Vitamin & Supplement Series: Vitamin D

Vitamin and Supplement Series: Vitamin D

The sunshine vitamin, also known as Vitamin D, is one vitamin that I regularly see as deficient in people. While New England is a beautiful and wonderful place to live, the changing seasons and lack of sun at times makes it difficult for us to get enough vitamin D. Unlike most of our other essential vitamins, Vitamin D is not present in many of our foods. The only way to get enough is through the sun, fortified foods, and supplements.

Vitamin D has many potential health impacts but the most well-known is bone health. Without adequate vitamin D, you may be putting yourself at risk for weaker bones, easy to break bones, and osteoporosis. Recent research has looked into other potential benefits like a decreased risk of developing chronic diseases such as cancer, diabetes, and multiple sclerosis. It has also been linked to lower blood pressure but none of these show consistent benefits from more vitamin D. Future research will need to be done before a conclusion can be drawn. 

To keep your bones strong and healthy, adequate vitamin D is essential. The Recommended Dietary Allowance (RDA) for Vitamin D is as follows:

• 600 IU (15 mcg) for men and women ages 19-70
• 800 IU (20 mcg) for men and women ages 71 and older

There are a few ways to get enough vitamin D in your diet. The easiest way is to be out in the sun about 15-30 minutes without sunscreen twice a week. Excessive sun exposure can also pose a risk for skin cancer, so use caution. During the times when we can’t get enough sun exposure (like New England’s long winter season), food and supplements are your only source.

Our food source is lacking in vitamin D. Very few foods naturally contain vitamin D, but it is often fortified or added to foods like dairy. Good food sources of vitamin D include: cod liver oil, swordfish, salmon, tuna, fortified orange juice, fortified dairy, fortified cereals, and eggs. Other than that, you won’t find much vitamin D.

 Vegetarians, vegans, people with lactose intolerance, and anyone who doesn’t eat any of those foods above may need a supplement. Two types of supplements exist: Vitamin D2 and Vitamin D3. Based on the current research, both are considered beneficial for vitamin D levels in your blood. The only difference is that at high doses, it appears Vitamin D2 is not as well absorbed. When choosing a vitamin D supplement, any form would be acceptable, as long as it is not a higher dose. 

Vitamin D is a fat-soluble vitamin which means at some point it can become toxic to the body. Too many supplements or high dose pills can cause toxicity. For anyone older than 9, levels exceeding 4000 IUs (100 mcg) can become toxic and cause adverse effects in the body. Be sure your daily supplement does not exceed this limit.

If you are considering a supplement, first look at your overall food intake and sun exposure. If you meet 600 IUs from food and sun alone, a supplement is a waste of money. If you stay out of the sun, use sunscreen, and don’t eat any of the vitamin D containing foods, then a supplement would be warranted. Also be sure to check with your doctor if you are on any medications so there won’t be any unwanted interactions