Vitamin D – Why?

I thought I would repost this as it’s the time of year to start supplementing your sunshine!

Vitamin D – Why?

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Last winter I was lucky enough to have a week in Barbados, This year I will need to supplement this important nutrient. I use a mouth spray as it tastes great, is good value and very easy to use. In the UK we are too far north on planet Earth to get enough UVB from the sun for at least half the year to make enough Vitamin D – even though your body will make it from just a few minutes of sunshine on your skin, you need to actually expose it.
Many of us avoid the sun for fear of ageing and so use moisturisers and make-up with sun screens that we lack this essential element in our diets.
Unless you are VERY fair – a red head, with many moles – your chance of skin cancer is very low. Your beautician will want you to buy everything with a sunscreen in it – but they aren’t thinking about your overall health – just your appearance!

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NOTE: may help (can’t hurt) with weight loss!

Effective for:
Treating conditions that cause weak and painful bones (osteomalacia).
Low levels of phosphate in the blood (familial hypophosphatemia).
Low levels of phosphate in the blood due to a disease called Fanconi syndrome.
Psoriasis (with a specialized prescription-only form of vitamin D).
Low blood calcium levels because of a low parathyroid thyroid hormone levels.
Helping prevent low calcium and bone loss (renal osteodystrophy) in people with kidney failure.
Rickets.
Vitamin D deficiency.

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Likely Effective for:
Treating osteoporosis (weak bones). Taking a specific form of vitamin D called cholecalciferol (vitamin D3) along with calcium seems to help prevent bone loss and bone breaks.
Preventing falls in older people. Researchers noticed that people who don’t have enough vitamin D tend to fall more often than other people. They found that taking a vitamin D supplement reduces the risk of falling by up to 22%. Higher doses of vitamin D are more effective than lower doses. One study found that taking 800 IU of vitamin D reduced the risk of falling, but lower doses didn’t.

Also, vitamin D, in combination with calcium, but not calcium alone, may prevent falls by decreasing body sway and blood pressure. This combination prevents more falls in women than men.
Reducing bone loss in people taking drugs called corticosteroids.

Possibly Effective for:
Reducing the risk of multiple sclerosis (MS). Studies show taking vitamin D seems to reduce women’s risk of getting MS by up to 40%. Taking at least 400 IU per day, the amount typically found in a multivitamin supplement, seems to work the best.
Preventing cancer. Some research shows that people who take a high-dose vitamin D supplement plus calcium might have a lower chance of developing cancer of any type.
Weight loss. Women taking calcium plus vitamin D are more likely to lose weight and maintain their weight. But this benefit is mainly in women who didn’t get enough calcium before they started taking supplements.
Respiratory infections. Clinical research in school aged children shows that taking a vitamin D supplement during winter might reduce the chance of getting seasonal flu. Other research suggests that taking a vitamin D supplement might reduce the chance of an asthma attack triggered by a cold or other respiratory infection. Some additional research suggests that children with low levels of vitamin D have a higher chance of getting a respiratory infection such as the common cold or flu.
Reducing the risk of rheumatoid arthritis in older women.
Reducing bone loss in women with a condition called hyperparathyroidism.
Preventing tooth loss in the elderly.

How Much?
The following doses have been studied in scientific research:

BY MOUTH:
For preventing osteoporosis and fractures: 400-1000 IU per day has been used for older adults. Some experts recommended higher doses of 1000-2000 IU daily.
For preventing falls: 800-1000 IU/day has been used in combination with calcium 1000-1200 mg/day.
For preventing multiple sclerosis (MS): long-term consumption of at least 400 IU per day, mainly in the form of a multivitamin supplement, has been used.
For preventing all cancer types: calcium 1400-1500 mg/day plus vitamin D3 (cholecalciferol) 1100 IU/day in postmenopausal women has been used.
For muscle pain caused by medications called “statins”: vitamin D2 (ergocalciferol) or vitamin D3 (cholecalciferol) 50,000 units once a week or 400 IU daily.
For preventing the flu: vitamin D (cholecalciferol) 1200 IU daily.
Most vitamin supplements contain only 400 IU (10 mcg) vitamin D.

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The Institute of Medicine publishes recommended daily allowance (RDA), which is an estimate of the amount of vitamin D that meets the needs of most people in the population. The current RDA was set in 2010. The RDA varies based on age as follows: 1-70 years of age, 600 IU daily; 71 years and older, 800 IU daily; pregnant and lactating women, 600 IU daily. For infants ages 0-12 months, an adequate intake (AI) level of 400 IU is recommended.

Some organizations are recommending higher amounts. In 2008, the American Academy of Pediatrics increased the recommended minimum daily intake of vitamin D to 400 IU daily for all infants and children, including adolescents. Parents should not use vitamin D liquids dosed as 400 IU/drop. Giving one dropperful or mL by mistake can deliver 10,000 IU/day. The US Food and Drug Administration (FDA) will force companies to provide no more than 400 IU per dropperful in the future.

The National Osteoporosis Foundation recommends vitamin D 400 IU to 800 IU daily for adults under age 50, and 800 IU to 1000 IU daily for older adults.

The North American Menopause Society recommends 700 IU to 800 IU daily for women at risk of deficiency due to low sun (e.g., homebound, northern latitude) exposure.

Guidelines from the Osteoporosis Society of Canada recommend vitamin D 400 IU per day for people up to age 50, and 800 IU per day for people over 50. Osteoporosis Canada now recommends 400-1000 IU daily for adults under the age of 50 years and 800-2000 IU daily for adults over the age of 50 years.

The Canadian Cancer Society recommends 1000 IU/day during the fall and winter for adults in Canada. For those with a higher risk of having low vitamin D levels, this dose should be taken year round. This includes people who have dark skin, usually wear clothing that covers most of their skin, and people who are older or who don’t go outside often.

Many experts now recommend using vitamin D supplements containing cholecalciferol in order to meet these intake levels. This seems to be more potent than another form of vitamin D called ergocalciferol.

JaxAllenFitness

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