During the spring and summer months, getting vitamin D is not much of a problem. It's also not a problem if you live in one of the southern states like Florida. But between the months of November and March, there isn't enough ultraviolet radiation in the suns rays to make enough vitamin D for your body to use.

So what do you do during those months when going outside isn't going to help all that much? You could try eating foods that are rich in vitamin D. The list below shows what kinds of foods to add to your diet and how many IU or international units they each have. (One IU of Vitamin D = 0.025 micrograms or mcg.)

Raw fish isn't one of my favorite things, (Cir's either), so we are obviously not getting it from that source. We do take cod liver oil, though not as consistently as we should. Our oldest daughter bought us a bottle so we really have no excuse.

We do eat salmon patties at least three or four times a month. And we just had our first experience with mackerel in a pasta dish with sautéed carrots, tomatoes, and onions. It was very good, I must admit.

The list is pretty short, so if you don't like most of the things on the list, you're in a bit of trouble. You will probably have to take some type of supplements. The supplement cholicalciferol is vitamin D3 and is what you should look for. (Our bottle actually says vitamin D3 - if yours doesn't and just says D, read the label on the back to make sure).

Too much of a good thing?

It's possible to get too much vitamin D, but this is very hard to do. Especially if it's during the winter months and you live in one of the northern states. To be safe, have your doctor check your vitamin levels before you begin taking it. The doctor can tell you how much is the optimum amount for you and your children.

Children's multivitamins usually contain about 200 IU and adult supplements contain about 400 IU. One dose of 100,000 is non-toxic, but you don't need that much. You should only need about 2,000 IU per day.

If you have sarcoidosis, hyperparathyroidism, lymphoma, or TB, too much vitamin D can cause too much calcium to be released into your bloodstream. Consult your doctor if you have any of these conditions.

Do you take any of the prescription or non-prescription "fat blockers". If so, these will also stop the absorption of vitamin D from food. Also, there are several medications that will do the same thing. Talk to your doctor or pharmacist if you are concerned.

Vitamin D and MS. Getting this vitamin in your diet is not difficult to do. Even if you can't get it through your diet, you can try supplements. Talk to your doctor about your children and loved ones to see if they might benefit.




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