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The Vitamin Alphabet Begins with “D”

It is common knowledge that healthy eating is an important aspect of one’s lifestyle in order to live longer and have an overall better quality of life.  However, many people are unaware of the various components that are needed.  Consuming ample fruits and vegetables is a key part in addition to getting necessary recommended amounts of vitamins and minerals.  This may be confusing to many people but can be done.

Vitamins are needed to maintain normal metabolism, growth, and development.  They are classified as any group of organic compound, other than proteins, carbohydrates, fats, minerals, and organic salts.  Vitamins are broken up into two categories, water-soluble and fat-soluble.  The difference is that the nine water-soluble vitamins (8 B vitamins and vitamin C) are easily dissolved and excreted from the body.  Since they are not stored, it is important to get them daily.  The four fat-soluble vitamins (A, D, E, and K) are absorbed into the body from the intestinal track.  Since they are stored, it is easier for them to build up to toxic levels, so caution is advised.

Sunshine Vitamin

Vitamin D is essential to maintain normal amounts of calcium and phosphorus in blood.  A major function is to facilitate the absorption of calcium, indirectly helping form and maintain strong bones and preventing osteoporosis in the long run.

Vitamin D is a fat-soluble vitamin not naturally found in many foods.  Fish is a great source to obtain the vitamins. Cheese and egg yolks also contain some vitamin D, but in small amounts.  Although it is not naturally found in a plethora of items, many food companies enhance their products with the vitamin.  For example, during the 1930’s the United States was having a problem with a high population getting rickets so they implemented a milk fortification program.  Doing so essentially eliminated the problem.  Since then, some brands of orange juice, cereal, and yogurt have also added the vitamin to their products.

Interestingly enough, vitamin D is also able to be absorbed through the sun’s rays and is a significant source of how people acquire the recommended amount.  Therefore, it has been nicknamed the Sunshine Vitamin.  Ultraviolet B (UVB) rays come through the clouds and are absorbed by the skin and converted into vitamin D.   The suggested amount of sunlight exposure varies slightly from each source; however, it is thought that as little as ten minutes a day is ample to prevent vitamin D deficiencies.  The time of day, amount of cloud coverage, sunscreen, and season can all affect the amount absorbed.  People living above the 42 degree north latitude line, which crosses from Boston to the northern border of California, will not be able to absorb the recommended amount from November until February.  During this time it is important for those individuals to make sure they get the adequate amount from their diets.

How much do I need?

If you take a multivitamin it is most likely you get anywhere from 50 – 1,000 International Units (IU).  The Adequate Intake level established by the U.S. Institute of Medicine of the National Academy of Sciences is 200 IU for those males, females, and pregnant/lactating women under the age of fifty.  Individuals 50-70 years of age are recommended to have 400 IU daily while those over 70 years-old are suggesting having 600 IU per day.  The upper limit for vitamin D in infants under one year is 1,000 IU per day and increases to 2,000 IU per day after turning one year.  This limit is important to follow because when taking doses that high it is possible for hypercalcemia (high blood calcium levels) to occur, along with other toxicities.

As stated previously, the recommended amount is the same for women who are pregnant or lactating.  However, it is important to keep in mind that in breastfeeding, the breast milk is low in vitamin D.  To prevent your child from having a deficiency supplementing may be necessary, starting within the first couple months after birth.  Be sure to consult with your physician to make necessary changes in diet.

What if you do not have enough?

Not obtaining enough vitamin D through diet, supplements, or UVB rays can lead to deficiency diseases.  Skeletal deformities caused by rickets are common in children, while adults suffer from osteomalacia, or weakness in muscles and bones.  Those at risk include the elderly, exclusively breastfed infants, obese individuals, along with people with limited sun exposure.  Being conscious of the amount of vitamin D in the foods you eat, getting enough exposure to sunlight along with considering taking a multivitamin are all key factors in making sure you get the recommended amount of vitamin D.

Thank you to Stephanie Perez, Dietetic Student at Michigan State University for preparing this article on behalf of Reconnect with Food at Inner Door Center.