The days are getting shorter now, and many of us who go to work early and come home late will feel like we never see the light of day. And besides zapping our energy, lack of sunlight in the winter months can leave us lacking in essential vitamin D—which may add up to poor health and weak bones, in everyone from infants and children to the elderly.
Studies suggest that about half of us (and 40% of young kids) have insufficient levels of vitamin D, otherwise known as the sunshine vitamin. Low vitamin D stems from less sun exposure, use of sunscreens, and low dietary intake of the vitamin. Not only does low vitamin D put children at risk for bone disease like rickets, but it increases our risk for heart disease; breast, colon, and prostate cancers; metabolic syndrome; osteoporosis; depression; fractures; and falls, just to name a few.
But the solution isn’t to bake ourselves in the sun—which, even if possible in the wintertime, has dangerous risks of its own. Vitamin D is also available through food and supplements; in fact, new guidelines released by the American Academy of Pediatrics this week suggest that infants and children should get double the current recommended dietary intake for vitamin D.
What the numbers mean
The recommendations suggest that from birth, children need 400 IU vitamin D daily, which is equivalent to four 8-ounce glasses of milk or one teaspoon of cod liver oil. For adults, national guidelines still say that anyone ages 31 to 50 should get 200 IU a day, those 51 to 70 should get 400, and those older than 70 should get 600—but as the benefits of vitamin D keep multiplying, many experts have called for these numbers to increase, as well.
I’m lucky enough to live in California, where I can get 15 minutes a day of sunshine on my arms and legs pretty much year-round (that’s enough to make sufficient vitamin D for a light-skinned person like me). But I grew up in Michigan—which I’m convinced is the grayest state in the U.S. during the winter—and spent most of my life in the northeast, where sunshine will be lacking during the long, cold months ahead. This is where the problem starts for many D-deficient Americans.
Next page: Dining for D? Where to get the most
Comments (10)
I was just awair of the fact that you could actually eat and or drink cod liver oil… thats something new i just learned..
Here are some other sources of vitamin D:
* Cod Liver Oil, 1 Tbs: 1,360 IU
* Salmon, cooked, 3 1/2 oz: 360 IU
* Mackerel, cooked, 3 1/2 oz: 345 IU
* Sardines, canned in oil, drained, 3 1/2 oz: 270 IU
* Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 c: 98 IU
* Liver, beef, cooked, 3 1/2 oz: 30 IU
* Egg, 1 whole (vitamin D is present in the yolk): 25 IU
I think it’s actually really gross, but years ago, people used to take a tsp of cod liver oil per day for their health
thanks for the great site!
Can you please tell me where I find the chart that shows how much vitamins I should be taking each day for my age – 61 or is there a chart that tells that, for instance:
Vitamin A – 500
Vitamin B – 600, etc?
Any help you can give me would be greatly appreciated.
Thank you,
Linda Medeiros
Hi Linda,
This website may help: http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=3&tax_subject=274&topic_id=1323&level3_id=5147
Mara Betsch, assistant editor at health.com
What a timely article! Approx 3 months ago, my doctor told me about these studies re Vitamin D. He said everyone he has checked to date were deficient. I was being seen for my annual physical so agreed for my vitamin D level to be checked as well. Results: I was barely on the charts at a 10. So he placed me on 100,000 IU’s per week. After the first month, we checked again – great, I was up to 50. So, we cut the dosage in half; 50,000 IU’s per week. After a month, we again checked – bad news – I had dropped to 26. I will find out tomorrow what my next regimen will be, likely back up to 100,000 IU’s until my results stabilize. My question: Isn’t Vitamin D one of the vitamins to which you can build toxic levels as the excess is not expelled from the body. This has been a concern since first going on the 100,000 IU’s per week?
BTW, I mentioned this test to several of my friends – more than not were deficient in this vitamin. So, again, thank you for the info you provide.
Hi Helen,
My Vit. D level was a 20 when I was tested 6 weeks ago…I’ve been on the new small 50,000 IU pill mentioned by another poster. I have a feeling that my level won’t be up to par, either, mainly because I’m vegetarian. But the Vit D has helped me to feel better! Hope you’ve found that you’ve improved, too.
If you are interested in vitamin D you should take a look at http://www.vitaminD3world.com The Canadian Cancer Society now recommends that everyone take vitamin D to prevent cancer. The site has good summaries of the data and offers a new preparation of vitamin D in a micro-pill formulation. The pills have been formulated with cellulose which absorbs water very quickly. This ensures that the pill breaks up very quickly to provide for maximum absorption. The micro pill is tiny and tasteless. Many vitamin D pills on the market have very poor dissolution properties resulting in poor absorption.
The site also offers to supply customers with a free supply of 400IU for their children and it also has a good newsletter.
Too much vitamin-d can be toxic, but what are the symptoms of excessive vitamin-d consumption?