Vitamin DSupplements

Check out the Vitamin D Overview

It is a fat soluble vitamin. Not just a vitamin it is a prehormone Found in some food and made in the

body after exposure to UV rays It cannot be made by the body likes

normal victims. It is made by the skin after being

exposed to sunlight

Yet more about Vitamin D

Similar to Vitamin A it attached to a “Protein-Taxi” for transport and is mainly stored in the liver with smaller amounts in the tissues

History of Vitamin D

Existed over 500 million years Industrial revolution : rickets Cod liver oil: common folklore medicine Discovery of Vit D as the antirachitic factor in cod liver oil(1920) Discovery of conversion of 7-dehydrocholesterol in the skin to

vit D (1937) Antirachitic property in food Fortification of food with vitamin D was patented Complete eradication of rickets in US US public service issuing warnings about sun-induced health

risk Over next 30 yrs skin cancer hazard of excessive sun exposure

became well established

Here are a few Bennies of Vitamin D

Strong bones and teeth are known benefits,

BUT WAIT THERE’S MOREDue to it’s part in cell growth and development

Vitamin D plays a role in:

Looking after out immune system, Brain, nervous system, our joints and muscles. It might even help to help slow down the ageing process

Where do we go from here?

Routine screening Rectify deficiency / insufficiency Maintain levels through a patient-specific

combination of diet, supplementation, and sun exposure

Recommendations

Annual testing of 25(OH)D Consider time of year in testing

Lowest levels generally towards end of winter, early spring

Who is at greatest risk?

Low dietary intake: BF infants, children who do not drink fortified milk

Malabsorption syndrome Severe liver disease Kidney disease Drugs Higher latitudes People who spend little time outside Older adults Decreased sun exposure due to cultural reasons Races with high skin melanin levels

Supplementation (adults) To correct deficiency: 50,000 IU vitamin D weekly x 8 weeks,

reassess and repeat if necessary

IOM Recommendations (AI)Age Children Men Women Pregnancy lactation

Birth-13 yrs

5mcgs=200IU

14-18yrs

5200IU

5200 IU

5200IU

5200IU

19-50Yrs

5200IU

5200 IU

5200 IU

5200 IU

51-70Yrs

10400 IU

10400 IU

71+ 15600 IU

15600 IU

Maintenance (adults)

To maintain recommended levels: 800 - 1000 IU / day if not getting enough sun exposure to maintain vitamin D levels or 50,000 IU 1-2 times monthly

How much sun?

Depends on: Age Amount of vitamin D obtained from diet Skin darkness Sunshine intensity

How much sun? Significant skin exposure

Face, neck, arms, hands Arms, legs

Adequate sun strength Time

25% of the time it would take to cause pinkness of the skin (Caucasians)

People with dark skin require significantly more sun exposureHolick, 2004

Food Sources of Vitamin D Cod liver oil – 1 TBS Salmon 3.5 oz. Mackerel 3.5 oz. Tuna, canned, in oil, 3 oz. Sardines 3.5 oz. Milk (fortified) 8 oz. Ready to eat cereal (fortified)

¾ - 1 cup Egg 1 whole Liver, 3.5 oz. Cheese, swiss 1 oz.

1,360 IU 360 345 200 250 98 40

20 15 12