While many sources tout the importance of bone health for women, having healthy, strong bones is just as important for men. Vitamin D can help men maintain the health of their bones. Other possible benefits of vitamin D include its cancer and autoimmune disease-fighting properties and the boost it can provide the immune system, according to Medline Plus. The vitamin may also be helpful with heart, skin, bone and neurological conditions. Men who are unable to meet their recommended dietary allowance of vitamin D through food and sunlight can take a supplement to ensure they get these benefits.
Recommended Dietary Allowance
The Institute of Medicine significantly increased the recommended dietary allowance of vitamin D for both men and women in November 2010. Before the change, the recommended dietary allowance was just 200 IU a day. After the change, the organization recommends that most adult men should get at least 600 IU of vitamin D a day. Men over age 70 should get at least 800 IU a day. Keep in mind these amounts are guidelines. Men who have a diagnosed vitamin D deficiency and those with certain medical conditions may need additional amounts of vitamin D. Ask your doctor how much vitamin D is appropriate.
Vitamin D Intake
Men can get vitamin D through food, direct sunlight exposure or supplements. Generally speaking, men often get more vitamin D through food intake than women, according to the National Health and Nutrition Examination Survey of 2005-2006. In the survey, the average intake levels from food for males ranged from 204 to 288 IU a day, while the average intake levels from food for females ranged from 144 to 276 IU a day. However, although males tend to do a better job at getting vitamin D through food than women, the average vitamin D intake for males is still well below the recommended dietary allowance. Many men may benefit from vitamin D supplements, particularly if they get a limited amount of sunlight exposure.
Considerations
While research is ongoing, some studies have indicated that dairy consumption may increase the risk of prostate cancer. According to a 2005 study published in the American Journal of Clinical Nutrition, vitamin D, in particular, was not clearly associated with this risk. Even so, men who use dairy products as a way to increase their vitamin D intake should be aware of this risk. Ask your doctor if you have any specific questions or concerns about this issue.
Warning
Although getting enough vitamin D is essential to a man's health, it is possible to consume too much. Symptoms of a vitamin D overdose include weight loss, loss of appetite, heart arrhythmias and kidney stones. Too much vitamin D can also raise the level of calcium in the blood, which may result in damage to the blood vessels, heart or kidneys. The Institute of Medicine recommends that men not get more than 4,000 IU of vitamin D a day.
References
- American Dietetic Association; Bone Health for Men
- Medline Plus: Vitamin D
- Institute of Medicine of the National Academies; Dietary Reference Intakes for Calcium and Vitamin D; November 2010
- United States Department of Agriculture: National Health and Nutrition Examination Survey of 2005-2006
- Office of Dietary Supplements: Vitamin D
- "The American Journal of Clinical Nutrition"; Dairy, Calcium and Vitamin D Intakes and Prostate Cancer Risk...:; Marilyn Tseng et al.; May 2005
Member Comments