Vitamin D Needs Higher in Winter

Sometimes we get lucky: even in the deep of winter we often have brilliant sunny days. These bright days can make us feel better, but even a sunny winter day won't help us catch up with our vitamin D needs.

It is estimated that over half the US population is deficient in vitamin D. The Crekxlsqgzxvkj we learn about it, the more we realize how important vitamin D is, and that we get less of it than we think. We call it a vitamin but it is actually a hormone. Vitamins and minerals are found in the foods we eat; our primary source of vitamin D is the sun. Only a few foods have it naturally, and even then in small amounts.

Our vitamin D needs are met by sun and supplements, and we get less from the sun than we previously thought. We home mortgage refinance tip get any vitamin D from the sun in winter if we live north of San Fransisco (or Atlanta) or south of Sydney (or Buenos Aires). This means that any vitamin D that we get now is coming in supplemental form. People between those latitudes get some, but reduced levels depending on the angle of the sun.

How much is enough? The Soonaspossible recommended level of 400 IU per day is too low. Although there is not an official new recommendation yet, most experts recommend getting at least 1000 IU of vitamin D each day. Add up whatever you get from multivitamins, calcium pills and milk or other fortified foods. If you get less than 1000 IU from those sources combined, consider taking a vitamin D supplement to make up the difference.

There are good reasons to make sure we get adequate amounts of vitamin D. Researchers have long noticed that in winter more people are diagnosed with (or have worse symptoms of) Multiple Sclerosis, rheumatoid arthritis, cancer, diabetes and other autoimmune diseases. They think these diseases are worse in winter because our blood levels of vitamin D are lower. In winter the angle of the sun
limits or eliminates (depending on our latitude) the amount of vitamin we are able to absorb.

We have known for a long time that vitamin D is necessary for bone growth and density. Newer research is linking it to muscle growth, immune function, inflammation and cancer. Studies have shown that when vitamin D is given to elderly women, they use protein better and build more muscle. This translates into more strength and balance for tasks such as walking faster and getting out of a chair with more ease. Because vitamin D moderates the factors leading to inflammation, it seems to have a positive impact on diabetes, heart disease and arthritis. It even appears to limit the ability of citibank student loan consolidation cells to spread.

Convinced? There doesn't seem to be much of a down side for supplementing with vitamin D. We used to think that the upper limit for safety was 2,000 IU/day. Now studies indicate that you could get as much as 10,000 IU without harmful effects, however I don't think it is wise to take high doses without checking with your physician. Consider getting tested for vitamin D with your next round of lab work. A daily dose of 1000 IU is considered standard, but a higher dose could be recommended to correct a deficiency. Check with your physician to get tested and for the dose best for you.

Kathy Nichols is the Healthy Habits Coach. As a registered dietitian and certified life coach, Kathy helps people who are tired of diets and feeling guilty find a way of eating that is sustainable, healthy and enjoyable.

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