A few days ago Nancy wrote about
vitamin D’s new found fame. It’s been a few years now since vitamin D made an explosive come back into literature, research and of course controversy.
There is extensive research showing an association between vitamin D and disease reduction. From cancer to multiple sclerosis, high blood pressure, arthritis, osteomalacia, bone fracture, rickets, skeletal and muscle pain, inflammation, type 1 diabetes, Metabolic Syndrome and osteoporosis. But, like I say all the time, just because something is good for you doesn’t mean you should take it in massive amounts!
As is true with many vitamins and minerals, the amount you should take depends on its absorption into the blood. If you’re concerned, your doctor can perform a simple blood test to determine your blood level. The normal value may vary from 20 to100 ng/mL. Most research shows beneficial effects around 80-100 ng/mL.
The best source of vitamin D, and one that‘s not associated with toxicity, is sunlight (if done in a reasonable manner). Again, remember to avoid excesses. This is where the whole controversy started. “What about skin cancer?” many asked. Most people need about 10 minutes of unprotected skin exposure to the face and hands daily or 20 minutes twice weekly (which is unlikely to cause a sun burn). After that initial exposure, one must apply protection. Of course, shade, clouds, fog and dark skin reduces sunlight availability and vitamin D absorption.
The best food sources, as Nancy said in her post, are fatty fish like herring, mackerel, catfish, sardines, salmon, tuna or oysters. Other food sources include vitamin D fortified milks, soy beverages and juices. There are also supplements, but these should only be taken when dietary intake is inadequate. The best and safest advice I can give is to always check with your doctor before starting a supplement program as you could have some underlying condition that may interact with certain supplements.
If vitamin D deficiency is a concern of yours, consider having your vitamin D level checked, then discuss the results with your doctor. Spend 10 minutes outside everyday and eat fatty fish twice a week. If this doesn’t bring your vitamin D to a satisfactory level, then start a low dose supplement of vitamin D, recheck your blood level and work with your doctor to figure out the actual dosage that you need.
Vitamin D didn’t seem to be a problem when we were kids. I can still here my mother screaming…‘
Go play outside!”.
