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Asked by Max Kenneally, Albany, New York How much vitamin D is recommended for those over 55? Diet and Fitness Expert Dr. Melina Jampolis Physician Nutrition Specialist HI Max. I'm glad you asked this question, as more and more research is being done lately evaluating the role of vitamin D in health and disease prevention. Vitamin D is a fat-soluble vitamin that occurs naturally in a limited number of foods, so fortified foods including milk, margarines and breakfast cereals and dietary supplements are the major source for most Americans. In addition, vitamin D can be produced by the skin with sunlight exposure, but this ability decreases with age and varies considerably by geography, time of day or year, skin melanin content (darker skin produces less vitamin D) and sunscreen use. Vitamin D is essential for promoting calcium absorption in the gut. When combined with adequate daily intakes of calcium, vitamin D helps build and preserve bone, helps prevent osteoporosis and helps decrease fracture risk. In addition, emerging research shows a possible role for vitamin D in the prevention or treatment of type 1 diabetes, some cancers, and autoimmune diseases including multiple sclerosis. Vitamin D also appears to play a role in healthy immune function and reducing inflammation, a risk factor for numerous diseases including cancer, heart disease and diabetes. A simple blood test is available to determine whether you are deficient in vitamin D, but optimal levels have not yet been established. Groups at risk of vitamin D deficiency include breastfed infants, adults age 50 and older, people with limited sun exposure, people with milk allergy or lactose intolerance, people with fat malabsorption, people with dark skin, and people who are obese. (Because it is fat soluble, larger pools of body fat may act as a reservoir for vitamin D.) If you are or feel that you may be deficient in vitamin D, look for foods or supplements containing the D3 form (cholecalciferol), which is significantly more potent than the D2 form (ergocalciferol). The current Dietary Reference Intakes (DRIs) developed by the Institute of Medicine's Food and Nutrition Board for healthy Americans is available in Table 2 here. If you are deficient in vitamin D or have osteoporosis, you may need higher doses, but talk to your doctor first. The current tolerable upper limit of vitamin D intake is 50 mcg (2,000 IU) per day. Taking too much vitamin D can cause nausea, vomiting, decreased appetite, constipation, weakness, and can raise blood levels of calcium, which can lead to irregular heart rhythms. Previous question: How can someone with arthritis work out?« Back to Diet and Fitness CNN Comment Policy: CNN encourages you to add a comment to this discussion. You may not post any unlawful, threatening, defamatory, obscene, pornographic or other material that would violate the law. All comments should be relevant to the topic and remain respectful of other authors and commenters. You are solely responsible for your own comments, the consequences of posting those comments, and the consequences of any reliance by you on the comments of others. By submitting your comment, you hereby give CNN the right, but not the obligation, to post, air, edit, exhibit, telecast, cablecast, webcast, re-use, publish, reproduce, use, license, print, distribute or otherwise use your comment(s) and accompanying personal identifying and other information you provide via all forms of media now known or hereafter devised, worldwide, in perpetuity. CNN Privacy Statement. The information contained on this page does not and is not intended to convey medical advice. CNN is not responsible for any actions or inaction on your part based on the information that is presented here. Please consult a physician or medical professional for personal medical advice or treatment.
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Vitamin D može smanjiti mogućnost pojave raka dojke Studija naučnika s University of California iz San Diega pokazala je da kod žena sa potvrđenom visokom razinom vitamina D u organizmu, postoji i do 50% manji rizik obolijevanja od raka dojke. Čak je i blago povišena razina vitamina D bila povezana s 10%-tnim smanjenjem rizika za pojavu bolesti, utvrđeno je u istraživanju u kojem je sudjelovalo više od 120000 ispitanica. Vitamin D se u organizmu proizvodi nakon izloženosti sunčevoj svjetlosti, a prisutan je i u ribi, posebno onim vrstama koje obiluju uljem. Viši unos vitamina D se posebno preporučuje starijim osobama. Naučnici upozoravaju kako pretjerana izloženost suncu može imati negativan utjecaj na zdravlje te dodaju kako previsoka razina vitamina D u organizmu može dovesti do opasnog povećanja količine kalcija. Dakle pazite da ne pretjerujete, te održavajte optimalnu razinu vitamina D u organizmu.