的标签上寻找维生素D。

    虽然许多人吹捧天然获得各种日常需要的维生素和矿物质的好处，但是事实却是这样的：只要你的肾脏处理维生素D，其结果都是一样的。你的身体并不在乎它是来自太阳还是补充摄入的。维生素D有片剂和胶囊，且含有多种维生素。为确保合适的用量，请查看你所购买的复合维生素的标签，搞清维生素D的含量。你可在你正常的多种维生素摄生法中加入维生素D的补充摄入。

    只要当心每日别超过2000国际单位，因为长时间超剂量服用维生素D具有有害的副作用。同样，如果你每天服用药物，在开始补充维生素D之前，请向医生咨询，特别是高血压或心脏病患者。