Vitamin D It is known to be important for bone health. It has also been studied for its possible association with a reduced risk of various diseases. But even if you can get vitamin D from food, supplements, or sun exposure, many people still don’t get enough vitamin D.
Why? Maybe you’re not getting enough from your diet. Other factors that affect the body’s ability to make vitamin D include season, time of day, place of residence, air pollution, cloud cover, sunscreen, exposed body parts, skin color and age.Dermatologist recommends use sunscreen Get vitamin D from food Supplements Instead of risking harmful sun rays.
The role of vitamin D
Vitamin D occurs naturally in a few foods. But it is present in many fortified foods.
Since 1930, nearly all milk in the United States has fortified 100 IU of vitamin D per cup. Food manufacturers fortify other foods, such as yogurt, cereal, and orange juice.
“vitamin D deficiency with low bone mass and Osteoporosiswhich is estimated to affect 10 million U.S. adults over the age of 50,” Atlanta said rheumatologist Eduardo Beatty, MD. He said that many of his patients — especially the elderly and dark-skinned people — have low levels of vitamin D because the sun is not a reliable source.
How much vitamin D do you need?
The National Institutes of Health recommends that people consume this amount of vitamin D each day:
- Birth to 12 months: 10 micrograms (mcg) or 400 international units (IU)
- Ages 1-70: 15 mcg (600 IU)
- Age 71 and older: 20 mcg (800 IU)
Older adults need more vitamin D because their skin doesn’t produce vitamin D efficiently as they age, they spend less time outdoors, and they often don’t get enough vitamin D.
Best source of vitamin D
Sunlight is an excellent source of vitamin D, but it’s hard to quantify how much vitamin D you get from sunlight, and the risks of skin cancer may outweigh the benefits.
Food comes first, says Keli Hawthorne, a nutritionist at Baylor College of Medicine. “Supplements You can fill in the gaps, but it’s best to try foods that contain fiber to meet your nutritional needs, phytonutrientsand more,” she said.
Unless you enjoy a diet that includes fatty fish or cod liver oil, it may be difficult to get enough vitamin D naturally without eating fortified foods or taking supplements. “The main dietary sources of vitamin D come from fortified dairy products, as well as some yogurts and cereals,” Hawthorne said. Mushrooms, eggs, cheese and beef liver contain small amounts.
How much is too much?
Because vitamin D is a fat-soluble vitamin, it can accumulate in the body. So it is possible to get too much.
The National Institutes of Health says these are the daily upper limits for vitamin D:
- Birth to 6 months: 25 mcg (1,000 IU)
- Infants 7-12 months: 38 mcg (1,500 IU)
- Children 1-3 years: 63 mcg (2,500 IU)
- Children 4-8 years: 75 mcg (3,000 IU)
- Children 9-18 years: 100 mcg (4,000 IU)
- Adults 19 years and older: 100 mcg (4,000 IU)
- If pregnant or breastfeeding: 100 mcg (4,000 IU)
“If you overdose, there is a potential for harm Supplements Over 4,000 IU/day, but don’t worry about sun overdose because your skin is like a regulatory system that only allows the production of the vitamin D you need,” said Patsy Brannon, PhD, Cornell professor who was reviewed by the Institute of Medicine committee Vitamin D recommended by nutritional science experts.
Acceptable vitamin D blood levels
Part of the confusion about whether you are getting enough vitamin D may be the definition of an acceptable blood level of vitamin D, measured clinically as 25-hydroxyvitamin D [25(OH)D].
Using vitamin D blood levels is the best estimate of dietary intake and sun exposure, but experts disagree on what this level should be.
“The IOM committee used a blood level of 25(OH)D of at least 20 ng/mL to develop its recommendations for vitamin D, as this level has been shown to be sufficient for various measures of bone health,” Brannon said.
The Endocrine Society practice guidelines and many laboratories and experts recommend that a minimum vitamin D blood level of 30 ng/mL is an acceptable level.