The best sources of vitamin D
We all know our bodies need vitamin D to stay healthy—but how much should we be getting, and where should it come from? Find out about the best sources of vitamin D, and whether it's better to take supplements or catch some rays
By Lesley Young
Vitamin D: It's what you need
We’ve all read the news: Studies suggest that a lack of this “sunshine vitamin” may contribute to higher risks for a host of diseases. Colorectal, breast and prostate cancers, autoimmune diseases such as multiple sclerosis, and even high blood pressure and cardiovascular diseases are associated with vitamin D deficiencies, says Reinhold Vieth, a leading expert on vitamin D and a professor of nutritional sciences at the University of Toronto.
In addition, a groundbreaking Norwegian study published in Cancer Causes and Controls linked higher levels of vitamin D to lower death rates from breast, colon and prostate cancer. And a 2007 study in the Archives of Internal Medicine found that high levels of vitamin D are associated with an overall decrease in total mortality rate.
The best sources of vitamin D
The sun is our most powerful source of vitamin D, which is produced in the skin in response to UVB rays. About 20 minutes of unprotected exposure in the summer, with a UV Index of 7 or higher, will produce 10,000 international units (IU) in a fair-skinned person, says Vieth. But studies have not yet determined what amount of sunlight is needed to produce an adequate amount of vitamin D for disease prevention. And this amount will likely vary for each individual, points out Heather Chappell, senior manager, cancer control policy at the Canadian Cancer Society. “Darker skin is less able to produce vitamin D than fairer skin. Age slows down production, too.”
These research results don’t mean we should all start worshipping the sun, given the risks that come with sunburn and the question marks around the science.
“There’s absolutely no evidence the vitamin D you get from sunshine differs from the vitamin D you get from a supplement,” explains Vieth. The Canadian Dermatology Association recommends adults take 1,000 IU daily as a supplement and forgo sun protection for only a couple of minutes a day.
Health Canada still stands by its current supplement recommendation of 200 IU for adults under age 50 and 400 IU for those over 50, although a review is underway.
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Best Health Magazine, Summer 2008
Mike, you have a lot of errors in your post. Your body USES VitD it produces. Sun you get in the summer doesn't build and store enough to be used weeks later, let along 6 months later in the moddle of winter! The body has a huge tolerance for VitD so its awful tough to get too much in the winter months, unless you're taking more than 5k IU a day.Sunscreens today cover both UVA and UVB, I don't think there's one on the market that doesn't unless you're buying some cheapo product from China or something. Best way to get it, a low pressure, UVB only type of "tannig bed" and only 5 minutes exposure 2-3 times a week. Note that these are NOT the typical tanning beds in the salons, and the low pressure ones are very harm to find (since the practitioner cannot charge much for a 5 min appointment).
Ha! I noticed the article suggests popping a pill rather than suggest food rich in Vitamin D. We have to keep those billion $ drug companies in business dont we!
VITAMIN D
How much, how etc
There is no doubt in anyone’s mind today that Vit. D is of super importance,!
If it is present in our bodies in sufficient quantities it is in fact reducing the risks of many illnesses and inflictions. and also i think by now, it is also generally accepted that the government figures or recommendations are way too low. but i am amused at these dicussion, how much, how etc, there is NO GENERAL FORMULA , every BODY works differently .
how about some logic ? measure your serum D level ( 25(OH) D) ! (blood test)
why do we need to guess and discuss and argue, if the correct and accurate information is so easily available ?
my recommendation is a serum level of 75 ng/ml or a range of 60 to 80, my favorite (additional ) source is Codliver Oil ( there is some caution necessary today too, ask me for a free e-article)
Siegfried schiffmacher , med. res.
Vitamin "D" Yes you need it. It's best absorbed with calcium i.e. skim milk. But I believe that if you do not learn now to handle stress then all the "D" out there will do you no good...
Why is it not surprising that Health Canada would recommend the method that makes the consumer spend money on both Vit.D supplements and sunscreen lotion profiting those two sectors of the sales market. Vit. D is a fat soluble vitamin (which means it can be stored by the body), any sun exposure that is received during the summer months to produce active Vit.D will be well enough to last you through the winter months, with no need to take supplements, not to mention there is plenty of Vit.D in milk and fish to compensate for any deficiencies. Additionally, too much Vit.D in a concentrated dose (i.e supplements) will inhibit the enzyme (through a classical negative feedback mechanism) that is needed to convert the inactive form of the vitamin to the active. On another note, by applying sunscreen, you prevent your skin from absorbing UV-B( that is needed to make active Vit. D and melanin), but not UV-A which is the ray commonly associated with malignant malonoma (the most dangerous form of skin cancer) --> so with sunscreen you're exposing yourself to hours under the sun, absorbing the harmful UV rays, and preventing your body from generating melanin leaving the skin vulnerable to sun damage -- increasing the risk of sunburn and preventing the natural synthesis of Vit.D --- both of which are increasing your risk for cancer, not to mention the number of carcinogens found in the sunscreen isn’t helping either.
I like vitamin c cause it makes you have strong bones no wait thats milk
More children are being diagnosed with MS. They have been found to be deficient in Vit. D with levels well below that of their peers. Various studies (including a landmark one at Sick Kids) prove that Vit. D levels are too low in Canadians. Supplements in the winter are recommended and 2000 units is not high, our bodies dispose of what we don't need. Winter sun is not strong enough to give us the Vitamin D we need.
I would have to disagree with LindaLou's comment. There have been many studies done on Vitamin D and the role it plays in our health. The BEST way to get Vitamin D is unprotected time in the sun. We are not much different than plants -- we all need light, water and air to lead healthy lives. Meds are not the best way to get Vitamin D, although if you live in a northern latitude it is recommended that you supplement 2000 IU per day to obtain adequate levels. Testing has also been done with up to 10,000 IU per day and has been shown to be safe. The best form is D3. You most likely will not get enough out of your diet. It is recommended to spend time in the sun everyday between 11am and 3pm - w/ 25% of your skin exposed. The general rule is approx. 10-15 mins... though that time would lengthen if you are dark-skinned. In my opinion, the sunscreen industry has done a very good job in their marketing... making us afraid of even the smallest amount of time in the sunshine. My advice: Read some studies before you jump to false conclusions!
I take calcium twice a day & anyone who does, should inquire with their pharmacist...as vitamin D is necessary for the calcium to perform it's purpose - otherwise - it could create serious medical problems. Many are under the impression that it is great to get your vitamin D by being in the sun...you are more likely to get skin cancer getting your vitamin D that way...Check with the professionals. You will probably find that a pharmacist is more informed on many meds & OTCs (over the counter) products incldg vitamins than Drs. are, as that is their specialty When in doubt...check it out. !!