By Dr. Matsen

As I have discussed in previous Monthly Comments, vitamin D is required for calcium absorption; it stimulates your intestinal cells to make a calcium-binding protein that dramatically increases your absorption of calcium. So you can be getting lots of calcium in your diet, but if you are deficient in vitamin D, the calcium won’t be absorbed properly.

While you can take vitamin D in supplement form (which is often necessary during the winter months), the best way to get enough of this essential vitamin is to get out in the sun. Vitamin D is made by your skin when exposed to the ultraviolet rays of the sun.

It’s important to know that if you have a fair to medium skin tone, you need to spend a minimum of 15 to 20 minutes in the sun, without sunscreen, with your skin exposed so that it can make vitamin D; those with darker skin tones require longer sun exposure. Sunscreens prevent the sun’s rays from penetrating your skin. To prevent sunburn, avoid prolonged sun exposure, especially during the hottest part of the day (typically between 10 am and 2 pm).

Research has shown that vitamin D deficiency may be associated with many diseases, including: osteoporosis; cancer; heart disease; arthritis; diabetes; PMS and infertility; autoimmune disorders; fatigue, depression, and seasonal affective disorder; obesity; and syndrome X. For more information, see the following article on Dr. Mercola’s website:

http://articles.mercola.com/sites/articles/archive/2002/02/23/vitamin-d-part-five.aspx