Saturday, December 4, 2010

What's Happening to Vitamin D?

Wasn't it just last year that everyone was touting vitamin D as a panacea, a true cure-all to cancer, heart disease and osteoporosis? Is the pendulum is swinging the other way? Reporting on last week's Institute of Medicine (IOM) report suggested we are all pretty much getting enough vitamin D from our diets. That's hogwash!

Current recommendations suggest eating vitamin D fortified-foods (e.g., milk, cereal and some orange juice) or spending 10 minutes in the sun/day. Estimates suggest that in 10 minutes of sun exposure our skin produces about 10,000IU of vitamin D. However, if you are in a northern region where 10 minutes of exposure will land you in the hospital with frostbite, you are not producing any vitamin D from the sun. You need to make up the deficit with your diet.

Here are the points I want you to understand about vitamin D:
  • Have your doctor check your vitamin D blood level during the winter months (if you live in a northern climate) to make sure you are in a safe range (20-30ng/ml)*.
  • People with low blood levels of vitamin D have higher rates of heart disease, some cancers and osteoporosis.
  • Current recommendations are to get 600IU (800IU if you are over 70). That's the equivalent of 6 cups of milk or 1 average multivitamin + 2 cups milk/day.
  • Research has shown those who take modest doses of vitamin D (800-1000IU) had 20% fewer falls than a non-supplemented control group.
  • Last week's IOM report set the upper limit on vitamin D intake at 4000IU. In all likelihood, this is too high. Better Living continues to recommend taking just enough vitamin D to keep your blood levels in a normal range.
*One study (referenced below) found increased risk of heart attacks in men with blood levels lower then 22.6ng/ml.
References:
http://www.iom.edu/Reports/2010/Dietary-Reference-Intakes-for-Calcium-and-Vitamin-D/Report-Brief.aspx
http://ibdcrohns.about.com/od/relatedconditions/a/fdavitd_3.htm
http://health.usnews.com/health-news/family-health/heart/articles/2008/06/23/time-in-the-sun-how-much-is-needed-for-vitamin-d.html
http://www.medscape.com/viewarticle/589256_7
Bischoff-Ferrari, H.A., et. al, Effect of Vitamin D on Falls, JAMA, April 28, 2008- Vol 291, NO16, 1999-2006
http://archinte.ama-assn.org/cgi/content/short/168/11/1174