Why Everyone on Earth is Touting Vitamin D

photo by sachmanns.dk

Everyone needs more D. That seems to be the consensus of doctors, scientists, nutritionists, moms, and anyone else you talk vitamins with. You could say 2009 was the year of vitamin D.

Why D?
A study presented at the November conference of the American Heart Association found that the participants who had low levels of vitamin D in their blood were nearly twice as likely to have a stroke or die from one. They also had higher rates of coronary artery disease and had double the risk for heart failure.

In another study this year, researchers who measured athletes’ jumping ability found that those with the lowest levels of the vitamin didn’t jump as high as their peers, suggesting D is important for muscle health.

And in 2008 a leading pediatric group suggested kids get double the typically recommended dose of vitamin D—that’s 400 international units (IU) per day.

Also included in the vitamin D research: It protects against rickets in children, may lower the risk of type 1 diabetes, cancer, the flu, multiple sclerosis, and the common cold. Then there’s the oldie but goodie: It helps calcium prevent bone loss.

How Much Do You Need?
With all the hullabaloo, the Institute of Medicine is convening to determine what to do with all the new research. Should the daily recommended dose be raised? Sorry, no answer there. The group hasn’t made a statement yet.

The government recommends 200 to 600 IU per day, but some researchers are saying the dose should be more like 1,000 to 2,000 IU. That’s because most Americans are getting less and less D from the main supplier: the sun, which manufactures the vitamin when it hits the skin.

Where Can You Find It?
About 15 minutes basking in the rays can provide you with 10,000 to 20,000 IU. Fears of skin cancer are forcing people to stay indoors, cover up with a hat, or slather on high-SPF sunscreen. (All good things, mind you.) Than can leave you lacking in the Big D department.

One solution: Get your dose from food. There aren’t many good sources of vitamin D, but if your milk, orange juice, or cereal is fortified with it, you might be able to meet the current (note: not proposed) recommended dose. Other sources of vitamin D include salmon, tuna, egg yolks, and cod liver oil.

But because sipping cod liver oil sounds just about as fun as licking a live cod (ick), many experts suggest popping a pill.

So, What Kind Do I Need?
Pick a supplement that’s called cholecalciferol or vitamin D3—it’s the type your body makes from sunlight. (Here’s one as an example.) Take the supplement with your largest meal.

I’ve been taking a vitamin D supplement since I started prolotherapy way back in mid-2009. Like, so last year. My doctor recommended it to me as an aid to my knee cartilage repair. I’m not sure if I was ever deficient or anything, but at the very least I’m making vitamin D ends meet. You can be sure this white skin doesn’t get 15 minutes of sun each day. If it did, I’d be all glowy and goddessy like Gisele Bundchen. Seriously.

So, do you take a vitamin D supplement? If so, have you noticed a difference in your health?