Even in the summer, it’s quite possible to lack sufficient vitamin D because sunscreen, which blocks our ability to produce the “sunshine vitamin,” is so widely used. And it’s difficult to consume adequate vitamin D from food.
Lack of the vitamin is linked to many diseases, including diabetes, heart disease, and cancer. Low levels of vitamin D also increase the risk of death as a result of these conditions. Adequate levels of the vitamin help to reduce the incidence of osteoporosis, hip fractures, arthritis, high blood pressure, brain disorders, and multiple sclerosis, as well as improve our ability to resist infection and maintain a healthy weight.
An analysis of studies including a total of more than 57,000 people found that people who took vitamin D supplements, averaging slightly more than 500 international units (IU) daily, had a 7 percent lower risk of death than those who took no supplements. Leading vitamin D researchers and physicians who are trained in nutrition routinely recommend a daily supplement of at least 1,000 IU.
It’s estimated that an SPF sunscreen blocks about 90 percent of our natural vitamin D production, and many sunscreens have a higher SPF. Studies estimate that between 25 and 70 percent of Americans are deficient in vitamin D.
Some physicians recommend getting about 10 to 15 minutes of unprotected sun a few times a week. However, dermatologists disagree, and favor food and supplements as the main source of the nutrient.
Food Sources
Cod liver oil is the richest source of vitamin D with 1,360 IUs per tablespoon, but it’s hardly one of our favorite foods. These are some more realistic choices and amounts of the nutrient in each:
• 3 ounces of sockeye salmon: 447 IU
• 3 ounces of mackerel: 388 IU
• Milk, yogurt, cereal, or orange juice fortified with vitamin D: approximately 80 to 135 IU per 8-ounce cup or serving of cereal
Foods that are “fortified” don’t naturally contain the vitamin. Manufacturers add it and amounts vary, so make sure to check labels.
If you see “% DV” instead of an amount of vitamin D on a food label, it means “percentage of daily value.” In theory, the daily value is the government’s recommended daily total, but in the case of vitamin D, it’s a bit more complex.
The government recommends 600 IU daily of vitamin D, but it used to recommend only 400 IU. On food labels the “daily value” is still the lower amount. Consequently, the percentage is a fraction of 400 IU. For example, 10 percent DV is 40 IU, 20 percent is 80 IU, 25 percent is 100 IU, and so on.
Given that a higher amount — 1,000 IU daily — is what vitamin D-savvy experts recommend, this is one nutrient that’s much easier to get in a dietary supplement. Many products provide 1,000 IU in one capsule, and liquid versions are also available.
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