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February 2009
Are You Getting Enough Vitamin D?
Evidence keeps building that Vitamin D, fondly known as the “sunshine” vitamin, is good for more than just strong bones. Recent studies suggest potential links between vitamin D and immune diseases, arthritis, diabetes, cancer and heart disease. With all of these potential health benefits, are we getting enough of this essential nutrient? Many health experts believe recommendations are too low due to current indoor lifestyles and the use of sunscreens.
ABCs of D
As a fat soluble vitamin, the current Daily Reference Intake is 400 IU for ages 51-70 and 600 IU for 70+. There is debate in regards to increasing the DRI due to potential health benefits that are being uncovered.
Sunlight - We rely on sunlight for most of our vitamin D. The sunlight triggers the production of an inactive form of D in the skin, which is then converted to the active form in the liver.
Food - There are few good food sources of this nutrient. The best sources include most fish and fortified dairy products.
Supplements - Different forms of D are offered as supplements. Be sure to select one with D-3 (cholecalciferol).
Check Your D Status
Experts do agree that it is reasonable to check your vitamin D levels. The next time you see your physician, get it checked. They will measure 25-hydroxy-vitamin D. The current “normal” range for D in the blood is 20-100; however experts recommend aiming for a minimum of 30. As we age we are at greater risk of being deficient.
- Make the most of food sources.
- Watch Your Weight– vitamin D gets stored in the fat cells and can’t get out!
- Enjoy a little sun– about 15 minutes of unprotected sun exposure several times a week, before 10am and after 2pm.
- Supplement with D daily - most supplements contain 400 IU of D. Do not go over a total of 2000 IU total D from food and supplements.
Check with your doctor, especially if you have a history of kidney stones.
| Food Sources | ||
| Food | Amt | Vitamin D (IUs) |
| Salmon | 3.5 oz | 360 |
| Mackerel | 3.5 oz | 345 |
| Sardines | 3.75 oz | 250 |
| Shrimp | 4 oz | 162 |
| Fortified Milk | 1 cup | 100 |
| Fortified Orange Juice | 1 cup | 100 |
| D-Fortified Yogurt | 6-8 oz. | 40-80 |
| D-Fortified Cereal | ¾ cup | 40-50 |
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