By Brooke Douglas, RD

How much vitamin D do we actually need—and are the old guidelines still valid? Lately, this has been a hot topic in both conventional and alternative medicine as vitamin D deficiency has become widespread and seems to be related to a number of health concerns. Over the past two decades, the amount of research and published data has exploded – not just on vitamin D and bones, but also its effects on diabetes, heart disease, blood pressure, insulin resistance, infection and various cancers.

Unfortunately, it is estimated that the upper two-thirds of the US population are deficient in vitamin D. We used to get most of our vitamin D from sunlight. Today, many of us work inside buildings. We wear sun block and drive everywhere instead of walking. Any window or sunscreen lotion with an SPF above 15 will block the UVB rays necessary for vitamin D conversion.

Vitamin D appears to interact with virtually every tissue in the body. For example, many cancers seem to increase the farther you get from the equator. Recent studies indicate that vitamin D can act as a ‘brake’ on cell growth, preventing uncontrolled cell division. Similarly, low vitamin D levels are associated with the incidence of autoimmune diseases such as multiple sclerosis, lupus and diabetes

Unfortunately, most foods contain very little vitamin D. Milk, fortified OJ, and some breads and cereals are fortified with only trace amounts of vitamin D. The best food sources of vitamin D are wild salmon, sardines, mackerel, tuna, cod liver oil and liver. The best way to increase your vitamin D is by taking a vitamin D supplement.

So how much vitamin D do I need to take? The average multivitamin provides only 400 IU of vitamin D. For those of us in the Pacific Northwest, studies have shown that we need substantially more than 2000 IU/day of vitamin D. Adding a supplement of vitamin D may be a great way to support your good health.

For more information contact:
Brooke Douglas | Registered Dietitian | Nutrition Authority
Phone 253.227.8284 | Fax 206.350.2612
This e-mail address is being protected from spambots. You need JavaScript enabled to view it | www.nutritionauthority.com