In the recent years there has been a flood of information regarding vitamin D. It is essential for optimal immunity, bone health, functioning of cardiovascular and nervous systems and many other vital functions. Human studies show that higher levels of vitamin D protect against cancer and other age-related ailments. Vitamin D is found in cells throughout the body.
Due to its importance, many doctors are now routinely testing for vitamin D level. The most commonly used test is a 25(OH)D test, also called 25-hydroxyvitamin D. By the standards set by the Vitamin D Council and Endocrine Society, the optimal level of vitamin D is 40 to 80 ng/ml. Blood levels of vitamin D lower than 20 to 30 ng/ml have been associated with falls, fractures, cancer, autoimmune dysfunction, cardiovascular disease and hypertension.
If your levels are below 40 ng/ml consider taking vitamin D3 supplement. Please review the chart below to determine how much supplemental vitamin D3 you need.
When taking quantities of supplemental vitamin D3 of 2,000 IU or higher, it is important to remember that high intake of vitamin D3 requires adequate intake of vitamins A, K and minerals magnesium and zinc.
Current standard recommended dietary intake for vitamin D is between 400 IU and 800 IU. For most people living in the northern hemisphere it is not sufficient to maintain plasma level of 40 ng/ml, especially in the winter months. If you are not vitamin D deficient dietary intake of 600 IU during the summer and 1200 IU during the winter should be sufficient. Try to maintain the balance between supplemental and naturally occurring vitamin D3. The best source of dietary D3 is oily fish. 3.5 oz serving of wild Alaskan salmon contains between 500 to 1000 IU of vitamin D3 depending on the brand and season. Farmed salmon contains only about a third of D3 amount of wild salmon. 3.5 oz serving of farmed salmon contains between 150 to 350 IU of vitamin D3. Mackerel and sardines are also good natural sources of vitamin D3. A cup of fortified milk or orange juice contains about 100 IU of vitamin D, usually in D2 form, which is not as easily absorbed as D3.
Balanced Trio multivitamins include 600 IU of vitamin D3 and complement healthy intake of vitamin D3 from the diet.
If you would like to read more about importance of vitamin D3, there is an interesting article by Marcelle Pick, NP – Is Vitamin D Deficiency Casting A Cloud Over Your Health?
Natalia Lukina
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