Vitamin D Dosage Recommendation May Be Increased
Studies link vitamin D deficiency with health problems ranging from high blood pressures to some forms of cancer. Unusual studies are being released everyday that point to a connection between vitamin D deficiency and a wide range of health conditions. Vitamin D is available in supplements ranging from 50 IU (International Units) to 1,000 IU.
According to the Harvard School of Public Health, recent studies continue to link vitamin D deficiencies to increased risk for definite cancers as well as a weakened immune system. Heart disease, strokes and high blood pressure are also conditions recently connected to the lack of vitamin D.
Recommended Doses
Current recommendations are 200 IU per day for most individuals under age fifty. Over fifty years of age 400 IU per day with a novel upper limit of 600 IU a day for individuals over the age of seventy.
The Harvard School of Public Health is among several groups questioning the current recommended levels and suggesting a need to raise the recommendations to meet physiological needs.
With current studies being released daily showing the need for increasing vitamin D levels, many nutritional experts are recommending an increase to 1,000 IU of Vitamin D a day for most individuals.
Sources of Vitamin D
Most people know that exposure to the sun is one way to trigger vitamin D. A minimum of twenty minutes per day with at least twenty-five percent of your body exposed to the sun is needed. This is not always possible in some climates. Fatty fish such as salmon, tuna or sardines are all good sources of vitamin D. foods that have been supplemented with vitamin D, such as milk, often don’t contain enough to adequately impact overall intake when used as a sole source of supplementation.
While further studies are needed before the recommendations for vitamin D will be raised, most individuals can probably help from taking a vitamin D supplement ranging from 800-1,000 IU. Supplements containing D3 (cholecalciferol) is best since vitamin D3 is three to four times more potent than vitamin D2 (ergocalciferol) found in many over the counter supplements.
Check the label of any multivitamin or calcium supplements you are taking as both may contain some vitamin D as well. Adjust additional vitamin D supplements accordingly.
Vitamin D has been show to be safe in amounts up to 2,000 IU per day though you should always consult with your doctor before adding or increasing any supplements.
Resources:
The Nutrition Source. Ask the Expert: Vitamin D and Chronic Disease. Harvard School of Public Health
Research Suggests Increasing Vitamin D Exposure. Allison Aubrey. NPR.Org
25-Hydroxyvitamin D and Risk of Myocardial Infarction in Men: A Prospective Study.Giovannucci E, Liu Y, Hollis BW, Rimm EB. Department of Nutrition, Harvard School of Public Health, 665 Huntington Ave, Boston, MA 02115, USA.
Holick, Michael F; Tai C Chen (2008-04). Vitamin D Deficiency: A Worldwide Problem with Health Consequences. The American Journal of Clinical Nutrition.
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Filed under gnc by on Jan 18th, 2012. 