Despite suffering harsh criticism the last few years, there’s still hope for the sun’s reputation. Vitamin D deficiency is a growing concern among health professionals today, and the sun may be the answer.

Vitamin D is a fat-soluble vitamin made by the body after exposure to the sun. Foods like fish, beef, and eggs, as well as fortified milk and cereal, can provide some of the vitamin D we need–but not enough to stay healthy without the sun also doing its part.

Vitamin D helps maintain normal blood levels of calcium and phosphorous and aids in the absorption of calcium. If your body does not get enough vitamin D, there are many risks:

• Thin, brittle, misshapen bones
• Rickets (soft bones and skeletal deformity) in children
• Osteomalacia (bone pain and muscle weakness) in adults
• Osteoporosis (fragile bones that are easily fractured)

With age, bones become weaker. Recent research indicates that more than 25 million American adults have, or are at risk of getting, osteoporosis. Post-menopausal women, adults with low body weight, and anyone with osteoporosis in their family or a personal history of bone fractures are particularly at risk for increased bone fragility and breakage.

For more information contact UI Health Access 319-384-8442, ext. 707, or 800-777-8442, ext. 707.

Support your bones: Get enough vitamin D

So, how much vitamin D do you need? Currently, more research is needed for the Institute of Medicine to determine a recommended daily allowance for vitamin D. But data suggests that half the population is not getting enough, and as you age it is necessary to consume more.

An eight-ounce cup of vitamin D-fortified milk supplies about one fourth of the daily need for adults. Fatty fish and fish oils can also provide a natural dietary source of vitamin D.

The most important source, however, is sun exposure. Ultraviolet rays stimulate vitamin D synthesis in the skin. Usually 10 to 15 minutes of sun exposure at least two times per week to the face, arms, hands, or back is plenty. However, seasons, time of day, cloud cover, and smog can affect sun absorption.

And even though the health of your bones relies on a little sunlight every now and then, don’t fool yourself. Whenever sun exposure is longer than 10 or 15 minutes, sunscreen will always be your friend.

Deficiency risk

Those at risk of vitamin D deficiency include:

Infants exclusively breastfed. Human breast milk does not provide enough vitamin D, so the American Academy of Pediatrics recommends a daily supplement of 200 IU beginning within the first two months of life.

Americans age 50 and older. About 30 to 40 percent of older adults with hip fractures are vitamin D deficient.

Those who are homebound or live in cold climates. If you live in Iowa inthe winter, or anywhere else the elementsdiscourage outdoor activity, you most likelyneed vitamin D supplementation.

African Americans and other darkpigmented populations. High melanin content in skin makes it harder for the body to produce vitamin D from sunlight.