benefits and sources of vitamin D

When to Supplement with Vitamin D?
Recent studies indicate as many as 75% of U.S. teens and adults are deficient in vitamin D.

• with less sun exposure
• who are unable to consume dairy products or other vitamin D fortified foods
• who have darker skin
• who live farther away from the equator
• who routinely wear sunscreen when out of doors or use clothing as a sun barrier (will have less production of vitamin D in their skin from lack of sun exposure)

Low levels of vitamin D have been linked to higher incidence of many diseases, including diabetes, high blood pressure and certain cancers. In fact, a review of research conducted between 2001 through 2008 indicates a connection between vitamin D levels and the incidence of some cancers. It appears that the risk for certain cancers such as endometrial, renal and colon cancer may be reduced significantly if a person's vitamin D levels are maintained at 35-40ng/ml. Breast cancer and type I diabetes may be reduced by half if a woman's vitamin D levels are between 50-60ng/ml.

Furthermore, it's estimated that up to 80% of type I diabetes may be preventable if blood levels of vitamin D are maintained at 50-55ng/ml. A simple blood test can help you know if you need to consider a vitamin D supplement. Most adults need 600 IU (international units) or 15 micrograms. Getting some sunshine and including a number of foods that are good sources of vitamin D (see chart below) will help you get the right amount, but to know for sure, you should talk to your physician about testing and, if necessary, ask for his/her help in selecting a supplement that is right for you.

Vitamin D: The Sunshine Vitamin makes for a Healthy Body
In addition to making good food choices, getting outside without sunscreen for 10 to 15 minutes of sunshine, three times weekly can help meet your body's requirement for vitamin D. The active form of vitamin D is made when the ultraviolet rays of the sun absorb into the skin.

Currently, vitamin D deficiency is being diagnosed at an alarming rate in the general public and research suggests a connection between low levels of vitamin D and type II diabetes. While it's not clear that low vitamin D can cause diabetes, it's a good idea to make sure you are getting outside to enjoy some sunshine! While you're there, run and play because there's no doubt that exercise helps build strong bones and can help ward off the risk of diseases such as diabetes as well!

Gorham ED, et al. Am J Prev Med. 2007;32:2:210-6
Garland CF, et al. Am Assoc Ca Res Mtg San Diego April 14, 2008

* IUs = International Units.
** DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents among products within the context of a total daily diet. The DV for vitamin D is currently set at 600 IU for adults and children age 4 and older. Food labels, however, are not required to list vitamin D content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.