By Dr. Brad Yentzer, M.D.
In the past few years, one of the most talked about or written about health-related topics is vitamin D. This fat-soluble vitamin is essential for health, but it is also crucial that we get it from safe sources. Why is vitamin D so essential to one’s health? People need vitamin D to absorb calcium and phosphorus, two minerals that are necessary for healthy bones. Vitamin D not only plays a crucial role in building and maintaining strong bones, but it also aids in multiple other metabolic processes in the body.
Some studies have suggested that vitamin D can help prevent and treat certain types of cancers (including skin cancer) along with various neurologic, infectious, autoimmune and cardiovascular diseases.
However, scientists from The Institute of Medicine reviewed more than 1,000 studies on the possible link between vitamin D and other health benefits. Based on this review and expert testimony, it concluded that the evidence for associating vitamin D levels with bone health was strong, but the evidence for other conditions was insufficient to form nutritional requirements.
Don’t rely on sun exposure
Most people have heard that the body makes vitamin D when the skin is directly exposed to sunshine. However, this is not the end of the story. There is also ample evidence of the following:
1) People can have low levels of vitamin D despite adequate sunshine exposure
2) Sunscreens and sun protective measures do not significantly influence one’s vitamin D status
3) Chronic exposure to light increases your risk for skin cancer, including melanoma. So while ultraviolet rays may induce vitamin D production in most individuals, it is inappropriate to discourage the use of sunscreen and sun protective behavior. I advise all of my patients to wear sun protective clothing and use a broad spectrum sunscreen with a sun protection factor (SPV) of at least 50 or higher.
Where to get it?
Vitamin D from food and dietary supplements offers the same benefits — without the danger of skin cancer — as vitamin D obtained from UV light. Vitamin D cannot be used by the body until it is processed by the liver and the kidneys. The usable form of vitamin D created by this process is the same, regardless of how it enters the body. Good sources of vitamin D include fortified milk, cheeses and yogurt, fortified cereal, and oily fish such as salmon and tuna.
Adequate Levels and Supplements
Contact your medical-care provider if you have concerns about your levels of vitamin D. Usually this is determined by taking the 25-hydroxy vitamin D blood test. The normal range is 30.0 to 74.0 nanograms per milliliter (ng/mL).
If it is lower than normal, your provider might suggest taking vitamin D supplements. The recommended allowance by the Insitute of Medicine, Food and Nutrition are 400 IU (international units) for infants and children up to 1 year, 600 IU for children and adults age 1-70, and 800 IU for adults 71 and over. It’s clear that achieving and maintaining an adequate level of vitamin D is vital to one’s health. Just make sure you accomplish this in a responsible manner.
