1. 75% of Americans are lacking in Vitamin D
Why? People are getting less sunlight, are drinking less milk and the excess fat that Americans are carrying around reduces the blood levels of Vitamin D. In addition, some experts say the vigorous use of sunscreen is causing lower levels of D in the body.
2. Current Recommendations for Vitamin D supplemental dosages, which were established by the Institute of Medicine in 1997 are now under review. Many experts are recommending higher doses of supplementation. The Institute of Medicine is reevaluating how much we need and can tolerate safely, and will complete their evaluation in May of 2010. The 1997 recommendations are the same for men and women:
Below age 50: 200 IU
Ages 51-70: 400 IU
Ages 71 and up: 600 IU
3. The Osteoporosis Foundation supplemental recommendations:
Below age 50: 400-800 IU
Above age 50: 800-1000 IU
4. Food sources of Vitamin D. There are few sources for vitamin D and it is difficult to get the amount of D you need just through these sources.
3.5 oz. of salmon: 360 IU
1.75 oz. of canned sardines: 250 IU
1 cup of mile: 98 IU
3 oz. of Tuna fish: 40 IU
1 egg: 20 IU
6 oz. yogurt: 80 IU
1 Cup of fortified cereal: 40 IU
5. Most people who do meet their Vitamin D needs do so through exposure to sunlight: The body makes Vitamin D when exposed to the sun, however, Northern latitudes (above a line drawn between northern California and Boston) do not have sufficient UV energy (sunlight) for Vitamin D syntheses, 6 months out of the year. If you live in the northern hemisphere it is likely that your vitamin D levels are low and you may need to supplement.
6. Vitamin D promotes calcium absorption in your body which leads to healthier and stronger bones. Many studies are suggesting that Vitamin D helps your immune system (fewer colds), may protect against heart disease, diabetes and several types of cancer, including breast, and may help with depression and anxiety.
7. Vitamin D is an essential nutrient but it can be toxic, creating a buildup of calcium in the blood. This can cause various symptoms of nausea, vomiting, weakness, confusion, heart rhythm abnormalities and kidney stones, however, this is rare.
Resources:
Tuft University Health & Nutrition Letter June 2009 Volume 27, number 4
http://ods.od.nih.gov/factsheets/vitamind_pf.asp
NIH dietary supplement factsheet
IDEA Fitness Journal: Nutrition and bone health volume 6 Number 9 September 2009
http://wbmd.com/cold-and-flu/news/20090223/low-vitamin-d-1
Mayo Clinic.com
