Vitamin D and Calcium
Many people are vitamin D deficient. Vitamin D is metabolized in our skin through sun exposure. Our skin generally needs to be exposed to the sun without a blocker such as SPF in sunscreen or clothes for at least 20 minutes a day. People living in northern climates are particularly affected. But even people living in Florida, often go from their air conditioned house to their air conditioned car to their air conditioned office without much sun exposure.
Vitamin D is necessary in bone metabolism. Vitamin D helps with strong bones and may help prevent some cancers. Symptoms of vitamin D deficiency can include muscle weakness, pain, fatigue and depression.
We want to guard our children from sun burns which can lead to skin cancer. Sunscreen blocks uv radiation but also blocks Vitamin d absorption. Vitamin D is found in animal bones or mushrooms. Since even non vegans are not often chomping on bones, if we are not making enough of our own Vitamin D through sun exposure, eating supplemented foods or supplementation is often necessary. Preferably, choose a plant-based form of vitamin D.
Get outside as much as possible. If it is for brief periods, forego sunscreen. Except for newborns and the very fair, less than 10 minutes is usually tolerated without a burn. If out longer apply sunscreen. 2 sessions a day of 10 minutes absorption may be sufficient.
If in doubt take a supplement. There are plant-based vitamin D supplements or plant-based foods that are supplemented with vitamin D such as alternative milks and cereals.
The dosing for newborns and infants is 400 IU daily. The recommendations for healthy children vary but are generally 600 IU until the teenage years. 600 IU to 1000IU is recommended for adolescents. Most adult doctors recommend 1000 IU a day for otherwise healthy individuals. There are liquid formulations for infants, chewables and tablets.
In addition to Vitamin D, calcium is key for healthy bones. Getting enough calcium from childhood through adulthood helps build bones up and then helps slow the loss of bone as we age.
It’s not clear, though, that we need as much calcium as is generally recommended. It is becoming clear that dairy products are not really the best source of calcium for most people. In fact mounting evidence supports that despite its high calcium content, dairy does not create a positive calcium balance in humans. and may in fact create a negative calcium balance due to increased excretion from the kidneys.
High dairy intake can increase the risk of prostate cancer and possibly ovarian cancer. Dairy products can be high in saturated fat as well as retinol (vitamin A), which at high levels can paradoxically weaken bones.
Good, non-dairy sources of calcium include
green, leafy vegetables – such as broccoli, cabbage, collards, kale, bok choy , and okra
fortified plant based milks or yogurts or cheeses
calcium-set tofu
sesame seeds and tahini
baked beans
White Beans
Watercress
Wheat Grass And Barley Grass
Almonds
Seaweed
Soybeans
Oranges
dried fruit, such as raisins, prunes, figs and dried apricots
sesame seeds and tahini
If you are unsure if you are able to get in Calcium rich foods you may choose to supplement but supplementing both calcium and vitamin D may be a better choice than taking calcium alone.
Children need more calcium as they get older to support their growing bones: Kids 1 to 3 years old need 700 mg of calcium a day (2–3 servings). Kids 4 to 8 years old need 1,000 mg of calcium a day (2–3 servings). Kids and teens 9 to 18 years old need 1,300 mg of calcium a day (4 servings).
Eat foods that are high in vitamin D and Calcium. Get outside regularly. Vegans and nonvegans alike may need to supplement with Vitamin D, especially in northern climates.
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