Vitamin D is a fat-soluble vitamin that has long been known to help the body absorb and retain calcium and phosphorus, both of which are essential for bone formation. In addition, laboratory studies show that vitamin D can slow the growth of cancer cells, help control infections, and reduce inflammation. Many of the body's organs and tissues have vitamin D receptors, suggesting important functions beyond bone health, and scientists are actively investigating other possible functions. The recommended dietary amount of vitamin D provides the daily allowance needed to maintain healthy bones and normal calcium metabolism in healthy people.
While daily intake of up to 800 IU of vitamin D may benefit bone health in some older adults, it is important to be careful with supplements in very high doses. A clinical trial in which women over 70 years of age were given an annual dose of vitamin D of 500,000 IU for five years resulted in a 15% increase in the risk of falling and a 26% higher risk of fracture than women who received placebo. It was speculated that oversaturating the body with a very high dose given infrequently might have promoted lower blood levels of the active form of vitamin D, which might not have occurred with smaller, more frequent doses. More research is needed before we can definitively say that vitamin D protects against influenza and other acute respiratory infections.
Even if Vitamin D has any benefits, don't skip the flu shot. And when it comes to limiting the risk of COVID-19, it's important to practice careful social distancing and hand washing. Keep in mind that because ultraviolet rays can cause skin cancer, it's important to avoid excessive sun exposure and generally don't use tanning beds. Vitamin D toxicity most often occurs from taking supplements.
Low amounts of the vitamin found in food are unlikely to reach a toxic level, and a large amount of sun exposure does not produce toxicity, as excess heat in the skin prevents the formation of D3. It is recommended not to take daily vitamin D supplements containing more than 4,000 IU, unless controlled under the supervision of your doctor. The content of this website is for educational purposes and is not intended to provide personal medical advice. You should seek the advice of your doctor or other qualified healthcare provider if you have any questions about a medical condition. Never ignore professional medical advice or delay in seeking it because of something you have read on this website.
The Nutrition Source does not recommend or endorse any product. Use healthy oils (such as olive and canola oil) for cooking, salad, and table. The more vegetables and the greater the variety, the better. Potatoes and chips don't count.
Eat lots of fruits of all colors Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, sausages, and other processed meats. Eat a variety of whole grains (such as whole grain bread, whole grain pasta, and brown rice). Limit refined grains (such as white rice and white bread). Incorporate physical activity into your daily routine.
Create healthy and balanced meals using this visual guide as a model. Explore the downloadable guide with tips and strategies for healthy eating and living. The USPSTF also reviewed the seven published studies on the effects of vitamin D supplements (two of them also included calcium supplements) on the risk of falls in adults 65 and older who lived in the community who did not have osteoporosis or vitamin D deficiency. In addition, studies have not consistently shown that vitamin D supplementation attenuates the signs and symptoms of active MS or reduces relapse rates.
A recent clinical trial, for example, randomized 78 frail and near-frail adults aged 65 and older to receive 20 mcg (800 IU) of vitamin D3, 10 mcg of 25 (OH), D, or placebo daily for 6 months. Children 1 to 4 years old should receive a daily supplement containing 10 micrograms of vitamin D throughout the year. Vitamin D deficiency can occur due to lack of diet, malabsorption, or metabolic need for higher amounts. This may be due to different study designs, differences in vitamin D absorption rates in different populations, and different doses given to participants.
In adolescents and adults, vitamin D deficiency causes osteomalacia, a disorder that causes bone pain and muscle weakness. The government's advice is that everyone should consider taking a daily vitamin D supplement during the fall and winter. Vitamin D (also known as calciferol) is a fat-soluble vitamin that occurs naturally in some foods, is added to others, and is available as a dietary supplement. In addition, inadequate levels of vitamin D can negatively affect muscle strength and lead to muscle weakness and pain (myopathy).
A large clinical trial called the VITAMIN D and Omega-3 TRIAL (VITAL) followed 25,871 men and women over the age of 50 without any type of cancer at the start of the study who took a supplement of 2000 IU of vitamin D or placebo per day for a median of five years. Beef liver, egg yolks and cheese contain small amounts of vitamin D, mainly in the form of vitamin D3 and its metabolite 25 (OH), D3. Keep in mind that the same process that helps the body synthesize vitamin D can cause DNA damage, sunburn, genetic mutations. While observational studies note a strong connection with lower rates of certain diseases in populations living in sunnier climates or with higher serum levels of vitamin D, clinical trials that supplement vitamin D to affect a particular disease are not yet conclusive. Other studies show that vitamin D supplements don't stop most people with prediabetes from developing diabetes.
You should consider taking a daily supplement that contains 10 micrograms of vitamin D throughout the year.