Vitamin D is involved in bone maintenance of blood calcium levels. Vitamin D also plays a vital role in the absorption of calcium. Vitamin D can be found in fortified foods and leafy green vegetables, as well as 15 minutes of sunlight each day. Recently the recommendation of vitamin D was increased due to a survey done by the third National Health and Nutrition Survey that found the majority of Americans were not meeting recommended levels for vitamin D from food and supplements.
Ranges of Vitamin DThe recommended dietary vitamin D for children and adults is 600 individual units per day. Individuals who do not have sun exposure are recommended to have 1000 individual units of vitamin D per day. Older adults, over 71, should have an intake of 800 individual units of vitamin D per day. The upper limit for intakes of vitamin D for adults and children over 8 is 4,000 individual units. This means that levels above this may cause toxicity and damage.
Some studies, articles and doctors recommend higher dosages and these may actually be necessary for you to get your levels up to an acceptable range (this is where an appointment to discuss your individual situation maybe helpful).
At Risk Groups Older Adults - Older adults are recommended to take a vitamin D supplement if they do not consume milk or vitamin fortified products often.
- Housebound older adults are also recommended to take a supplement
Female Teenagers
- Female teenagers were reported to have the lowest intake of vitamin D foods.
Female Adults
- Female adults were also found to have lower intakes of vitamin D compared to the general population.
Vitamin D is important to maintain bone health. Not meeting the recommendations for vitamin D can create an increased risk for rickets (softening or weakening of bones) in children. Low intakes of vitamin D in women can result in osteomalacia (bone softening) and further progress into osteoporosis (brittle, fragile bones). Consulting a dietitian or your doctor can help to assess your risks for developing osteoporosis and can recommend vitamin D foods as well as supplements. Scheduling a consultation can help you develop a meal plan that includes vitamin D foods, as well as explain any risks associated with vitamin D deficiencies.
Works cited
Neggers, Y. (2012, April). Vitamin D NHM 362. Retrieved from E Learning: https://elearning.ua.edu/webct/urw/tp0.lc5116011/cobaltMainFrame.dowebct
