Are You Vitamin D-Ficient?

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When you read 'Vitamin D', you probably think "oh yeah..that's the healthy bone vitamin and the one you can make from sitting in the sun." That is true, but there's more to this nutrient than we thought. Studies suggest that the blood levels of vitamin D in our bodies are much lower than they should be. There are a couple of reasons for this low blood level. Our diets are low in Vitamin D and our bodies are not making enough from the sun's rays. It's starting to get hot again and most of us prefer the cool air conditioning to the hot sun. When we do head outside, we're covered in sunscreen, which cuts down on vitamin D production. Normally, here is what should happen. When you're outside, the sun's ultraviolet B rays penetrate into your skin's outer layer and produce what's called a vitamin D precursor. The liver and kidneys then process this precursor and convert it into the usable form in your body called vitamin D3.

Did you know that every year, particularly during the winter, about one third of women over 65 fall and six percent suffer a fracture? Most people experience a seasonal drop during the winter months in their body's blood vitamin D level. A study in the Archives of Internal Medicine suggests that vitamin D does more than just strengthen bones, it also strengthens muscles. By taking a vitamin D supplement as prevention, older people may fall less and experience fewer fractures. How great is this? Think about people you know who have fallen, broken a hip and never recovered, perhaps died. Another study from the Archives of Internal Medicine found that taking a daily vitamin D supplement reduced the risk of overall mortality or dying by seven percent. The researchers aren't sure as to the mechanism that brings about this reduction in death but suggest that the vitamin works by strengthening bones, boosting the immune system, and reducing the severity of type2 diabetes.

Most nutrition professionals now suggest that the current vitamin D recommendation or Daily Value of 400 international units (IU) daily which is the amount you find on food and supplement labels is too low and that it should be increased to 1,000 international units (IU) a day.particularly if you are middle-age or older. If you're in doubt, check with your doctor. The less you are in the sun, the more vitamin D you need from food and supplements. Many vitamins occur naturally in a variety of foods but not vitamin D.

Natural Food sources:

• Salmon, 3.5 ounces cooked: 360 IU
• Tuna, 3 ounces, in oil (drained) 250 IU
• Egg yolk, 20 IU
• Fortified Food Sources (read the label to make sure as only milk is routinely fortified):
• Milk, 8 ounces, 100 IU (doesn't matter the fat percentage)
• Orange juice, 8 ounces, 100 IU
• Cereals, about 1 cup, 40 IU

Until more foods are fortified with vitamin D similar to the way we have done with calcium, supplements can be an important part of the equation. You know I'm big on being a label sleuth so read the label before you buy. There are two forms of vitamin D that you will find, vitamin D2 and D3. You want the vitamin D3 form which is the more potent form.

So, what is a realistic game plan to increase the amount of vitamin D you get on a daily basis?

1. check your multi vitamin/mineral supplement, most have 400 IU
2. check your calcium supplement if it has D added, typically 100 IU
3. best food choices currently include milk, 100 IU per cup or yogurt (check the label), 80 IU per container, fish such as salmon or catfish
4. take the remainder as a vitamin D3 supplement

Tip: labels on fortified foods as well as supplements provide vitamin D information as a percentage of the Daily Value or DV. Since the DV for vitamin D is 400 IU currently, a food that says 50% of the DV would have 200 IU per serving.