Vitamin D is known as the "sunshine vitamin," because our skin manufactures it when we are exposed to the sun. Fatty fish and fortified dairy and soy products are also great sources. Vitamin D protects our bones, keeps our muscles strong, supports heart health, and improves our immune systems.
Until recently, no one gave vitamin D much thought, since we just assumed that we were all getting plenty. However, our sedentary indoor lifestyles have now conspired with our addiction to soda, flavored drinks, and fast food to create a major epidemic of D-deficiency. Making the situation even worse, many of us cover up with sunscreen before we go outside. Don't get me wrong. I don't suggest sunning your bare naked skin. No one wants wrinkles or skin cancer. But we can't ignore the effect this healthy habit has on our ability to make vitamin D.
The good news is that vitamin D levels are easy to test for, and a deficiency is easy to treat. The bad news is that about 60% of American kids have borderline low levels, and 10% are frankly deficient. Amongst adults, about 70% of white people and an astonishing 97% of African Americans have low levels. (The darker your skin, the less efficient your body is at making vitamin D).
People with low vitamin D are more likely to suffer from high blood pressure and heart attacks. Elders with low levels are more prone to muscle weakness and falls. In kids, low levels are associated with a disease called rickets, in which bones become weak and misshapen. And in adults, low levels are associated with weaker, more brittle bones. A recent small study suggests that if you are on a statin drug for cholesterol and have muscle aches, it is possible that a low vitamin D level is contributing to your symptoms.
Most kids and adults need at least 200 IU daily, while those over 50 may need 400- 800 IU. If you are deficient, much higher doses may be needed. As with any supplement, or for that matter, any medical advice, it's important to check with your doctor first.
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