Vitamin D-lightful
by Anita Vincent, RD, CSO, LDN
Vitamin
D, or “The Sunshine Vitamin”, well known for its role in bone health, now makes
headlines as vital to overall health, including reducing risk of some cancers.
The
best source of Vitamin D is sunlight, which triggers production of Vitamin D in
the skin. But people spend less
time in the sun, using more sunscreen when they go outside, contributing to
Vitamin D insufficiency.
People
in the US
who live north of a line from Atlanta
to Los Angeles
can’t make enough Vitamin D from November through February due to the weak
sunlight. Darker skin color as well as aging in all people decreases the
amount of Vitamin D a person produces.
Newer
studies are looking into the importance of consistency
of intake of Vitamin D levels. Researchers noticed a group of very
healthy people living at the equator with low
levels of Vitamin D in their blood. This
was unexpected – you might expect higher levels in people who lived in sunny
areas year round – but it may point to the importance of regular exposure to,
or intake of, Vitamin D.
Food
sources of Vitamin D are limited and include:
-
fortified milk
- cod liver oil
- some fatty fish
- sun-dried
mushrooms
Adult
recommendations for Vitamin D are 200 IU daily if you’re under 50 years old, 400
IU for adults 51 - 70 years old and 600 IU for people over age 70. New,
higher recommendations have already been issued for children.
“Safe
sun” is 5 – 10 minutes a day, two to three times a week, without sunscreen, in
the middle of the day, spring, summer or fall, on the face, arms, and
legs.
Supplements
may be necessary for year round adequate intake for many people. Some
health care professionals recommend 1000 – 2000 IU daily as cholecalciferol or
D3. (Speak with your doctor or dietitian before taking more than this.)
Calcium and multivitamins have Vitamin D and contribute to your daily intake.
Have
your Vitamin D levels checked the next time you have blood drawn. If low,
your doctor may recommend a higher than normal dose to get them up to normal.
Vitamin
D appears to be safe even if you are currently in treatment for cancer.
Always talk with your doctor before adding a supplement to your regimen.