SUPPLEMENTS #7: VITAMIN D – Vitamin D is not found in many foods other than Vitamin D-fortified milk and dairy products. If you eat a vegan or vegetarian diet or have lactose intolerance so that you don’t eat dairy, you are at increased risk of deficiency of vitamin D. Some fatty fish and fish oils like cod liver oil have vitamin D but these oils are not commonly used today. Since vitamin D is one of the four fat-soluble vitamins along with A,E,and K, it is trapped in fat tissue and so blood levels are commonly low in overweight and obese individuals. Vitamin D is also made in the skin when ultraviolet light from sunshine stimulates its synthesis. Elderly people and those with dark skin that blocks UV light are at increased risk of deficiency. Use of sunscreen creams and lotions and indoor jobs have also decreased synthesis of vitamin D in the skin. As a result, deficiencies of vitamin D occur in up to 40% of people in many countries, and you may need a vitamin D supplement in amounts greater than the 400 IU recommended for bone health. Vitamin D may help support immune function at doses of 1000 to 5000 IU per day increasing blood levels to the normal range of 20 to 50 nanograms per milliliter. Vitamin D is safe at doses of up to 5000 IU per day because the liver and kidney regulate activation and inactivation based on feedback signals from hormones and minerals like Calcium in the blood. Vegans can take vitamin D made by mushrooms exposed to UV light. Vitamin D is found in Multivitamins, but many people take vitamin D supplements as part of Balanced Nutrition and a Healthy Active Lifestyle!!! Next time, I will talk about Fish Oil and Omega-3 balance!! So stay tuned!
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