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.
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
