What You Need to Know about Vitamin D

What You Need to Know about Vitamin D Kelly Forrest, R. N.

The “Sunshine Hormone” • There are two ways our bodies receive Vitamin D: • We can synthesize it from the sun • We can eat foods that contain Vitamin D • It is classified as a hormone, fat-soluble vitamin and an antioxidant.

What Does Vitamin D Do? • Regulates cell growth • Limits abnormal cell (possibly cancerous) proliferation • Improves muscular strength • Reduces the effects of autoimmune disorders • Promotes healthy BP • Assists in the promotion of bone health • Works in conjunction with hormones to stabilize blood calcium, phosphorus and insulin levels

What do the studies show? Therapeutic Vitamin D Levels have been linked to Chronic Deficiencies have been linked to • Reduced colon cancer risk by up to 60% • Even better blood pressures in people without blood pressure problems • Reduced heart attack risk by up to 50% • Reduced risk of Influenza A by up to 40% • Autism • Post-Partum Depression • Bone disorders (osteoporosis in adults and rickets in children) • Heart attacks • High blood pressure • Multiple Sclerosis • Type I Diabetes

Vitamin D Pathways Source: http: //www. well. ox. ac. uk/aug-10 -vitamin-d-influences-over-200 -genes

Daily Recommended Intake (DRI) 6 months-50 years of age 5 mcg 51 -70 years of age 10 mcg Over 71 years of age 15 mcg (200 IU) (400 IU) (600 IU) It is very difficult to get the DRI from food alone. There is no DRI for breast-fed infants at this time.

Dietary Considerations Food Sources Limitations • Oily fish • We are encouraged to reduce our intake of fish 3 oz. = 5. 7 mcg Vit D due to mercury levels. • Fortified Cereal • We are also encouraged to ¾ cup = 1 mcg Vit D reduce our egg yolk intakes • Egg yolks due to their high fat and 1 yolk = 0. 5 mcg Vit D cholesterol content. • Fortified cow or soy milk • Any liver or kidney disease 1 cup = 2. 5 -2. 9 mcg Vit D will reduce the amount of bioavailable Vitamin D.

Sunshine Limitations Recommendations • No definitive recommendations for daily time exposure have been set, but many doctors recommend 15 minutes of sunlight daily. • Use of sun screen severely limits vitamin D absorption. • Receiving sunlight through a window or tanning bed do not produce the same effect. • Ethnicity and skin pigmentation affect Vitamin D production greatly.

Any precautions with Vitamin D? • Vitamin D is a fat soluble vitamin, so it is possible to reach toxicity • Some effects of toxicity include: nausea, vomiting, decreased appetite, constipation, weakness, abnormal heart rhythm, weight loss, confusion and kidney damage • Due to multiple factors, toxicities are very rare.

Questions for Your Doctor Can I benefit from taking a supplement? What about medication interactions? • Ask your doctor which dose • Check with your doctor or is recommended for you. pharmacist for possible • Dosing recommendations interactions with your vary from 400 – 2000 units current medications and daily (or even up to 50, 000 supplements. units once a week), so it is very important to take the right dose for you. • Also ask your doctor about a plan to recheck your Vitamin D level in the future.

Sources Corwin, E. , Ellsworth-Bowers, E. (2012). Nutrition and the Psychoneuroimmunology of Postpartum Depression. Nutrition Research Reviews. 25(1): 189 -92. Retrieved from pubmed. gov Harvard School of Public Health. (2014). Vitamin D and Health. Retrieved from http: //www. hsph. harvard. edu/nutritionsource/vitamin-d/ Medline Plus. (2012). Vitamin D. Retrieved from http: //www. nlm. nih. gov/medlineplus/druginfo/natural/929. html Office of Dietary Supplements, National Institutes of Health. (2011). Dietary Supplement Fact Sheet: Vitamin D. Retrieved from ods. od. nih. gov Schlenker, E. , Roth, S. (2011). Williams’ Essentials of Nutrition and Diet Therapy, 10 th Ed. St Louis, MO: Elsevier. The Wellcome Trust Centre for Human Genetics. (2014). Retrieved from http: //www. well. ox. ac. uk/aug-10 -vitamin-d-influences-over-200 -genes