Vitamin D has become a fascinating and controversial topic recently. Vitamin D is a powerful nutrient. And it’s found in many foods. So what makes this vitamin so important now? Compelling scientific evidence has shown it can reduce the risk of several medical conditions including causes of osteoporosis, arthritis, (periodontal) gum disease, diabetes, neurological disorders such as multiple sclerosis, muscle disease, immunological disease, and some malignancies.
How do you if you’re getting enough vitamin D? Here are some easy tips to follow :
1. Enjoy a “safe” amount of sunlight
Now that it’s summer, you can get all the vitamin D you need. But watch out! The major source of vitamin D is our own bodies which produce vitamin D through exposure to the sunlight. Too much sun can damage the skin and increase your risk of skin cancer. Talk with your dermatologist about the safest way to get some sun. All you need is about 15 minutes, a few times a week (the best times are before 10am and after 2pm).
2. Use vitamin D supplements
Foods are limited in the amount of vitamin D they contain. You should consider supplements, particularly in the winter months. As always, check with your physician before beginning vitamin D or any supplement for that matter. A good target to shoot for is about 1,000 International Units (IUs) per day.
A good multivitamin that provides at least 400 IUs of vitamin D is a good place to start. Women on calcium supplements should take one that also provides Vitamin D. Make sure vitamin D3 (cholecalciferol) is in the supplement. Cholecalciferol is the most potent form of vitamin D. Two popular brands are :
- Citracal Plus D
- Caltrate 600-D
If a man requires calcium supplementation and men do get osteoporosis- they should take a calcium supplement that provides 400-1000IUs of D3 (cholcalciferol). Men should be cautious with calcium supplementation because of data suggesting that too much calcium can increase the risk of prostate problems.
Be careful. Too much calcium and vitamin D increases the risk of kidney stones. Periodic monitoring of vitamin D levels by the physician should be done.
3. Eat Vitamin D containing foods
Dairy products such as :
Skim and 1% low-fat milk, 1 cup = 100 IU
Fortified yogurt Dannon Light & Fit, 1 cup = 80 IU
Grains such as :
Fortified cereals —Multigrain Cheerios, 1 cup = 40 IU
Post Bran Flakes, 1 cup = 40 IU
Kasha, 1 ¼ cup = 80 IU
Fish :
Wild salmon, 3oz = 420 IU
Atlantic mackerel, 3oz = 320 IU
Sardines, 1 can = 250 IU
Shrimp, 3 oz = 150 IU
And even mushrooms like Shitake Mushrooms, 4 items = 260 IU
3. Help Granny out
Nursing home residents are at highest risk for vitamin D deficiency and its attendant problems. They should have vitamin D levels checked and may require high dose therapy with prescription strength vitamin D.
4. Get your vitamin D level checked when days become shorter
Since most of our vitamin D is manufactured as a result of sunlight exposure, many people become vitamin D deficient in the winter. You need to have your vitamin D level looked at by your physician if you are not getting outdoors or are not taking supplementation.
By Nathan Wei
