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January Health Tip by Dr. Hahn-Cover
Vitamin D
Vitamin D is very important in our bodies, and helps to regulate our calcium levels. If we do not make—or take in with diet or dietary supplements—enough vitamin D, we are at risk for developing thinning of the bones, or osteoporosis. A more severe deficiency of vitamin D can lead to brittle bones, called osteomalacia. Both osteoporosis and osteomalacia significantly increase the risk of breaking a bone. Additionally, there is growing evidence that vitamin D can be protective against development of some cancers.
Our skin makes vitamin D when exposed to sunlight. Getting enough sunlight exposure can be difficult for many of us. During these darker, cooler days of winter, we tend to stay indoors, or to bundle up when going outdoors. Even if we do make it outside on a sunny winter day, the angle of the sun affects our exposure to the type of light we need to make vitamin D. As an example, in Boston, people do not make vitamin D from November through February. During the sunny summer, we may not make enough vitamin D if we are careful to protect our skin from the sun with long clothes and sunscreen.
Elderly people are especially vulnerable to low vitamin D levels. The ability of our skin to make vitamin D decreases significantly with age. People with darker skin, particularly African Americans, are also vulnerable to low vitamin D levels, as the darker pigment helps to keep the sun’s rays out of the deeper layers of the skin.
So what can we do to get enough vitamin D? Many foods are supplemented with vitamin D, particularly dairy products. One cup of fortified milk, or one cup of orange juice fortified with calcium and vitamin D, typically provides about 100 IU of vitamin D. Many multivitamins and calcium supplements also contain vitamin D, usually between 100 and 200 IU. If you have the opportunity to get outside during the spring, summer, and fall, 15 minutes of sun exposure to your face, hands and arms, several times weekly, allows you to make enough vitamin D. The minimum daily intake recommended for younger adults is 200 IU, and for older adults 600 IU. Levels as high as 2000 IU per day are considered safe.
If you have questions about what you can do to keep your bones strong, please your doctor at your next appointment. You can also find helpful information about vitamin D and bone health at http://www.medlineplus.gov.
Questions? Please call your health care team at Fairview Clinic!
For more information:
MU Health Sciences Library
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