A: This is a great question as Vitamin D deficiency has become more prevalent in recent years. Just last year, the National Center for Health Statistics published data showing that 33% of Americans were at risk of Vitamin D deficiency or inadequacy based on serum blood levels. Vitamin D is sometimes referred to as the Sunshine Vitamin because our bodies make Vitamin D naturally from sun exposure to the skin. Exposure to ultraviolet rays specifically triggers the conversion of cholesterol in the skin to Vitamin D3, a form of Vitamin D. We’ve all been taught to use sunscreen to prevent the harmful effects of exposure to UV rays but all of this sunscreen use has led to another problem- Vitamin D deficiency. Sunscreen blocks the absorption of UV rays- correctly applied sunscreen reduces our ability to absorb Vitamin D by more than 90%.
Making some Vitamin D while on vacation in Florida! |
So how much Vitamin D do we need? Currently there is a lot of scientific debate over what the optimal amount of Vitamin D is. The official Recommended Dietary Allowance (RDA) in adults is 600 International Units (IU) per day and 800 IU for those over age 70. But many groups including Harvard’s School of Public Health are recommending much larger amounts based on the most current research.
Salmon- a good source of Vitamin D |
An egg with a double dose of Vitamin D! |
So what’s the take home message with Vitamin D? Vitamin D is very important for the body and the more we learn about it, the more true this seems to be. If you’re concerned about Vitamin D deficiency, consult your physician and get tested. Try to get brief periods of sun exposure daily, but after 5-15 minutes, make sure you apply sunscreen. To get the rest of your daily needs, incorporate natural food sources into your diet and if needed add a vitamin supplement.
References:
NCHS Data Brief: Vitamin D Status; United States, 2001-2006
Harvard School of Public Health: Vitamin D and Health
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamin-d/index.html
Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.
Holick, MF. Vitamin D Deficiency. New England Journal of Medicine July 2007.
Wolpowitz D, Gilchrest BA. The vitamin D questions: how much do you need and how should you get it? J Am Acad Dermatol 2006.
NYS Dept of Health website
http://www.health.ny.gov/diseases/conditions/osteoporosis/vitd.htm
Angela says
Really informative--I have been taking a supplement for some time, and also try to eat salmon once a week. Seems to have helped!
sonaliruder says
Thanks for your comment, Angela!
Sherri @ The Kitchen Prescription says
Loved this. Very informative. I think it's great you cook and educate.
Did you know I'm a Registered Nurse? Never worked the ER though. God bless you for your dedication. I worked L&D for 11 years of my 20 years of nursing. I used to love running down to the ER though to meet EMT's with a labor pt. Loved that adrenaline rush of the unknown. I do miss the pt care at times. I'm a legal nurse consultant now and work banker's hours at an insurance defense law firm. Quite the change of pace huh?
I imagine if we worked in the same hospital we would have much to talk about.
Loved this post!
sonaliruder says
Thanks so much, Sherri! No I didn't know that you're a nurse, what a small world! Your current job must be quite a change from the L&D floor. The ER definitely keeps me busy but in my free time I love to relax and cook! We definitely would have a lot to chat about if we worked together 🙂
Love your site- am heading over there now!