We Need More Vitamin D!

The Institute of Medicine recently recommended an increase in the amount of vitamin D that we should get daily. Back in 1997 the Institute recommended 200 IUs and they have now tripled their recommendation to 600 IUs (800 IUs for adults over 70). Many doctors have been recommending much more than that--up to 4000 or 5000 IUs a day.

Vitamin D is important for building and maintaining strong bones. Also, if you have osteoporosis, it is essential that you get enough vitamin D in order for your body to absorb calcium. When vitamin D was first discovered it was labeled a "vitamin". It has since been discovered that it is actually a hormone that affects pretty much every organ in the body. According the the Vitamin D Council, "Current research has implicated vitamin D deficiency as a major factor in the pathology of at least 17 varieties of cancer as well as heart disease, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, periodontal disease, and more. "

You can get vitamin D from food, sun and supplements. Our skin makes vitamin D when exposed to the sun. This is not a very practical way for most of us to get our daily dose, especially if we live in a northern climate. If you do want to get your vitamin D from the sun, you need to remember that using sunscreen will block absorption. One tablespoon of cod liver oil or 3 ounces of sockeye salmon will provide your daily amount; most milk is fortified with vitamin D, but you'll need at least a quart a day. D3 seems to be the recommended form of supplementation and it is cheap. Since vitamin D is fat-soluble you should look for a supplement in gel-cap form or take it with some fat at mealtime.

How do you know if you are getting enough? Many doctors are now ordering blood tests (25-hydroxy vitamin D) to check current levels. When I asked my doctor about checking my vitamin D level she told me that it cost $300 and that my insurance wouldn't cover the cost. I found an online lab (Direct Labs) that would run the test for $59. You just order and pay online and then take the paperwork to one of their affiliated labs.