Why do we need Vitamin D? How much do we need? Is there a widespread Vitamin D deficiency? Those questions have been the basis for much debate.
People can get Vitamin D from food and sun exposure. However, Vitamin D is only in a few foods such as fatty fish, liver, eggs, milk and foods fortified with Vitamin D. And the amount of quality sun exposure varies widely; it is affected by the color of our skin, the use of sun block and where we live.
Last month, the National Institute of Health (NIH) released its latest recommendations. The Recommended Dietary Intake (RDI) for Vitamin D was increased to 600 IUs/day for most people and 800 IUs/day for those over the age of 70. The new RDIs are considered sufficient, regardless of the amount of sun exposure.
The major concern expressed in the NIH report was the potential for toxicity with excessive Vitamin D intakes. Adults should not exceed 4,000 IUs/day. More than that could cause damage to the kidneys and heart.
Vitamin D is a factor in many processes of the body. It is vital to bone health, but does it offer other health benefits? Some research suggests Vitamin D may reduce the risk of cancer, heart disease and autoimmune diseases. The NIH found conflicting evidence and concluded that more research is needed to determine any other benefits.
The bottom line is: eat Vitamin D-rich foods. Read the Nutrition Facts Label to help you achieve the 600 – 800 IU/day recommendation. Avoid taking excessive amounts of Vitamin D. And continue using sun block.
For more information, visit www.nationalacademies.org/morenews/20101129b.html