You’ve undoubtedly heard something about the health benefits of taking vitamin D supplements. Extensive research in recent years has shown a strong correlation between low vitamin D levels and an increased risk for a wide range of diseases and health problems, including coronary artery disease, almost all cancers, multiple sclerosis, strokes, diabetes, depression and even falls. In other words, taking vitamin D supplements can reduce your risk of all of the aforementioned conditions.
Now comes news of a recently published medical study that suggests another health benefit of vitamin D supplements. The study, which appeared in the Dec. 20, 2011 edition of the Annals of Internal Medicine, reviewed 19 trials and 28 studies on the potential benefits and harms of vitamin D supplementation. The review concluded that vitamin D and calcium supplementation may reduce the risk of fractures in the elderly. This perhaps should not come as a surprise, given vitamin D’s importance in bone mineralization, or building stronger bones. However, the study reported one caveat — supplementation also may increase the risk of kidney and urinary tract stones.
Unlike other vitamins, such as vitamins A, B, C and E, which are present in many different foods, vitamin D is found in very few foods, especially in their natural state, according to the National Institutes of Health. The best natural sources of vitamin D are salmon, tuna, steamed oysters, sardines and certain other seafood. Some foods have also been fortified with vitamin D, especially milk, orange juice and breakfast cereals. Vitamin D fortification in milk has been standard for many years, but according to the NIH, other products must bear labels stating whether they have been fortified. Also, your body naturally produces a small amount of vitamin D when exposed to sunlight, which is why it’s a good idea to get outside and enjoy the sunshine (hopefully, while exercising, which also pays many health dividends … but that’s a topic for another day).
For all the good news about vitamin D, the fact remains that many people, especially those who are overweight, women and the elderly, have a deficiency of the vitamin. That’s where supplementation comes in. There is some disagreement in the medical field about the optimum daily requirement for Vitamin D, but the average daily need appears to be closer to 5,000 IU per day to maintain OPTIMAL levels of vitamin D. The recommended daily requirements for vitamin D have been gradually increased through the years as further research shows benefits of higher levels.
As with many other aspects of everyday life, it is possible to get too much of a good thing, and too much vitamin D can cause a potentially serious condition known as hypercalcemia, which literally means there is too much calcium in your blood. However, according to the Mayo Clinic, this condition is extremely rare, even in people taking vitamin D supplements. People most at risk are those with liver or kidney conditions.
It goes without saying that you should never begin any vitamin or supplement regimen without first consulting your physician. I check all of my patients at least once a year for vitamin D levels. The bottom line: Vitamin D can play an important role in a healthier lifestyle. Consult your doctor about how you can get started.