Vitamin D and your health

I just recently returned from a trip to Boston where I heard a lecture by Dr. Michael Hollick, MD, PhD (means he is both a clinical doctor and a scientist) from the Boston University Medical Center. He is world-renown for his research in vit D. Click here to see his website as well as his latest review in the New England Journal of Medicine. He not only sees patients but he also conducts research on vitamin D status and health. In his studies, he has found that low levels of vit D may be partly responsible for many of the illnesses we suffer from today. Aside from bone problems, other health problems such as arthritis, autoimmune disorders, heart disease, unexplained bone and muscle pain as well as certain cancers may be affected by not getting enough vit D. Given our aversion to the sun because of the risk of cancer and the increase use of sunblock, he argues that most people are probably either vit D deficient or insufficient. Here are some recommendations to make sure you are getting enough vit D --
-- get your and your family's blood levels checked next time you get lab work done, ask for your 25 (OH) D levels to be checked as this is the major circulating form of the vitamin. You want your level to be above 30 ng/ml.
-- next, make sure and allow your legs and arms to receive 10-15 minutes of sunlight a day. Sunblock blocks the vit D producing rays, so do not add the sunblock to your arms and legs until they have been exposed to the sun for 10-15 minutes.
-- take a vit D supplement with 400-1000IU of vit D -- depending on your lab results your doctor may want to increase the amount of your supplement.
-- enough vit D is hard to get from foods alone --

• Cod Liver Oil, 1 Tbs: 1,360 IU
• Salmon, cooked, 3 1/2 oz: 360 IU
• Mackerel, cooked, 3 1/2 oz: 345 IU
• Sardines, canned in oil, drained, 3 1/2 oz: 270 IU
• Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 c: 98 IU
• Margarine, fortified, 1 Tbs: 60 IU
• Pudding, 1/2 c prepared from mix and made with vitamin D fortified milk: 50 IU
• Dry cereal, Vitamin D fortified w/10% of the recommended daily value, 3/4 c: 40-50 IU (other cereals may be fortified with more or less vitamin D)
• Liver, beef, cooked, 3 1/2 oz: 30 IU
• Egg, 1 whole (vitamin D is present in the yolk): 25 IU

Source: National Institute of Health
For example, one cup of milk supplies half of your daily need (200 IU adults, 400 IU pregnant or lactating). However, we are finding that our daily need may be higher than originally thought. So, although, I do not normally recommend supplements, in this case, a supplement may be necessary -- make sure and talk to your doctor first.