Men are drinking less milk and making more efforts to protect themselves from the sun, which may be why they're getting less vitamin D now than they did 20 years ago, according to a 2008 study published in the "American Journal of Clinical Nutrition." Not getting enough vitamin D can increase your risk of osteoporosis, which affects men too. Knowing how much you need can help you make adjustments to your diet and lifestyle to more adequately meet your daily needs.
Vitamin D
Vitamin D is as important for bone health as calcium. It supports bone health by helping you absorb calcium and aiding in the mineralization of your bones. But vitamin D does more than help keep your bones strong. Vitamin D plays a role in muscle movement by helping to send the appropriate neurotransmitter-mediated impulses along your nerves. Vitamin D is also needed for immune health, protecting your from both bacterial and viral infections.
Men's Needs
Vitamin D needs for men vary with age. Your daily needs are based on the Recommended Dietary Allowances determined by the Food and Nutrition Board at the Institute of Medicine. Vitamin D needs are based on the amount necessary for bone health. Men between the ages of 19 and 70 need 600 IU of vitamin D a day, and men over the age of 70 need 800 IU of vitamin D a day. While requirements were increased in 1997, the Linus Pauling Institute reports that there are concerns that the current vitamin D recommendations are still too low.
Sources of Vitamin D
Vitamin D is found in very few foods. Good sources include fatty fish, such as salmon, tuna and mackerel, beef liver, egg yolks and fortified dairy foods. While vitamin D is found in only a few foods, you can meet at least some of your daily needs through sun exposure. However, a number of factors can affect your ability to make adequate vitamin D through the sun, including time of day, season, cloud cover and melanin in skin. To get your vitamin D through sun exposure, you need to spend 5 to 30 minutes in the sun from the hours of 10 am to 3 pm at least twice a week, exposing your face, arms, back or legs.
Concerns About Deficiencies
Although not as common in men as women, one of the major concerns about not getting enough vitamin D in your diet is the risk of osteoporosis. Inadequate intake of vitamin D decreases your body's ability to absorb calcium and decreases bone mineralization, both leading to weak bones. Osteomalacia is another condition that can occur if you do not get enough vitamin D, which causes bones to soften and weaken.
References
- "The American Journal of Clinical Nutrition"; Serum 25-hydroxyvitamin D Status of the US Population: 1988--1994 Compared with 2000--2004; Anne Looker, et al.; December 2008
- Office of Dietary Supplements; Vitamin D; June 2011
- Linus Pauling Institute; Vitamin D; Jane Higdon; March 2004
- American Dietetic Association: Bone Health for Men
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