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health

Let the Sunshine In

Don’t ignore the importance of daily vitamin D. BY MARY B. GALLAGHER, RN, MSN, CCRN

DESPITE ITS NAME, VITAMIN D is a pro- to be at greater risk of developing pre-eclampsia tension, depression, chronic fatigue syndrome,
hormone and not a vitamin. Vitamins are and needing a cesarean section. Inadequate osteoporosis, fibromyalgia and neurodegenerative
nutrients our bodies cannot create which we must vitamin D in pregnant women is associated diseases such as Alzheimer’s.
obtain through diet and supplements. Our bodies with gestational diabetes and bacterial vagino- The most accurate way to measure the
can synthesize vitamin D when sunlight hits the sis. However, high levels of vitamin D during amount of vitamin D in your body is the 25-
skin. We need vitamin D to aid the absorption of pregnancy are associated with an increase in food hydroxy vitamin D blood test. If you have not
calcium and phosphorous by the bones and teeth, allergy in the child in the first two years of life. had the test lately, ask your health care provider
making bones stronger. You can obtain vitamin D three ways: through to have one drawn. A level of 20 nanograms/
Muscles need vitamin D in order to move, your skin, from your diet and from supple- milliliter to 50 ng/mL is considered adequate
and nerves need it to carry messages between the ments. Individuals should get 10–15 minutes for healthy people. A level less than 12 ng/mL
brain and every body part. The immune system of exposure to sunshine three to five times a indicates deficiency.
uses vitamin D to fight off invading bacteria and week. Food sources of vitamin D include cheese, There is a scientific debate about how much
viruses. Vitamin D also helps regulate insulin butter, margarine, fortified milk, eggs, yogurt, vitamin D people need. Those at high risk of de-
levels and aids in diabetes management. It sup- fish, fortified cereals and juices. Cod liver oil and ficiency may need more. Check with your health
ports lung and cardiovascular health. good fatty fishes such as cod, sardines, swordfish, care provider about the amount you need. If
Lack of vitamin D affects bones and other sockeye salmon, mackerel and canned tuna are you live where there is sun year-round, you may
parts of the body. Growing children who do excellent sources. As it is difficult to get vitamin not need supplements as long as you get enough
not get enough vitamin D may have bones that D from food sources alone, you may take vitamin sun. Vitamin D3 supplements of 1,000–4,000 IU
are too soft and unable to support their weight, D supplements in the form of D2 (ergocalciferol) (25–100 micrograms) should be enough for those
a disease called rickets. Adult deficiency can or D3 (cholecalciferol). Vitamin D breaks down who do not have access to the sun. The only way
result in soft bones (osteomalacia) and decreased quickly; stores of it in the body run low, especially to know if you need a vitamin D supplement is
bone mass, leading to fragile bones. Vitamin in the winter. to have your blood levels measured. Vitamin D
D deficiency may also contribute to the devel- An estimated 1 billion people worldwide have is essential, and correcting a deficiency is simple,
opment of certain cancers, especially breast, inadequate levels of vitamin D, and deficiencies cheap and can have immense health benefits.
prostate and colon cancers. Being deficient may can be found in all ethnic and age groups. Indus-
increase the risk of chronic diseases such as heart trial countries have seen a resurgence of rickets,
disease, multiple sclerosis and osteoporosis as well previously largely eradicated through vitamin D DAILY DOSE
as infectious diseases such as tuberculosis and fortification. If you live north of the line connect-
seasonal flu. ing San Francisco to Philadelphia or Athens to Recommended vitamin D dietary intake by age:
Research shows children given 1,200 interna- Beijing, odds are you do not get enough vitamin Birth to 12 months: 400 IU
tional units of vitamin D per day in the winter D from sun exposure. African-Americans and 1–13 years: 600 IU
reduce their risk of influenza A infection by more those with dark skin, as well as older individuals,
than 40 percent. Several studies show an inverse tend to have lower levels of vitamin D, as do 14–18 years: 600 IU
relationship between blood concentrations of people who are overweight or obese. 19–70 years: 600 IU
vitamin D and the risk of type 2 diabetes. Infants Signs of vitamin D deficiency include 71-plus: 800 IU
who received 2,000 international units per day depression, frequent illness or infection, fatigue,
of vitamin D had an 88 percent lower risk of painful bones and back, muscle pain, hair loss Pregnant/breast feeding women: 600 IU
developing type 1 diabetes by age 32. and impaired wound healing. Chronic vitamin D
Pregnant women deficient in vitamin D seem deficiency can result in obesity, diabetes, hyper-

The content of this article is for informational purposes only. It is not intended to be a substitute for professional medical
advice, diagnosis or treatment.
Always seek the advice of your physician or other qualified health care provider with any questions you may have
regarding a medical condition.

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