VITAMIN D FOR HEALTH: WHY FOOD & SUNSHINE OVER SUPPLEMENTS

Photo by Peter Lewicki

Spring has arrived, and with it many opportunities for getting your Vitamin D by eating healthy fresh foods, and getting outside more often. Studies show that those who are deficient in Vitamin D may have difficulty with focusing, learning, and memory. Could this be a problem for you or your loved ones?

Over 40% of those over the age of 65 in the United States and Europe are estimated to have low levels of Vitamin D; this is something to consider. On top of cognitive impairments, low levels of Vitamin D may be related to chronic diseases, and degeneration of brain tissue related to the nervous system. Studies have shown Vitamin D plays a major role with skeletal health, but a recent article from NBC news is cautioning people to discuss supplement usage with their doctors due to the toxicity of Vitamin D at high levels, and because a new study is not confirming the expected outcome of a reduction in falls and fractures for older adults who take supplements. They recommend exercise for strong bones and better balance; it is always important to consult your doctor about supplements, and exercise has many benefits to overall health. It is even being reported that high levels of Vitamin D may be linked to kidney stones and cancer. What is a high level of Vitamin D?

Many studies define high levels as mega doses, such as approximately 60,000 IU per day for several months; toxicity from excess Vitamin D is not a concern when obtained by diet and sun exposure. In addition, the Women's Health Initiative reports that postmenopausal women who take as little as 400 IU of supplements have a 17% increased risk of developing kidney stones. For those who do not get enough sun, have reduced food intake, or do not eat high-level Vitamin D foods such as salmon, tuna, beef liver, and fortified milk and yogurt, supplements may be necessary. Since the recommended daily intake is 600 IU for most adults, and 800 IU for those over age 70, supplements may be beneficial for maintaining the proper level, but obtaining Vitamin D from food and outdoor activity that includes exercise is an excellent way to stay healthy.  
 
For more information on the benefits of maintaining adequate levels of Vitamin D, check out 15 Health Benefits of Vitamin D, According to Science (+15 Best Vitamin D Foods).

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References:
National Institutes of Health.  (March 2, 2018). Vitamin D. Retrieved from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/.
Zeratsky, K. (2018). Nutrition and healthy eating. Retrieved from
 https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-toxicity/faq-20058108.
NBC News. (April 17, 2018). Older adults may not need vitamin D to prevent falls, fractures. Retrieved from
https://www.nbcnews.com/health/health-news/older-adults-may-not-need-vitamin-d-prevent-falls-fractures-n866861.
ScienceDaily. (July 13, 2010). Low vitamin D levels associated with cognitive decline. Retrieved from https://www.sciencedaily.com/releases/2010/07/100712162554.htm.