Good health is associated with a balanced diet of proper nutrients and vitamins. If you're not getting enough of certain vitamins, you're more at risk for certain health problems. This is the case for vitamin D deficiency, making you more prone to conditions such as osteoporosis and rickets. Fifty percent of Americans are low in vitamin D, according to the American Academy of Orthopaedic Surgeons. Luckily, there are measures you can take to increase your vitamin D levels.
Background
A surprising fact about vitamin D is that it's not a vitamin at all. Vitamin D can be made by the human body, so it's technically a hormone. Vitamin D is essential to health because it allows the body to better absorb calcium. Without proper calcium absorption, your bones and teeth are weakened. Vitamin D also affects the immune system, nervous system and muscle strength.
Sources
Three ways to get your vitamin D are through sun exposure, diet and supplements. Your level of sun exposure determines how much vitamin D your body makes. Factors such as the time of year, smog levels, your skin shade and sunscreen usage affect how much vitamin D your body generates.Diet is another route for getting more vitamin D. Eating saltwater fish gives you the highest level of vitamin D from a natural dietary source. Egg yolk and liver contain small amounts of vitamin D. You can drink milk that's been fortified with vitamin D, too. Finally, vitamin D supplements are an option, but should be discussed with a doctor first.
Recommendations
Various reports exist about proper dosing of vitamin D. The American Academy of Orthopaedic Surgeons recommends babies and children under 5 have 400 international units of vitamin D per day. For children over 5 and adults, they recommend 1000 IUs per day. They claim this level is higher than the 400 IUs recommended by the American Academy of Pediatricians because 1,000 IUs per day provides the potential for the healthiest bones, not just the prevention of rickets.
However, a 2010 report from the National Academy of Sciences recommends up to 600 IUs per day for those 70 years old and under, and 800 IUs for people 71 years and older to maintain health. In making this recommendation, the NAS reviewed thousands of studies on vitamin D and calcium. They took into consideration the varying levels of sunlight people are exposed to throughout the United States and Canada. The recommended limit of 600 IUs is an amount chosen for adequate bone health and takes into account that too much vitamin D is toxic. In the same report, the NAS states the safest upper limits for vitamin D are 2,500 IUs per day for one- to three-year-old children; 3,000 IUs per day for children 4 through 8 years old; and 4,000 IUs daily for those 9 and older.
Considerations
Proper levels of vitamin D means not getting too little or too much. Excess vitamin D can lead to kidney and heart damage. Your body won't make toxic levels of vitamin D itself, but you can reach those levels by taking supplements. That's why caution should be taken when considering vitamin D supplements. Also, getting vitamin D through sun exposure should be balanced with concerns about skin damage and cancer. Obesity and seizure medication affect vitamin D absorption, and so increase the need for more vitamin D. There are blood tests available to test your level of vitamin D, which you can talk to your doctor about.
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