itamin D has long been recognized as the sunshine vitamin because the sun is our major source of it. Scientists have known for quite a while that vitamin D is absolutely necessary for the absorption of calcium into our systems, but there is a lot of new evidence that D does a lot more than help us build strong bones.

Vitamin D is actually a hormone that our bodies make from a combination of cholesterol and ultraviolet (UVB) rays from the sun (yes, there are some good things about both cholesterol and sun exposure). Thanks to aggressive public health campaigns for sunscreen use, sun exposure and skin cancer rates have decreased dramatically. However, vitamin D deficiency has increased at the same time. Rickets, thought to be an extinct condition, is on the rise among American youth and we may begin to see increases in fractures, osteoporosis, cancer, and other chronic diseases due to our vitamin D shortfalls. Interestingly, vitamin D deficiencies in adults are often mistaken for fibromyalgia.

Fatty fish, like salmon and sardines, as well as eggs, naturally contain some vitamin D. Milk, some breakfast cereals and orange juice are fortified with vitamin D. Some experts fear that most people cannot meet their D requirements through diet alone and recommend either supplements or a little controlled sun exposure. This is a slippery slope considering the cancer risks associated with sunburns, but adequate vitamin D is a legitimate concern since it seems to play a role in preventing colon, breast, ovarian, and prostate cancers, hypertension, type 1 diabetes, and heart disease in addition to osteoporosis.

Current recommendations for vitamin D intake through diet and supplements or sun exposure are:

Age	Dietary or Supplemental Intake	Sun Exposure
0-50 years old	200 IU (5 mcg)	5-10 minutes (fair skin), up to 30 minutes (very dark or black skin) 2-3 days a week
51-69 years old	400 IU (10 mcg)	5-10 minutes (fair skin), up to 30 minutes (very dark or black skin) 2-3 days a week
70 years and over	600 IU (15 mcg)	5-10 minutes (fair skin), up to 30 minutes (very dark or black skin) 2-3 days a week

Several factors may interfere with adequate vitamin D intake or synthesis for certain groups, including: infants with little sun exposure or who do not consume formula fortified with vitamin D; elderly individuals in general (since we become less efficient at making vitamin D with age), especially elderly who spend most or all of their time indoors; dark skinned individuals; individuals who cover all their skin or use sunscreen all the time; people who live in the northern third of the U.S. and in Canada; people who live in climates with long, dark winters; and vegans (strict vegetarians who do not eat any animal products). These groups need to be especially vigilant about getting adequate vitamin D from food and supplements.

The following contains the vitamin D content of the most common food sources of the hormone:

Food	Serving size	Vitamin D (IU)
Cod liver oil	1 tablespoon	1360
Herring	3 ounces	765
Salmon	3 ounces	425
Canned sardines	3 ounces	255
Fortified milk	8 ounces	50-100
Canned shrimp	3 ounces	90
Fortified orange juice	8 ounces	50
Fortified cereal	1 ounce	40-50
Egg	1 item	25

A combination of approaches is probably the most sensible way to get your vitamin D. You can expose a part of your body (like your hands or feet) to the sun without sunscreen for five minutes two days a week, drink eight ounces of milk each day, and eat three ounces of salmon once a week to meet the requirements of someone age 40 with fair skin. A sunscreen with an SPF of 8 can inhibit vitamin D synthesis by up to 95% so be sure to either apply sunscreen after your few minutes of exposure or get indoors quickly. If you think you might need a vitamin D supplement, talk to your doctor first and remember to never take more than 2,000 IU a day. You can also have your blood tested for 25-Hydroxyvitamin D to help determine your needs. Taking a moderate approach to accumulating adequate vitamin D is your best D-fense against a deficiency that could otherwise lead to osteoporosis and other health conditions.

small preliminary study has identified a common spice that may help significantly improve the health of people with type 2 diabetes.

The spice, cinnamon, helped to lower blood sugar, triglycerides, and cholesterol in test subjects with type 2 diabetes. It also helped their cells become more sensitive to insulin, which in turn aids in the efficient metabolism of sugar. Since diabetes increases the risk for heart disease, cinnamon may also reduce this risk by controlling triglycerides and cholesterol.

More studies need to be done before we are sure of cinnamon's potential as a treatment for diabetes. Although it is not a cure nor a preventive measure, there is no risk in incorporating small amounts into your diet. Up to a half teaspoon each day is enough to produce results, and you can also boil cinnamon sticks in your water for tea to help spice up your health.