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Vitamin D- Are You Getting Enough?

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Vitamin D, also fondly known as the Sunshine Vitamin, is extremely important to your health in more ways than just one.   The most common cited reason to take vitamin D?  It helps the body absorb calcium and keep the correct amount of calcium and phosphorus in the blood.   However, more and more studies are linking the lack of vitamin D to cancer.  So it’s time to take a closer look at the vitamin and ensure that you are getting enough!  Here is a fictional conversation that you might have with your doctor on the matter. 

Doctor:  Your vitamin D levels are low.  You need to get more!

You:  What can I eat or take to get more vitamin in my body?

Doctor:  My prescription… relax, play, garden in the sunshine ten to fifteen minutes, three times per week.

You:  Well, that is nice to hear.   But I live in Seattle.  The sunshine is typically not out that often.  What are some other options?

Doctor:  You can take supplements or you can find Vitamin D in the following food:

·         Dairy products (cheese, butter, cream, fortified milk)

·         Fish

·         Oysters

·         Fortified Cereals

·         Margarine

You:  I can do that!  Although, hanging out in the sun is definitely my first priority.

Doctor:  Just avoid a sunburn.

So just how much should you be taking of vitamin D?  The Food and Nutrition Board at the Institue of Medicine recommends the following dietary intake for vitamin D as cholecalciferol.  (One microgram of cholecalciferol is the same as 40 IU of vitamin D). 

Infants

·         0 - 6 months: 5 micrograms per day (mcg/day)

·         7 - 12 months: 5 mcg/day

Children

·         1 - 13 years: 5 mcg/day

Adolescents and Adults

·         Males and Females age 14 to 50: 5 mcg/day

·         Males and Females age 51 to 70: 10 mcg/day

·         Males and Females age over 70: 15 mcg/day

Specific recommendations for each vitamin depend on age, gender, and other factors (such as pregnancy). In general, those over age 50 need higher amounts of vitamin D than younger persons. Ask your health care provider which amount is best for you.