Monday, March 28, 2011

HealthTip: Vitamin D

Vitamin D is known as the sun vitamin; many of us know that we need it, but do you know why?
Vitamin D is a fat-soluble vitamin and prevents us from getting a disease called rickets, a disorder of failed bone mineralization. It helps regulate the concentration of calcium in our blood and promotes the absorption of calcium and phosphorus from food. Vitamin D along with calcium may prevent bone disease such as osteoporosis and plays a role in maintaining proper bone structure. It has been used to treat weak and painful bones, low levels of phosphate in the blood, low levels of calcium in the blood, and helps prevent low blood calcium and bone loss. Vitamin D is needed for bone growth and bone remodeling, and without enough of it, bones can become thin, brittle, or misshapen.
Other functions of Vitamin D include modulating cell growth, neuromuscular, and immune function, and it may play a role in reducing inflammation.

So, where do we find this vitamin and how much do we need? Those between the ages of 1-70 years are recommended to have 600IU/day (10mcg). Exposing our face, hands, arms, and legs to the sun, 3 times a week, for about 15-20 minutes allows UVB rays (from the sun) to activate Vitamin D through our skin. However, many of us live in a climate where such sun exposure isn't possible all year long. There are few food sources of Vitamin D, they include:
  • Milk and soy beverages (fortified with Vitamin D)
  • Fatty fish (e.g. salmon, tuna, mackerel, trout)
  • Fish liver oils
  • Small amount in beef liver, cheese, and egg yolk
Those who are lactose intolerant could use alternative beverages fortified with calcium and Vitamin D, but many of the elderly who do not get much sun exposure need to be supplemented. If you're interested in Vitamin D supplements, speak to your dietitian, physician, or pharmacist to determine the best dose for you!

Information Sources:
http://www.nlm.nih.gov/medlineplus/druginfo/natural/929.html
http://ods.od.nih.gov/factsheets/vitamind/
http://www.healthlinkbc.ca/healthfiles/hfile68e.stm

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