Your body uses two main forms of vitamin D: D3, which your body makes when your skin is exposed to the ultraviolet radiation in sunlight, and D2, which plants make. Both forms are also available in supplement form. A 2006 article in the "American Journal of Public Health" states that 63 studies have investigated the role of vitamin D in cancer prevention, however, this role still remains unclear.
Function
Vitamin D helps your body absorb calcium, leading to strong bones. If you are not getting enough vitamin D, either from the sun or food, you are more susceptible to bone diseases, such as osteoporosis and rickets. MayoClinic.com reports that vitamin D may also protect you from high blood pressure and many autoimmune diseases.
Cancer Prevention
The 63 studies reviewed in the 2006 article in the "American Journal of Public Health" focused on colon, breast, prostate and ovarian cancer. Of these 63 studies, 20 out of 30 colon cancer studies, nine of 13 breast cancer studies, 13 of 26 prostate cancer studies and five out of seven ovarian cancer studies found vitamin D to decrease cancer risk. However, the National Cancer Institute highlights the fact that although some studies do find a positive effect of vitamin D, many do not find any association between vitamin D and a decrease in cancer risk, with some even reporting an increase in the risk of some cancers.
Considerations
Your vitamin D levels depend on where you live and your race. If you live in the northeastern United States or have more skin pigmentation, you have a greater risk of being deficient in vitamin D. For example, the vitamin D levels of African Americans are about half the levels of Caucasians, according to the "American Journal of Public Health" article. Since the National Cancer Institute does not recommend for or against the use of vitamin D for cancer prevention, it is up to you to discuss with your doctor the risks and benefits of vitamin D, especially if you live in a Northern climate or have dark skin pigmentation.
Sources
There are many sources of vitamin D apart from the sun and supplements. These include eggs, cod liver oil and fortified milk. The United States fortifies almost all of its milk supply with vitamin D. Fatty fish, such as salmon, tuna and mackerel, are some of the best sources of vitamin D, according to the National Institutes of Health, or NIH. The NIH recommends you get the required amounts of vitamin D by eating a variety of foods, including fortified milk and fatty fish.
Recommended Intake
The amount of vitamin D you need to consume each day depends on your age. Babies from birth to 12 months of age need 400 international unites, or IU, each day. Children and teens ages 1 to 18, as well as adults ages 19 to 70, need 600 IU per day. Adults who are 71 years of age or older need 800 IU, while pregnant or breast-feeding women need 600 IU.
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