Vitamin D: Are You Getting Enough?

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Recent 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. First, our bodies are not making enough vitamin D from the sun’s rays. Most of us spend time in our cars and indoors. 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 a vitamin D precursor. The liver and kidneys then process this precursor and covert it into the usable active form in your body called vitamin D3.

We’re not getting enough Vitamin D from the sun or our diet, but researchers are finding more and more benefits of vitamin D. You may have heard of vitamin D as being important, along with calcium, for bone health. Besides protecting your body from brittle bones, vitamin D has other great benefits:

1) Helps maintain strength and balance.

2) Helps the immune system function correctly. Did you know that vitamin D is in almost every cell in the body?

3) Helps treat psoriasis.

4) May help stop the uncontrolled growth of cancer cells including breast, prostate, and colorectal cancers.

5) May play a role in autoimmune disease. Research has found that people with higher levels of vitamin D in the body are less like to develop multiple sclerosis (MS). Diabetes is also considered an autoimmune disease since the cells of the pancreas are affected.

The current recommendation for vitamin D is between 200 and 600 international units (IU) per day depending on your age. However, many researchers now think these recommendations are too low and are pushing for them to be increased up towards 1000 IU. The 2005 Dietary Guidelines already suggested that people with darker skin, elderly or insufficient sunlight need 1000 IU daily. In fact, 1000 IU is fast becoming the suggestion of the scientific community as the daily amount that most adults need.

The less you are in the sun, the more vitamin D you need from food. 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. There are two forms of vitamin D that you will find in supplements, 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?

5) check your multi vitamin/mineral supplement, most have 400 IU

6) check your calcium supplement if it has D added, typically 100 IU

7) 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

8) take the remainder as a vitamin D3 supplement