By Rachel Meltzer Warren, MS, RDN\
As a dietitian, I try to take a "food
first" approach when it comes to making sure our bodies are getting the
nutrients they need.
But there's one vitamin that I'm consistently recommending
my clients take in supplement form, particularly during the cold and dark
months—vitamin D.
Chances are you've heard about this vitamin in the past few
years. It's become a bit of a star in the nutrition world, as researchers have
discovered it may play an important role in bone health, immunity, heart function,
cancer prevention, and many other conditions. It's an unusual vitamin because
your skin produces it when exposed to the sun's UVB rays, which is where much
of our vitamin D comes from. Some foods do naturally contain vitamin D, but it
can be hard to get an adequate amount through diet alone.
Are you vitamin D deficient? Here's how to tell
Some people, particularly older adults, may be at risk for
vitamin D deficiency, an issue that can have health repercussions. There are
various reasons why a person may have low vitamin D levels. Spending long
periods of time indoors and covering up from the sun can reduce the amount of
vitamin D our skin produces. Other risk factors are having darker skin and
aging; not things we can change.
You may be curious if you would benefit from a vitamin D
supplement. But how do you know for sure? You can ask your healthcare provider
to test your vitamin D level through a blood test, and then make choices
about supplementation.
What you need to know about vitamin D supplements
Here are some questions my clients frequently ask about
vitamin D supplementation:
·
What form of vitamin D to take? Evidence suggests that vitamin D3 is a
valuable form of the vitamin for your body; you can take it in any type of
pill, liquid, or gelcap, as long as it's D3.
·
When to take vitamin D? The time of day that you take your
vitamin D shouldn't matter, as long as you choose a time that you'll be most
likely to remember to take it.
·
How much vitamin D to take? This is where getting your vitamin D
level tested is important. Your healthcare provider can help you determine,
based on your test results, how much you should be supplementing. For
reference, the Dietary Reference Intake set by the Institute of Medicine is 600
international units (IUs) or 15 mcg for adults.
·
Can't I just get more vitamin D
from food? Well, in theory,
yes. But in reality it's pretty tough. Three ounces of cooked sockeye salmon
has about 70% of your daily need; an egg has about 10% of your daily value in
the yolk. Keep in mind that many of the other foods that contain vitamin D,
like milk, yogurt, and certain orange juices and cereals, have been
fortified—so it's similar to taking a supplement.
Rachel Meltzer Warren, MS, RDN,
is a NYC-area based nutrition writer, educator and counselor, and the author of
The Smart Girl's Guide to Going Vegetarian.
Clinically reviewed and updated
November, 2021.
Sources:
“How to get more
vitamin d from your food,” Cleveland Clinic. Web. November 2 2021. “Vitamin D,”
National Institutes of Health. Web. November 2 2021. https://health.clevelandclinic.org/how-to-get-more-vitamin-d-from-your-food/
“Vitamin D,” National
Institutes of Health. Web. November 2 2021. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
Forrest, K. Y., &
Stuhldreher, W. L. (2011). Prevalence and correlates of vitamin D deficiency in
US adults. Nutrition research (New York, N.Y.), 31(1), 48–54. https://doi.org/10.1016/j.nutres.2010.12.001
Michael F Holick, Tai
C Chen, (2008) Vitamin D deficiency: a worldwide problem with health
consequences, The American Journal of Clinical Nutrition. 87 (4)
1080S–1086S, https://doi.org/10.1093/ajcn/87.4.1080S
“Vitamin d
deficiency,” Scientific American. Web. November 2 2021. https://www.scientificamerican.com/article/vitamin-d-deficiency-united-states/
Houghton, L. A.,
& Vieth, R. (2006). The case against ergocalciferol (vitamin D2) as a
vitamin supplement. The American journal of clinical nutrition, 84(4), 694–697.https://doi.org/10.1093/ajcn/84.4.694
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