vitmin D

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Are You Getting Enough Vitamin D?

Now playing on a health news segment near you: vitamin D. The latest

research has repeatedly linked health risks with vitamin D

deficiency. One report followed about 3,000 adults for eight years on

average. The lower their vitamin D levels, the more likely they were

to die of cardiovascular disease or any other cause during that time.

Typically patients ask about calcium or iron, and most have not been

aware of the potential health effects of Vitamin D deficiency, says

Jodi Brindisi, a dietitian with Baptist Health.

The lowest levels in the studies were below the recommended intake.

However, experts estimate that about 40 percent of men and half of

women in the U.S. are getting lower-than-optimal amounts. Although

experts are still exploring its role in prolonging life, vitamin D is

important to include in your diet for its other proven effects. It

helps the body absorb calcium, which keeps bones strong and prevents

osteoporosis.

Since milk is fortified with vitamin D, many people mistakenly think

all dairy products contain it, she adds.

Sun Is the Main Source of Vitamin D

The skin produces vitamin D when exposed to sunlight. Most people are

able to meet their needs this way. The general rule is that 10 to 15

minutes of sunlight two to three times a week is sufficient. But some

people may need more help meeting their vitamin D amounts, including:

Obese people. Fat traps the nutrient, keeping it out of the

bloodstream.

Those with darker skin. They have more of the pigment melanin, which

reduces skin's vitamin D–producing abilities.

Older adults. The body's ability to make and use vitamin D declines

with age.

" Researchers also are finding that people with Alzheimer's disease

are really at risk because they are older and typically aren't

outside as much, " Brindisi says.

People with conditions such as cystic fibrosis or Crohn's disease

that interfere with the processing of fat also are as risk for

Vitamin D deficiency, as well as people taking steroids, she says.

You Can Get More " D " in Your Diet

Doctors recommend that adults consume 200 international units (IUs)

of vitamin D daily until age 50, and 400 IUs daily until age 70 and

600 IUs daily after age 70. The following foods are good sources:

Fish such as salmon, mackerel, tuna and sardines (200 to 360 IUs per

3.5 ounces)

Fortified cereal, juice or milk (40 to 100 IUs per serving; check

the nutrition label for serving size)

Eggs, including yolks (20 IUs per egg)

People who don't like fish could try fish oil supplements, Brindisi

says.

If you're concerned about your levels, talk with your doctor to find

out if supplements are an option for you.