By: Joann Bally CSCS
Vitamin D is the latest glamour vitamin. The latest study indicates deficiency may increase the
risk of heart disease. Previous studies have linked adequate vitamin D to prevention of
certain cancers, diabetes, and autoimmune diseases, and even to muscle strengthening. How
about preventing osteoporosis? Yes, that too.
In fact, the major need for vitamin D is to strengthen and maintain bones. This is established.
Vitamin D was originally added to milk to prevent rickets in children; rickets is a disease
that interferes with proper growth of the skeleton. A few years ago, experts announced that
calcium is not sufficient to strengthen bones without enough vitamin D. Although this was not
really news, manufacturers started including vitamin D with calcium supplements.
Some scientists think vitamin D is really more of a hormone than a vitamin, because it can be
manufactured by the body and doesn’t have to be consumed in food. In fact, it is found
naturally in very few foods, notably egg yolks and fatty fish. It is added to milk, as well as
some cereals and manufactured foods.
Vitamin D is manufactured by the body in response to sunlight striking the skin. Being outdoors
on a sunny day for 20 minutes gives you more than enough vitamin D; some experts recommend you
get sun on your face and arms for 10 minutes a day. More than 20 minutes unprotected may lead
to skin damage. Sunscreen protects your skin, but also filters out vitamin D. People with dark
skin need more sun exposure to get their vitamin D. People in higher latitudes get less
sunlight, and may get virtually none in winter. Dark skinned people and those in higher
latitudes have a greater need for vitamin D supplementation.
We used to be cautioned against too much vitamin D because it could be toxic. It still could be
toxic. The safe upper limit is 2000 IU/day. Beyond that you run the risk of bones getting
weaker instead of stronger. The 400 IU found in most multi-vitamins is safe. Don’t worry about
getting too much from sunlight; the body has a way of taking care of that.
Adequate Intake for vitamin D is 200 IU up to age 50, 400 IU 51-70, and 600 IU over 70; you may
still see the old RDA of 400 IU. In light of recent research, some experts recommend 800 or
even 1000 IU, especially for older people. Most young people who get a lot of sunlight don’t
have to supplement with D, but the 400 IU in a multi is fine. If you don’t get much sun or have
dark skin, you may have to supplement more. If you live where there is little sunlight and/or
seldom go outside, it’s important that you supplement with vitamin D. Consider any D you may
get from milk, other food, or foods fortified with D before deciding how much you need to
supplement. Although probably safe up to 2000 IU, it’s best to check with your doctor before
supplementing over 1000 IU.
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