VITAMIN D DEFICIENCY: ARE YOU AT RISK?
Less exposure to direct sunlight and a decrease in milk consumption has brought
back a health epidemic not seen in this country in 70 years – vitamin D deficiency.
In adults, vitamin D deficiency can lead to osteomalacia, which results in weak
bones and muscular weakness.
Vitamin D helps the body absorb calcium, which is important for the normal development
and maintenance of strong bones. Research shows vitamin D may also help reduce blood
pressure in hypertensive patients, improve blood glucose levels in diabetics and
improve symptoms of rheumatoid arthritis.
Recent scientific research suggests that vitamin D may also be protective against
certain cancers.
Vitamin D deficiency in Kids
An estimated 30 percent of adolescents nationwide may have vitamin D deficiency,
putting them at risk for fractures, stunted growth and debilitating osteoporosis
later in life.
A severe and prolonged vitamin D deficiency is the cause of rickets, a bone-weakening
disease we normally associate with developing countries where poor nutrition is
common.
Changes in lifestyle have led to this emerging problem, including:
- Decreased milk consumption
- Decreased exposure to the sun
- Increased use of sunscreen outdoors
Since children developing a vitamin D deficiency now can potentially face many problems
as an adult, parents need to make sure their children get enough vitamin D to meet
the body's nutrient requirements.
Where do you get vitamin D?
One eight-ounce glass of vitamin D-fortified milk provides about one-half of the
daily requirements for adults up to age 50. After that, the requirement doubles
because the body is less able to make its own vitamin D.
In addition to vitamin D-fortified milk, other dietary sources include oily fish,
vitamin D-fortified cereals, grain bars and juices, and egg yolks.
Ways to include vitamin D in the daily diet:
- Drink unflavored or flavored milk (all milk in the U.S. is fortified with vitamin
D)
- Add milk to fortified cereals
- Eat oily fish, such as salmon, mackerel or sardines
- Eat eggs &ndash the yolk contains vitamin D
Sunshine vitamin
Exposure to sunlight is an important source of vitamin D because the body naturally
makes it when exposed to the sun. For this reason, vitamin D is often referred to
as the sunshine vitamin.
The latest research shows that some teens may be at increased risk for vitamin D
deficiency because they don't get enough milk on a daily basis or are choosing to
play indoors with computers.
In addition, sunscreens with a sun protection factor of 8 or greater will block
UV rays that produce vitamin D. However, it is still important to use sunscreen
routinely whenever sun exposure is longer than 10 to 15 minutes.
Specific recommendations for any vitamin depend on age, gender, and other factors
(such as pregnancy). In general, those over age 50 need slightly higher amounts
of vitamin D than younger persons.
It is especially important for individuals with limited sun exposure to include
good sources of vitamin D in their diet.
The recommended dietary allowances (RDA) for vitamin D are as follows: men and women
ages 19-50 (200 IU), ages 51-69 (400 IU), and ages 70+ (600 IU).
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