Page 12 - Best Magazine Winter 2017

ECONOMÍA Y FINANZAS
ECONOMY AND FINANCE
Canadian Winter – How can I get enough vitamin D?
Canadians’ vitamin D levels drop adult will need an intake of approximately have 500 IU/serving. So you would need 8
substantially in winter due to the lack of UVB in the sun at our northern latitude at this time of
year. Approximately 14 million Canadians — 38% of the population — do not meet Health Canada guidelines for vitamin D levels of 50 nmol/L. This puts them at a higher risk for serious diseases such as osteoporosis, diabetes, multiple sclerosis, cancer and cardiovascular disease.
But it gets worse. The vitamin D level recommended by Health Canada is only half the level recommended by a large number of vitamin D experts. Forty eight scientists, doctors and researchers have recommended that everyone reach a 25(OH)D blood level of between 100-150 nmol/L. And nearly all of us, 93% of us in fact, are below these optimal vitamin D levels.
So, what can you do to maintain or increase your vitamin D levels in the winter? An
4,000 IU/day to reach and sustain optimal levels. Natural sun exposure is best, but at our latitude in Canada, in winter, the UVB rays that make vitamin D in your skin are absorbed in the atmosphere due to the low angle of the sun.
One effective alternative is to take a daily vitamin D3 supplement of up to 4,000 IU/d for adults. For most individuals, this will raise their vitamin D levels to optimal levels. However, for some people, those with malabsorption issues such as Crohn’s disease or kidney disease, they cannot absorb vitamin D through their digestive system. UVB exposure would be their only option.
Food has very low amounts of vitamin D, but can contribute a small amount. The best sources are oily wild fish (like salmon), fortified milk or juice products, eggs and mushrooms. An adult will need a vitamin D intake of up to 4,000 IU/day. Wild salmon
servings of salmon per day or 40 glasses of milk to meet your daily intake requirements. This is why food is not recommended as a primary option.
To check and see if you are getting enough vitamin D, you can request the 25(OH) D test through your physician (a fee may apply) , or arrange a test online. Make Make sure your score is in the range between 100-150 nmol/L.
Please look after your vitamin D this winter!
BY PERRY HOLMAN, EXECUTIVE DIRECTOR, VITAMIN D SOCIETY
12 THE BEST MAGAZINE WINTER 2017 - 2018