Are you taking enough vitamin D? Experts say it should be 10 times more

Health

By Marc Lallanilla

Vitamin D – the “sunshine vitamin” that our bodies produce when we are exposed to sunlight – is essential to our health.

It is essential for healthy bones and teeth, regulating inflammation, supporting the immune system and other tasks.

A new report, presented at the American Heart Association Scientific Sessions 2023 conference, suggests that the U.S. recommended dietary intake of vitamin D may be too low to achieve optimal levels for some people, particularly those with heart problems.

So the researchers of Intermountain healtha healthcare network in the western United States, is conducting an ongoing clinical trial to examine this topic.

Their study included 632 participants who had suffered a heart attack or another type of cardiovascular problem. One group of participants received standard care, while the other received vitamin D supplements as needed to achieve 40 nanograms of vitamin D per milliliter (ng/mL).

Their preliminary results showed that most people needed significant levels of vitamin D supplements to reach this level.

In fact, 51% of participants needed 5,000 to 8,000 international units (IU), which is 10 times more (or more) than the current RDA of 600 IU for most people.

And 14.6% of participants needed 10,000 IU or more to achieve optimal vitamin D levels.

Previous studies have linked low vitamin D levels to an increased risk of heart attack or stroke. “However, the reasons for this association are unclear. » Dr. Cheng-Han Chena cardiologist who did not participate in the study, told Medical News Today.

Some experts believe that “vitamin D receptors in cells of the vascular system are involved in inflammation of blood vessels, which in turn could promote heart disease,” Chen added.

If their current study “shows that achieving a vitamin D level of (more than) 40 ng/mL reduces the risk of adverse cardiovascular events, clinicians should be more proactive in testing and treating low levels of the vitamin D,” said the study author. Dr. Heidi Maycardiovascular epidemiologist at Intermountain Health.

“Currently, we are following participants until there are enough (cardiovascular) events that we can compare whether treating low vitamin D reduces cardiovascular outcomes compared to not actively treat low vitamin D levels,” May added.

What is vitamin D?

Vitamin D is an essential vitamin that your body produces when your skin is exposed to ultraviolet rays from the sun. It can also be found in certain foods and supplements.

Research has shown that vitamin D plays an important role in the immune system and may reduce the risk of autoimmune diseases such as diabetes, asthma and rheumatoid arthritis.

It is also essential for bone mineralization, the lifelong process by which minerals, particularly calcium and phosphorus, are added to your bone tissue to help it strengthen and grow.

Current recommendations for vitamin D intake are:

Vitamin D from the sun

Most vitamin D is produced by your body when UV rays reach your skin; The vitamin is then stored in your body’s fat cells.

People at risk for low vitamin D levels – including people with disabilities, infants, the elderly, and anyone living in extreme northern or southern latitudes in winter – are also at risk for loss of bone density and risk increased fractures.

People with darker skin have more melanin, so less UV light is absorbed to create vitamin D, according to UCLA Health. Therefore, they need more sun exposure to produce vitamin D than people with lighter skin.

One study found that in summer, with only 25 percent of the body exposed to sunlight, about eight to 10 minutes of midday sunlight produces the recommended amount of vitamin D.

But in winter, with 10 percent of the body exposed due to cooler temperatures, nearly two hours of midday sun exposure is needed to produce enough vitamin D.

Vitamin D deficiency

Infancy and childhood, when bone growth is rapid, are important ages to get enough vitamin D. Vitamin D deficiency in children can cause rickets, a softening of bone tissue that can lead to bone deformities and joints, including bowed legs.

Some studies suggest a link between low exposure to vitamin D and a higher risk of allergies in children. For example, children who live closer to the equator have lower allergy rates and fewer prescriptions for epinephrine auto-injectors (EpiPens).

However, in most people, short-term vitamin D deficiency is not accompanied by serious symptoms, although chronic deficiencies can cause hypocalcemia (a disease caused by calcium deficiency) or hyperparathyroidism, in which parathyroid glands create hormonal imbalance, according to Medical news today.

These conditions can lead to bone fragility and osteoporosis; bone pain; muscle twitching, weakness and pain; fatigue and joint stiffness.

If vitamin D deficiency persists for long periods of time, it can lead to autoimmune problems; breast, prostate and colon cancer; neurological diseases; infections; and pregnancy complications.

Foods containing vitamin D

You probably get the majority of your vitamin D from sun exposure, but during the winter, some research suggests people may benefit from vitamin D supplements.

There aren’t many foods that contain vitamin D, but those that do include: