Your health
and vitamin D
and vitamin D
All vitamins and minerals play an important role in keeping your body healthy. However, vitamin D is receiving special attention lately due to recent research findings. Read on for the benefits and sources of vitamin D as well as to see if you are at risk of a deficiency.
Benefits of vitamin D
New research indicates that vitamin D is instrumental in strengthening bones and fighting infection. Studies also suggest that this sun-created vitamin can prevent various forms of cancer and is a strong defensive against multiple sclerosis and other autoimmune diseases.A study published last year in the Archives of Internal Medicine shows that a daily dose of 500 IU of vitamin D can lower death rate by seven percent as compared to a placebo.
Vitamin D is a key vitamin in the body’s ability to absorb calcium. Deficiencies can result in rickets in children (a lack of calcium causes the developing bones to soften and curve) as well as osteoporosis in adults.
In geographical regions where winters are long and the days are short, maintaining sufficient levels of vitamin D can be tricky because the sun’s rays are not strong enough to aid in the body’s production. However, vitamin D can also be found in food.
Sources of vitamin D
Vitamin D is produced naturally within the body through direct exposure to the sun's ultraviolet rays.Additionally, natural food sources of vitamin D can be found in fatty fish and egg yolks. Some foods are also fortified with added vitamin D, such as cereals, orange juice, cow's milk, cheese, yogurt and margarine. Since food manufacturers are not required to fortify their products with vitamin D, be sure to read product labels carefully.
Could you be at risk of a vitamin D deficiency?
Although everyone is at risk of developing a vitamin D deficiency, certain segments of the population are more at risk than others.Elderly: The highest risk group is the elderly because their diets often lack vitamin D rich foods. In addition, elderly citizens living in northern regions, homebound, living in nursing homes or those with limited access to the outdoors and sunshine are even more at risk than their southern counterparts. The end result is an increase in osteoporosis and subsequent bone fractures.
Overweight: Obese individuals on restricted diets or those who have had weight reduction surgery such as intestinal bypass surgery in which fat is not digested are at further risk.
Digestive diseases: Likewise, individuals with fat malabsorption diseases such celiac disease, Crohn’s, cystic fibrosis and liver disease are also at a greater risk because they may not be able to absorb dietary vitamin D.
Dark-skinned: If you are dark-skinned, your risk of a vitamin D deficiency is increased because your body produce less vitamin D with sun exposure. A dark-skinned individual will absorb less ultraviolet rays thorough the skin’s surface because the darker pigment acts as a natural sunblock.
Breastfed babies: Exclusively breast fed babies are at risk of a deficiency particularly if their mother is dark skinned, avoids sunlight, wears a veil and her fortified milk consumption is lacking – the deficiency can appear in both mother and breast fed baby.
Enjoy the Sun – in moderation
Your best defense to protect you from developing a vitamin D deficiency is to get out and enjoy the sun – sans sunblock. But this doesn’t give you an excuse to bask in the sun all day.According to the Mayo Clinic, it only takes 10 minutes of sunshine to meet your vitamin D requirement. If you plan to stay longer, resume your normal sunscreen measures.
Take vitamin D supplements
If your diet is lacking or you cannot meet the sunshine quota, the Mayo Clinic advises that generally healthy adults take a daily supplement of 800 to 1000 IU and 200 IU for children.It is advisable that individuals over 50 years old consume three servings of milk and alternative D sources plus a 400 IU supplement of vitamin D daily to maintain adequate levels of vitamin D. For those unable to consume milk products, it is advised to increase vitamin D supplementation to 1000 IU daily.
Consult with your doctor before you start vitamin D supplementation or before you increase the amount you are presently taking. Supplements can be combined with a multi-vitamin in some cases, but it is important to consult your doctor or pharmacist to determine the correct dosage.
With a little time and effort, you can protect – and even better – your health by ensuring your body has adequate levels of vitamin D. Whether you consume it through foods or supplementation or simply walk right outside your door!
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