So this will be the first of a series of posts addressing the vitamins, minerals and other nutrients essential to your health. Most people I've met have some idea of the vitamins or supplements they should be getting but very few know how much they should have or why they should have it. So today's essential nutrient is:
Vitamin D!
What is it and Where can I get it?
It is a fat-soluble vitamin which means that it is metabolized into the blood stream via consumed fat cells (yes, you do need fat in your diet). Besides being found in foods of animal origin the body is able to synthesize D3 from direct sunlight. The simplified process is that the sun hits the skin and breaks down cholesterol (yes, you do also need cholesterol in your diet) into Vitamin D. This is good news because Vitamin D is not in rich supply in any foods though it is often added to foods like milk. The top naturally occurring sources are sockeye salmon, swordfish, rainbow trout and other fatty fishes.
Why does it matter?
Vitamin D is essential for calcium and phosphorus absorption and helps regulate calcium metabolism. It is also necessary for bone growth and bone remodeling. So if you break a bone and want it to heal faster and stronger - take Vitamin D. It is also an important factor in cell growth, neuromuscular and immune function, and inflammation reduction. It works to lower insulin resistance which is the leading cause of heart disease. Research has also been done suggesting that Vitamin D can help with the prevention of colon, prostate and breast cancers and that it could play a role in the prevention and/or treatment of type 1 and 2 diabetes, hypertension, glucose intolerance, and more.
On the flip side Vitamin D deficiency is a big problem. It can cause bones to become thin, brittle or misshapen. It is the leading cause of rickets in children and osteoporosis and osteomalacia in adults. There is also research suggesting that Vitamin D deficiency increases the risks of multiple sclerosis and that deficiency during pregnancy can increase the risks of autism and schizophrenia in children.
Breastfeeding infants are at risk of Vitamin D deficiency as breast milk doesn't contain the enough of the vitamin unless the mother is taking supplements.
How much do I need?
The current Recommended Daily Value of Vitamin D for both children and adults is around 400 iu's. However scientists and researchers are recommending the FDA increase that to at least 1000 iu's a day and saying that as much as 4000 iu's is not harmful. Since most D3 supplements come in 1000 iu tablets if you take one a day you should be safe. Also 10-15 minutes a day of direct sunlight (no sunscreen) should be sufficient to meet your daily needs.
When people ask me where they should start when beginning to add supplements to their diet this is where I always point them. There is a reason that they are called "essential" vitamins and nutrients, but when you look at how big of an impact Vitamin D has on so many different functions of the body (and research is just scratching the surface) it's easy to make this one a priority.
And now you know
Good post! Being the breastmilk aficionado that I am though, I have to make this one point. You said,
ReplyDelete"Breastfeeding infants are at risk of Vitamin D deficiency as breast milk doesn't contain the enough of the vitamin unless the mother is taking supplements."
But more accurately, breastfeeding infants *may* be at risk of vit D deficiency, as breastmilk may not contain enough of the vitamin if the mother is deficient. Additionally, vitamin D stores in infants are directly related to the mother's prenatal vitamin D level. As long as the mother has enough vitamin d from sun, food, and/or supplements during her pregnancy, the lower levels that are found in the breastmilk aren't cause for concern. :)
~Mandy
Yes you are absolutely right. Thank you for the clarification. I think it's important for people to realize that the majority of Americans are currently Vitamin D deficient though. And there are an increasing number of studies showing how much Vitamin D deficiency in a pregnant mother can drastically affect her unborn child. It is definitely an important factor to consider.
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