SUPPLEMENT ADVISOR

from Healthy Edge Magazine Akin's NOV2020

EXPERT’S CORNER

vitamin D: how much is enough?

Supplements of the sunshine vitamin have become a popular because it’s difficult for most people to get enough from food and sun exposure.

Vitamin D—also known as the sunshine vitamin because our bodies naturally produce it after exposure to the sun—is essential for calcium absorption, strong bones, and other aspects of health. Observational studies have found that adequate levels of vitamin D correlate with less likelihood of high blood pressure; atherosclerosis; type 1 and type 2 diabetes; and colon, prostate, and breast cancers.

Vitamin D also plays a role in healthy immune function, mood, energy production, pain prevention and relief, and the ability to heal from injury. In addition to osteoporosis, defi ciencies can contribute to heart and lung problems, neurological diseases, and autoimmune conditions.

Unfortunately, in these days of skin cancer concerns and SPF 40 sunblocks, it isn’t always easy to maintain optimum levels of vitamin D. That’s where supplements come in, and they can make a big diff erence. Looking for direct eff ects of supplementation, Canadian researchers examined 13 earlier, well-designed studies where people age 60 or older were given daily vitamin D and tested for balance and muscle strength. They concluded that consistently taking 800 to 1,000 IU (20 to 25 mcg) of vitamin D daily improved both balance and strength in older people, which can enrich daily life and prevent falls.

Should You Take a Vitamin D Supplement?

There’s a good chance that the answer is “yes,” but it isn’t a foregone conclusion. A government survey that tested blood

levels of vitamin D in nearly 5,000 American adults found that about 42 percent had low levels. People who had darker skin, were obese, had low “good” HDL cholesterol, didn’t drink milk (which is fortifi ed with vitamin D), or were in overall poor health were more likely to be defi cient.

However, this survey may have underestimated the number of people who need more vitamin D because it tested for defi ciency levels that are known to lead to disease—which are lower than optimum or ideal levels of the vitamin. For example, a vitamin D defi ciency may lead to osteoporosis, but a simple shortfall—lower than optimum vitamin D levels—might make you more prone to colds or winter blues, without an obvious connection.

You can track your vitamin D intake from food with a website and app such as Care Clinic (careclinic.io). The Recommended Dietary Allowance (RDA) for vitamin D is 600 IU (15 mcg) daily for ages 1 through 70 and 800 IU (20 mcg) after age 70. About 4,000 IU (100 mcg) daily is considered the safe upper limit.

Why You Should Get a

Vitamin D Blood Test

General supplement recommendations can’t account for diff erences in individual health states, diet, digestion, and sun exposure, yet all of these factors can infl uence your personal needs. A blood test to check your vitamin D levels is the best way to tell if you need more. Some doctors include vitamin D tests in routine health checks and some insurance plans cover the cost.

A blood level under 20 mg/mL (nanograms per milliliter) is considered defi cient for bone health, and some experts consider that at least 30 ng/mL is optimal for overall health. The Endocrine Society estimates that daily vitamin D supplements of 1,500–2,000 IU (37–50 mcg) may be needed to achieve a level of 30 ng/mL, but individual responses to supplementation vary.