Confused about how much Vitamin D you need? You are not alone. There is an abundance of information that either tells us that we do not need to worry so much about building our vitamin D levels, or multitudes of other studies that indicate that low vitamin D levels contribute to everything from cancer and heart attacks to diabetes and asthma.
What the National Institute of Medicine (IOM) says:
Normal blood levels of vitamin D should be above 20 nanograms per milliliter and are “the level that is needed for good bone health for practically all individuals.” (3)
Daily-recommended amounts are:
Children 1–13 years:600 IU
Teens 14–18 years: 600 IU
Adults 19–70 years: 600 IU
Adults 71 years +: 800 IU
Pregnant/breastfeeding: 600 IU
The Institute of Medicine (IOM) reviewed hundreds of studies and in November, 2010 reported that Americans were not suffering from tremendous deficits of vitamin D and that only adolescent girls should increase their calcium intake. (1) It is important to note that calcium intake is also needed for proper vitamin D metabolism.
What others say:
Some doctors, like Boston University Medical Center’s Michael Holick, say the IOM is far too conservative concerning vitamin D according to Discover magazine.
Holick believes that most people should be taking vitamin D supplements. “I think there is no downside to people increasing their vitamin D intake,” he said.
“I personally get 3,000 IU of vitamin D a day. I have most of my patients on 3,000 IU a day and they are all in good shape. This level of vitamin D will maximize bone health and not be toxic in any way and may have some additional benefits,” Holick said. (1)
The New York Times reported that Dr. Kevin A. Fiscella, a public health specialist and family physician at the University of Rochester, takes 1,000 international units of vitamin D each day, based on data from his studies linking racial disparities in vitamin D levels to disease risk and his belief that “it can’t hurt and it may help.”
His research “revealed much higher rates of vitamin D deficiency among non-Hispanic blacks than non-Hispanic whites.” (2)
Other doctors such as Dr. Furhman, a family physician specializing in nutritional medicine and natural methods, suggested that normal levels should be much higher than what the IOM recommends of 20 ng/ml.
Furhman prefers his patients to have levels around 35-55 ng/ml and oral supplementation should be around 2,000 IU a day for adults. (5)
What should you do?
1. Keep wearing your sunscreen. Despite claims that sunscreen use has blocked us getting enough vitamin D, the fact is most people are not very good about putting on and replacing the amounts of sunscreen that would really block enough of the sun’s rays. (3)
2. Get your vitamin D level checked so you have a baseline to start. If your levels are below 20 ng/ml begin a program to raise your vitamin D levels right away as directed by a doctor or nutritionist.
Discuss with your doctor how much higher a level they prefer as many are suggesting higher levels could be helpful.
3. For on-going supplementation, it is less clear how much you need. This is where some of your own research and decision-making comes in. Most foods are not a good source of vitamin D, so either oral supplementation and/or careful sun exposure treatment are required.
4. If you go the oral route, buy Vitamin D3 for supplementation. According to the IOM, upper levels of vitamin D one should not exceed 4,000 IU orally each day.
5. If you go the careful sun exposure route, Dr. Hollick suggested that you expose your legs and arms (not your face) to sun for 15-20 minutes, two to three times a week. You will have just dosed yourself with your weekly need. (4)
6. Get your level rechecked in six months to see if you have made progress and continue to get regular checks with your yearly physical exam.
How much vitamin D one should take a day is still open to debate as the experts cannot agree. Dr. Brody from the New York Times says , “there is no the gold standard of human research — to prove or disprove the value of vitamin D supplementation beyond its well-known benefits to bone health”.
However, you now know a daily dose range should not go under 600 IU, the amount should not exceed 4,000 IU, and a minimum blood level should stay above 20 ng/ml.
Pay attention and see, once your levels have been elevated, whether you notice a difference in any health issues you have.
Sources:
1. Vitamin D: Cutting Through the Confusion & Controversy. Discover Magazine. Retrieved Mar. 28, 2012. http://blogs.discovermagazine.com/80beats/2010/12/01/vitamin-d-cutting-t...
2. Reasons That Vitamin D May Matter By JANE E. BRODY. New York Times. MARCH 12, 2012, Retrieved Mar. 28, 2012.
http://well.blogs.nytimes.com/2012/03/12/reasons-to-place-a-bet-on-vitam...
3. Dietary Reference Intakes for Calcium and Vitamin D. Institute of Medicine of The National Academies. Retrieved Mar. 28, 2012.
http://www.iom.edu/Reports/2010/Dietary-Reference-Intakes-for-Calcium-an...
4. How Much Sun Exposure for Vitamin D? Weil, Andrew Weil M.D. Retrieved Mar. 28, 2012.
http://www.drweil.com/drw/u/QAA400732/How-Much-Sun-Exposure-for-Vitamin-...
5. How Much Vitamin D? Why Many Experts Take Issue With The IOM's New Recommendations. The Huffington Post Blog. Retrieved Mar. 28, 2012.
http://www.huffingtonpost.cojoel-fuhrman-md/vitamin-d-recommendations_b_...
Michele is an R.N. freelance writer with a special interest in woman’s healthcare and quality of care issues. Other articles by Michele are at www.helium.com/users/487540/show_articles
Edited by Jody Smith