It develops in the skin as it is exposed to the sun.  This vitmin is crucial because it helps the digestive system to absorb calcium. Calcium, in turn, is essential if you want healthy and strong bones.

This sounds quite simple and straightforward, right? Actually it is quite a complex process. The vitamin will be carried and dropped off at the liver by the blood stream.  The liver will modify and hydroxilate it. Hydroxilating is  getting it activated, so to speak. And we now have 25 hydroxy vitamin D.

From the liver the blood stream will carry it to the kidneys. When it arrives there it will be modified again and reactivated as 1,25 -di-hydroxy vitamin D.

And now it is ready to help the intestines to absorb calcium,  keep the blood calcium level normal and make sure enough calcium is taken to the bones to keep them strong.

The 125- di-hydroxy vitamin D that leaves the kidneys is the active form of this vitamin Dr. Michael Holick and a colleague were the first doctors who isolated and identified this active form of the vitamin and chemically synthesized it. It is used for treating bone disease that is associated with kidney failure.

This chemically synthesized vitamin can only be obtained by getting a prescription and can either be taken orally or by injection.

The optimal dosage per day would be 1000-IU. And the best way to get this dosage would really be to spend time in the sun.

There are very few foods that can supply us with vitamin D. Fatty fish such as Salmon, mackerel etc. will supply a limited amount of vitamin D but you would have to eat it anywhere from 3 to 5 times a week. I don’t know if fish oil capsules will provide any of this vitamin.

We can also get some vitamin D by drinking orange juice or/and milk. But an 8 oz. glass might have maybe 100 IU and we might have to drink 10 glasses a day.

But the best way to get the 1000 IU of this vitamin is still exposure to the sun. Yes, I know the skin cancer scare and the warnings.  We lather ourselves with sun screen which prevents the vitamin D to develop.

All we really need is to expose 10% of our body…maybe just face, arms and legs… to direct sun for about 6 minutes three times a week. After the 6 minutes we can use the sun screen. If we can convince ourselves to do that we will get the proper amounts of this essential vitamin and even be able to store  some of it for the winter months.  We need this sun exposure in the Spring and Summer when the rays are strong enough.

African Americans have a deeper skin pigmentation and will need longer exposure. On the other hand they also have more natural protection than their Caucasian counterparts.  I’m not 100% sure but i think that African Americans need ten times the exposure that Caucasians need. But, of course, they also have ten more times natural protection.

Dr. Michael Holick wrote a book: “The UVAdvantage”. It’s about the way to let the sun help us in a safe way. At the end of this book he has a list, or table, explaining exactly how long a person can safely be exposed to the sun, depending on his/her complexion, where in the world he/she lives and all other important information.

I’m not an Affiliate for the book but will give you the “UVAdvantage” Webvsite URL where you can buy it. I don’t make any money out of it and nobody will pressure you:http://www.uvadvantage.org

Enjoy!