August 2011 Articles

Archives by Months

New vitamin D dietary rates announced

New vitamin D dietary rates announced
The Institute of Medicine recently announced new recommended intakes for vitamin D, according to LSU AgCenter nutritionist Beth Reames. Vitamin D, often called the “sunshine vitamin,” helps the body absorb & use calcium to build strong bones & teeth & maintain muscle strength. The new recommended intake for North Americans is 600 International Units (IUs) of vitamin D per day, Reames says. People age 71 & older may need more – as much as 800 IUs per day. The Institute of Medicine sets national nutrient standards & has set the new Recommended Dietary Allowances somewhat higher than the previous values for some age groups. “Studies show that the vitamin D levels in many older adults are below recommended levels,” she said. “Together with calcium, vitamin D helps protect older adults from osteoporosis.” Without sufficient vitamin D, bones can become thin, brittle or misshapen. Vitamin D also plays a role in maintaining the body’s immune function and reducing inflammation. “Recent research suggests that a lack of vitamin D may also play a role in increasing risk of certain types of cancer, diabetes, cardiovascular disease, autoimmune disease & obesity,” Reames says. “But results have been mixed and inconclusive.” Most people can meet their needs for vitamin D by eating foods with vitamin D. Good food sources include vitamin D-fortified milk & orange juice, fortified breakfast cereals & fatty fish such as salmon, mackerel, tuna & sardines as well as fish oils, especially cod liver oil. The institute’s report advises against routine use of high-dose supplements because of concerns about adverse health effects. “The report states that many people are over-supplementing with vitamin D,” Reames says. “Because vitamin D is a fat-soluble vitamin & is stored in the body, it can potentially become toxic at high levels.” The body makes vitamin D when skin is exposed to sunlight's UV rays, & many people meet their vitamin D needs through exposure to sunlight. One recommendation to meet vitamin D needs is to get approximately five minutes to 30 minutes of sun exposure between 10 am. & 3pm. at least twice a week to the face, arms, legs, or back without sunscreen. “Increasing age & having dark skin decrease the body’s ability to make vitamin D from sun exposure,” Reames says. “Vitamin D production at 70 years old is only 30 % of what it was at age 25.” A blood test is used to determine vitamin D deficiency.