Winterize Yourself

It's that time of year again! Time to start taking your Vitamin D supplement!

There is a lot of confusion when it comes to Vitamin D, and to be honest, the reason is that even the professionals are confused. But, here is what is known as of now.


The current government recommendations for daily Vitamin D consumption is 200 IUs (international units) for those up to 50, 400 IUs up to 70, and 600 IUs for those over 70. Most professionals would agree that these are low estimates. Vitamin D's original claim to fame was bone health; however, it has recently been strongly linked to heart health, diabetes, hypertension, multiple sclerosis, and several cancers. The current barriers between people and adequate sources of Vitamin D are lack of sun exposure due to less time spent outdoors and sunscreen use, dark skin complexions, internal conversion issues (ex. kidney issues), and obesity. The amount of Vitamin D that a person needs varies greatly, and is based on age, weight, % body fat, latitude, skin coloration, season, sunblock use, sun exposure and illness. Generally, the old need more than the young, big more than little, northern more than southern, winter more than summer, darker more than fair skinned, and ill more than well.

Some experts would tell you that if you don't sunbathe regularly (at least once a week) year round, you need to supplement those less than 1 with 1,000 IUs daily, those over 1 with 1,000 IUs of D3 per 25 pounds of body weight, and well adults with 5,000 IUs. They suggest that you need a 25-hydroxyvitamin D test within 2-3 months after beginning supplementation, and to adjust your intake accordingly. (25 (OH)D can be tested to tell you your Vitamin D level - low levels make it impossible for your body to store Vitamin D - it is the best way to test, and it can be done at most physician's offices - I would suggest calling your insurance carrier to see if they cover the test. Ask your physician for the medical code before you call!!)

There is danger with toxic levels of Vitamin D, but you would have to intake extreme amounts - over 40,000 IUs daily. To put these amounts in perspective - 1 cup of milk has about 241 IUs of Vitamin D, 1 tsp of fish oil has about 450, and 3 oz of Salmon has about 650.

So, if you feel you are in danger of low Vitamin D levels, don't ignore it! It is important. Ask your doctor before starting any new supplement. My suggestion would be to try and eat fish as much as you can (2-3Xs/week) or take a fish oil supplement - that way you get your Vitamin D and Omega 3s and 6s! Double Bonus!

A second option would be to take a multivitamin with >500 I.U.s of Vitamin D and >500mg of Calcium (usually comes in a the "woman's" version of a vitmain - but are safe for men - generic is fine)

Resources:
Vieth, R. (1999). Vitamin D supplementation, 25-hydroxyvitamin D concentration, and safety. American Journal of Clinical Nutrition. 69(5), 842-856.
Kotz, D. (2005). Time in the sun: how much is needed for vitamin D? U.S. News and World Report.
eatright.org
John Jacob Connell, MD - Executive Director of the Vitamin D Council