After having a baby recently, I have been much more mindful of my body's depleting resources. We simply do not get enough vitamins! I noticed my joints aching when I was pregnant-a result of a lack of calcium, magnesium, and vitamin D. I now take supplements 5 days a week (I don't on the weekends to save money-vitamins are expensive!) For years women have been told that they need to focus on increasing their calcium intake--which most women, especially in the 40-50 year range are increasingly aware. Lack of calcium is the result of bone density loss as we age, causing week and brittle bones. Ever hear of an older lady falling and breaking a hip? Not enough calcium.
Most women seem to be aware of their need for calcium, but recently, scientists and doctors are discovering that modern American women are not getting an ample supply of vitamin D. So what is it with D?Vitamin D
...is a fat soluble vitamin which means it is found and dissolved by fat-also that it is possible to get too much
...is not found in many foods
...it is produced by the human body naturally from the sun
What does vitamin D do?
1. It helps calcium to be absorbed into the human body.
"Osteoporosis is most often associated with inadequate calcium intakes, but insufficient vitamin D contributes to osteoporosis by reducing calcium absorption." http://ods.od.nih.gov/factsheets/vitamind/
2. It may help stabilize mental health minimizing/eliminating mood swings and depression.
"Vitamin D may lower the risk of depression by: Reducing the risk of diseases that may trigger depression, such as cancer, cardiovascular disease, and multiple sclerosis. Reducing the production of cytokines. Cytokines are proteins that increase inflammation and have been shown to be a possible risk factor for depression. There are no reported studies showing that vitamin D supplements reduce the risk of depression. However, given the evidence, it is possible that vitamin D could have a positive effect on those who suffer from depression."
http://www.vitamindcouncil.org/health-conditions/mental-health-and-learning-disorders/depression/
3. It strengthens bones by keeping them dense.
"Without sufficient vitamin D, bones can become thin, brittle, or misshapen. Vitamin D sufficiency prevents rickets in children and osteomalacia in adults . Together with calcium, vitamin D also helps protect older adults from osteoporosis." http://ods.od.nih.gov/factsheets/vitamind/
4. It may help reduce the risk of cancer and heart disease.
"More recently, a clinical trial focused on bone health in 1,179 postmenopausal women residing in rural Nebraska found that subjects supplemented daily with calcium (1,400–1,500 mg) and vitamin D3 (1,100 IU) had a significantly lower incidence of cancer over 4 years compared with women taking a placebo." http://ods.od.nih.gov/factsheets/vitamind/
5. It may help prevent diabetes.
"But she did find that vitamin D deficiency was common in her study, with more than 91% of participants deficient. As the deficiency worsened, so did diabetes control. Only eight of the 124 participants took vitamin D supplements, she found." http://diabetes.webmd.com/news/20100621/low-vitamin-d-linked-to-poor-diabetes-control
How Much Do We Need?
The chart below is a current recommendation from the National Institute of Health. Although, I suggest each woman should consult with her practitioner for specific recommendations for her personally, because I don't believe there is a flat number that will work for every person.
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| 0–12 months* | 400 IU (10 mcg) | 400 IU (10 mcg) | ||
| 1–13 years | 600 IU (15 mcg) | 600 IU (15 mcg) | ||
| 14–18 years | 600 IU (15 mcg) | 600 IU (15 mcg) | 600 IU (15 mcg) | 600 IU (15 mcg) |
| 19–50 years | 600 IU (15 mcg) | 600 IU (15 mcg) | 600 IU (15 mcg) | 600 IU (15 mcg) |
| 51–70 years | 600 IU (15 mcg) | 600 IU (15 mcg) | ||
| >70 years | 800 IU (20 mcg) | 800 IU (20 mcg) |
How to Get Vitamin D
Sun is the best and most natural way to receive vitamin D. However it is not always easy to get. Some climates are not conducive to being outside daily. "Light hitting the skin from the sun’s rays stimulates the production of this vitamin and hormone." http://www.globalhealingcenter.com/natural-health/10-foods-containing-vitamin-d/
Fish have the highest amounts of vitamin D in foods:
Cod liver oil (castor oil)-1,360 IUs in one tablespoon
Sockeye Salmon (3 oz)-920 IUs
Most other Salmon (3oz)-447 IUs
Mackerek (3oz)-388 IUs
Crustations (Shrimp, crab, lobster, etc) (30oz)-287 IUs
Tuna (3oz)-154 IUs
Sardines (2)-46 IUs
http://nutritiondata.self.com/foods-000102000000000000000.html
Dairy and Eggs Today most of our milk has been fortified with vitamin D, so a lot of products made with milk also have vitamin D like yogurt, pudding, cheese, etc. 115-140 IUs per cup of milk
Eggs naturally have vitamin D in the egg yolk-41 IUs per yolk
http://nutritiondata.self.com/foods-000102000000000000000.html
CAUTION__Don't Overdose
The body naturally makes the correct amount of vitamin D that it needs when the D is absorbed naturally from the sun. It simply stops making D when it has enough. However taking supplements can bypass the body's natural "shut-off" valve, so it is important not to take more than the recommended amount. Overdosing on vitamin D can cause anorexia/flu-like symptoms like weight loss, cramps, vomiting, weakness, and uneven heart beats.
http://www.vitamindcouncil.org/about-vitamin-d/what-is-vitamin-d/vitamin-d-toxicity/
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