A growing
number of studies support the idea that low levels of vitamin D are linked to
an increased risk of heart disease, and that adding vitamin D supplements can
help reduce this risk. Several large trials to learn more about this connection
are underway, although there is not yet any conclusive evidence.
How Much
Vitamin D do I Need?
It is
well established that 400 International Units (IU) of vitamin D per day is
necessary to prevent rickets, but an overwhelming number of physicians and
researchers believe this level is too low to help achieve optimal health and
reduce the risk of disease.
They say
the Institute of Medicine (IOM) should consider revising their current vitamin
D recommendations, which are below:
200 International Units
IU per day for adults age 50 and younger
400 IU per day for adults
aged 51 to 70 years
600 IU per day for adults
aged 70 years.
It is not clear just how
much vitamin D is needed for increased health and disease risk reduction.
However, many physicians are now recommending 1,000 IU to 2,000 IU daily for
most adults. Your doctor can determine how much vitamin D you need, and it is
important to talk to him/her before increasing the amount of vitamin D in your
diet. Too much vitamin D can cause the body to absorb too much calcium, which
can cause kidney stones or damage.
Best Sources of Vitamin D
The best way to start
adding vitamins to your diet is through foods. However, there are few foods
that contain vitamin D, and your doctor may recommend supplements to ensure you
have at least the minimum recommended amount of vitamin D each day. Even if you
take supplements, you should still eat a variety of foods rich in vitamin D.
Many foods rich in vitamin D contain additional disease-fighting nutrients.
Foods Rich in Vitamin D
Food or Supplement Amount of Vitamin D (IU)
Chinook salmon, 4 oz.
cooked 410
Shrimp, 4 oz. cooked 160
Multiple vitamins, most
brands 400
Canned salmon, 3.5 oz. 360
Dannon Frusion® smoothie
(10 oz.) 80
Tuna, light, canned in
water, 3 oz. 200
Soy milk, fortified, 1
cup 100-120
Milk, 1 cup 100
Orange juice, fortified,
1 cup 142
Viactiv® Calcium soft
chews, 1 500
Cod, 4 oz. cooked 63
Fortified breakfast
cereals, most brands, ¾ – 1 cup 40
Margarine, fortified, 1
Tbsp 40
Large egg, 1 22
Supplements Containing
Vitamin D
There are many available
over-the-counter vitamin D dietary supplements. Two forms of vitamin D are used
in these supplements — ergocalciferol (vitamin D2) and cholecalciferol (vitamin
D3). Vitamin D2 is often considered a vegetarian source of vitamin D because it
is derived from plants. Vitamin D3 can be obtained from synthetic or animal
sources. Many practitioners prefer vitamin D3 because it is better absorbed and
closer to the naturally occurring form of the vitamin in humans. However, both
forms can be effective in increasing vitamin D levels in the blood.
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