February's Feature Vital Vitamin D

Vitamin D deficiency has been called a global problem . Fewer people are drinking vitamin D-fortified milk, children are not going outside as much, and the older adult population, who are not as good at making vitamin D, is growing.

So why should we be concerned and what should we do about it?

The Journal of the American Dietetic Association published information that showed only 10 % of the older adults aged 51 to 70 and only 2% of the older adults aged 70 and above met their daily Vitamin D requirement with food alone. If this research holds true that means most of you, maybe 9 out of 10 are not getting enough vitamin D.

Vitamin D keeps us healthy in many ways:

• Stronger Bones
• Stronger Muscles
• Helpful in treating non-specific pain for people diagnosed with a deficiency
• Effects the brain and spinal cord.
• Helps make hormones that may effect mood, (but a large study of women found that supplementation with 400 IU per day of vitamin D had no impact on winter depression.)

I think the most important point here is that it's needed to keep our bones and muscles strong. This prevents us from falling and fracturing bones, which keeps us healthier and happier. It also reduces medical costs.

Getting adequate sunshine and considering a supplement with the help of a physician and dietitian is a good plan. Take a look at how often you get outside. If you know you expose your arms and face to sunshine for 20 minutes daily, you know your're on the right track to meeting your needs. It's hard to get the sunshine we need during the winter months in Maine. If you know you don't get enough sunshine, drinking fortified milk, eating ready-to-eat cereals and taking cod liver oil will help meet your needs for Vitamin D. (Salmon, Tuna in oil and Sardines in oil are also good sources of vit. D) Let your doctor know about any supplements you decide to take.

Too much Vitamin D can be toxic. Current guidelines are 600 IUs (or 15 mcg)/day to prevent deficiency. The best method of diagnosing a vitamin D deficiency is to measure a metabolite, 25-hydroxyvitamin D (25(OH)D). This lab value is not often ordered by physicians, but you can ask your doctor.

Sources: Todays Dietitian, Psychiatry Res, and Agricultural Research Service, USDA

Alison R. Fernald, RD, LD