Here are the ABCs of vitamin D

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I love our sunny spring (almost summer) days. It's so nice to walk outside without a coat or sweater and the temperature is just right, not too hot and not too cold.

Besides being very good for the soul, there are benefits we can gain from these days. Vitamin D, formed when your body contacts sunshine, is making the news lately as an important and often overlooked vitamin. Since we only get the sunshine-vitamin D benefit between now and October, it's a good time to pay attention to all that's good about getting your D.

It's well known that vitamin D is important for bone health. Along with calcium, it helps keep your bones strong, lowers risk of osteoporosis and reduces risk of fractures in older adults. Vitamin D also helps your body absorb the calcium you eat.

There are many studies that look at other benefits for consuming this key vitamin.

A recent study showed calcium and vitamin D supplements may play a role in effective weight management in postmenopausal women. It was found that the benefit is greater in women who had not previously been getting the daily recommended amount of calcium.

The good news about this study is that calcium and vitamin D are already very important for bone health in the diets of postmenopausal women and this can be a bonus benefit.

Another recent study suggest that higher intakes of calcium and vitamin D from dietary plus supplemental sources may be associated with a lower risk of breast cancer among premenopausal women. Other studies have linked vitamin D with lower risk of colorectal and prostate cancer.

And yet another study showed that people with higher levels of vitamin D may have a reduced risk of age-related macular degeneration, the most common cause of blindness in older adults. This same study linked higher levels of omega-3 fats with protection.

For adults, current recommendations are 200 IU/day up to age 50, 400 IU for 50-70 and 600IU over age 70. Some experts feel this is too low. For example, the Osteoporosis Society of Canada recommends that adults over 50 who are at risk for osteoporosis need 800 IU per day.

The newly released Canada's Food Guide addresses the importance of vitamin D for men and women over 50. Your vitamin D needs increase after 50 partly because with age, the skin has a reduced capacity to produce D.

The recommendation is: After 50, people's D needs are higher than can be obtained from food even when following the Food Guide. Adults over 50 should take a D supplement of 10 mcg (400 IU) in addition to following Canada's Food Guide.

What if you don't drink milk? Where do you get D?

Fatty fish such as salmon or sardines are the main natural sources but most of the dietary D comes from fortified foods. Besides cows' milk, there is D in margarine, fortified plant-based beverages and some fortified orange juice. Although vitamin D is added to milk, it is not found in milk products such as ice cream or cheese.

One cup (250 mL) of fluid milk contains 100 IU; one cup (250 mL) fortified rice or soy beverage contains about 88 IU; 3.5 oz (100 g) salmon contains 370 IU; 3.5 oz (100 g) sardines contains 275 IU; 2 tsp margarine 34 IU; 1 egg 15 IU; and 1 tsp. cod liver oil contains 450 IU.

Researchers say that 10-15 minutes of sun exposure during summer is adequate to get your D. However, with the need to be more careful with sun exposure and the diligent use of sunscreen, many people may not get their vitamin D from the sun.