Vitamin D – How to Get It and Why You Need It!
D vitamin is biologically inert and must undergo two conversions in the body. The first occurs in the liver and the second occurs in the kidneys. It takes a lot of processing to get this vitamin in a usable form!
Most people know that D vitamin is crucial for calcium metabolism, however it is also involved in many health functions that have nothing to do with strong bones. New studies show that without adequate amounts, people may be more susceptible to Cancer, high blood pressure, diabetes, and depression. How much is enough? Food SourcesFortified foods are the major dietary sources. Prior to fortification of milk products in the 1930s, rickets (a bone disease seen in children) was a major public health problem in the US. Milk made in the US is now fortified with 10 mcg. (400 IU) per quart. Because of this, rickets are highly uncommon in this day and age. One cup of fortified milk supplies about 1/4 of the estimated daily requirement for this vitamin in adults. You would think that cheese, yogurt, and ice cream would also be fortified with Vitamin D because they are milk products, but they aren’t. These products are generally not fortified. Breakfast cereals, pastries, breads, crackers, cereal grain bars and some other food sources that may be fortified. The percentage is only about 10% to 15% of the recommended daily requirement however. If you are concerned about your D vitamin intake, read the nutritional information on the food label to determine whether that particular food is a good source. Sunlight ExposureMost people know that exposure to sunlight is an important source of vitamin D. Ultraviolet rays from the sun trigger vitamin D synthesis in the skin. Season, latitude, time of day, cloud cover, smog, and sunscreens affect UV exposure. It is especially important for those with limited sun exposure to include good sources in their diet. How Much?The Recommended Dietary Allowance (RDA) is the average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97-98%) healthy individuals in each life-stage and gender group. Unlike many other nutrients, there is not sufficient evidence to establish an RDA for vitamin D. Instead, an Adequate Intake level (a minimum that provides sufficient amounts to maintain healthy blood levels of an active form) was established instead. As of 1998, the AI in adults is the same in both males and females. The amounts needed increase with age.
Those with limited sun exposure should include good sources of vitamin D in their diet. People living in northern latitudes, women who cover their body for religious reasons, individuals working in occupations that prevent sunlight exposure, and the elderly are at risk for a deficiency. If this sounds like you, you may need a supplemental form. Some other people have a reduced ability to absorb dietary fat from foods and may require extra amounts, as Vitamin D is a fat soluble vitamin. Some causes of fat malabsorption are pancreatic enzyme deficiency, Crohn's disease, cystic fibrosis, sprue, liver disease, surgical removal of part or all of the stomach, and small bowel disease. Symptoms of fat malabsorption include diarrhea and greasy stools. Supplements are often recommended for exclusively breast-fed infants because human milk may not contain adequate amounts. The Institute of Medicine states that "With habitual small doses of sunshine, breast-fed or formula-fed infants do not require supplemental forms." Mothers of infants who are exclusively breastfed and have a limited sun exposure should consult with a pediatrician. Since infant formulas are routinely fortified with vitamin D, formula fed infants usually have adequate dietary intake. ToxicityThere is a high health risk associated with consuming too much vitamin D. Toxicity can cause nausea, vomiting, poor appetite, constipation, weakness, and weight loss. It can also raise blood levels of calcium, causing mental status changes such as confusion. High blood levels of calcium also can cause heart rhythm abnormalities. Calcinosis, the deposition of calcium and phosphate in soft tissues like the kidneys, can be caused by vitamin D toxicity. Consuming too much D vitamin through diet alone is not likely unless you routinely consume large amounts of cod liver oil. It is much more likely to occur from high intakes of vitamin D in supplements. The Food and Nutrition Board of the Institute of Medicine considers an intake of 1,000 IU for infants up to 12 months of age and 2,000 IU for children, adults, pregnant, and lactating women to be the tolerable upper intake level. Daily intake above this level increases the risk of adverse health effects and is not advised. New ResearchNew research has shown that people who have low levels of vitamin D in their blood had a greater risk of dying. Researchers at the Medical University of Graz, Austria, tracked 3,258 men and women who had been referred to their university for an angiogram of their heart arteries. More than two-thirds of them were diagnosed with significant blockages in their coronary arteries. These patients were followed for about eight years. During that time, 737 of them died, including 463 from cardiovascular problems. Researchers at the university found that people with the lowest levels in their blood had the highest chances of dying. Although chances of dying due to heart disease rose with decreasing levels, dying from other causes was more likely, too. Researchers discovered that patients with little coronary artery disease were still much more likely to die during follow-up if they had low vitamin D levels. At this point, it’s not known if low levels of vitamin D can trigger death from heart disease. Researchers say intervention trials using vitamin D could help establish if there is a casual relationship between the two. Related Products
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