Vitamin D - find out how good it is for you

Vitamin D deficiency is a pandemic health problem estimated to affect one billion people worldwide and it is highly likely you are deficient. Deficiency in Vitamin D affects bone health in children and adults and has been associated with increased risk of death from common cancers, autoimmune diseases, depression, heart disease, high blood pressure and infectious diseases. The good news is you can do something about it.

Evidence for benefit

Several studies have found that supplementing your diet with Vitamin D can improve your health and lower risk of serious and life threatening illness. For example:

  • Post menopausal women taking 1,100 IU per day of vitamin D over four years experienced a 60% reduced risk of all cancers.
  • Girls aged 10-17 taking 200 or 2000 IU of Vitamin D for one year significantly increased their lean muscle mass, an indicator of improved bone health 
  • Older age individuals (average age 89) taking 800 IU a day of Vitamin D demonstrated a 72% lower incidence of falls over 5 months.
  • Children who received 2000 IU a day of Vitamin D during their first year of life had a 78% lower risk of developing type-1 diabetes .
  • Women taking 400 IU or more of vitamin a day had a greater than 40% reduced risk of developing the autoimmune diseases multiple sclerosis (6) and rheumatoid arthritis.
  • Women taking 4000 IU a day of Vitamin D demonstrated improvements in insulin resistance, an important part of type-2 diabetes.
  • Supplementation with 20,000-40,000 IU vitamin D per week for one year improved depression in overweight and obese individuals.
  • Women taking 5000 IU per day of Vitamin D through winter decreased their risk of developing symptoms of depression.

How much vitamin D do you need?

Vitamin D is known as the sunlight vitamin because it is produced in your skin in response to sun exposure. The major cause of vitamin D deficiency is lack of adequate sunlight as it is almost impossible to obtain adequate vitamin D from food. It is recommended that  “sensible sun exposure, which is often limited to no more than 5–15 min of arms and legs between the hours of 10 AM and 3 PM.

For most people daily Vitamin D supplementation is necessary, particularly through the winter months.  A daily amount of 800-1000IU per day will satisfy your body’s basic requirement and higher doses are needed to correct deficiency. To boost your levels leading advocates recommend you take 5,000 IU per day for 2–3 months, then obtain a 25-hydroxy vitamin D test and adjust your dosage so that blood levels are between 50–80 ng/mL (or 125–200 nM/L) year-round, usually a minimum of 2000 IU a day (13).

 

 

 

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Currumbin
12 Jutland Place,
Currumbin Waters QLD 4223
PH: 0410 476 686

 

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