HOME
> NOURISHING NEWS
December 2011
Vitamin D—An Update on This Vital Vitamin
Vitamin D research continues with recent studies linking this vital vitamin, when combined with exercise, to preventing falls in older adults. Earlier this year an expert committee from the Institute of Medicine (IOM) increased vitamin D recommendations slightly to 800 IU for individuals over 70 years old. The IOM report downplayed claims that link this vitamin to other illnesses, basing new recommendations on bone health needs. Many health experts believe this recommendation is still too low, especially for people at high risk of vitamin D deficiency.
Are You at Risk—Here are some factors that may contribute to vitamin D deficiency:
- Little effective sun exposure (if you use sunscreen or do not go outdoors).
- If you have very dark skin.
- If you have osteoporosis.
- If you have a gastrointestinal disorder that affects vitamin D absorption.
- If you have excess body fat.
- If you take medications that alter vitamin D. Some interfere with absorption (mineral oil and cholesterol lowering meds), others decrease the production of vitamin D (some calcium channel blockers for high blood pressure or heart disease, and antacids (Tagamet)). Check with your pharmacist regarding medication you are on and possible interactions.
Food Sources
| Food | Amt | Vitamin D (IUs) |
| Sockeye Salmon | 3 oz | 794 |
| Mackerel | 3.5 oz 3 | 45 |
| Sardines | 3.75 oz | 250 |
| Tuna, light in water | 3 oz | 155 |
| Fortified Milk | 1 cup | 115 |
| Filet of Sole | 3 oz. | 100 |
| Fortified Orange Juice | 1 cup | 100 |
| D-Fortified Cereal | 3/4 cup | 45-100 |
| D-Fortified Yogurt | 6-8 oz | 40-80 |
| Shiitake Mushrooms | 1 cup | 43 |
| Pork Loin | 3 oz | 24 |
It is difficult to get the IOM’s recommended 800 IU Vitamin D from diet alone; however it is a good place to start. See how your Daily D adds up!
Check Your D Status
The only way to know if you are deficient is to have a blood test. The next time you see your physician get it checked, especially if you have some of the above risk factors. 25-hydroxy-vitamin D will be measured and the desirable range is 20-100 µg/ml. Although the IOM uses 20 µg/ml, some experts recommend aiming for a minimum of 30µg/ml. If low in vitamin D, your doctor will give you a supplement and recheck your levels in 3-6 months.
Ways to Optimize D
- Go outside a little bit each day for “safe” sun exposure, 15 minutes before 10am or after 2pm.
- Make the most of food sources.
- Maintain a healthy weight—vitamin D gets trapped in fat cells!
- Supplement with D daily; most supplements contain 400 IU of D. Do not exceed 2000 IU of D from food and supplements. Check with your doctor before starting supplements, especially if you have a history of kidney stones.
NOURISHING NEWS ARCHIVES
©CNS/RQA/CA, INC
