Better Nutrition February 2020

sunblocks, it isn’t always easy to
maintain optimum levels of vitamin D.
That’s where supplements come in, and
they can make a big difference. Looking
for direct effects of supplementation,
Canadian researchers examined
13 earlier, well-designed studies where
people age 60 or older were given daily
vitamin D and tested for balance and
muscle strength. They concluded that
consistently taking 800 to 1,000 IU (20
to 25 mcg) of vitamin D daily improved
both balance and strength in older
people, which can enrich daily life and
prevent falls.
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How to Understand
Vitamin D Labels
Quantities of vitamin D listed on
labels of foods and supplements
can be confusing because new
units of measurement are being
introduced. Until recently, labels
routinely listed quantities of the
vitamin in international units (IU),
and information online, in books,
and in studies would typically
express vitamin D amounts in IU.
But that’s changing.
According to new FDA labeling
rules for food and supplements,
vitamin D amounts must be
expressed in micrograms (mcg).
Since all product labels can’t
instantly be changed, there is a
transition period during 2020.
During this transition, you may
see vitamin D amounts listed as IU,
mcg, or both, so it can be difficult
to compare products. Here’s how
these measurements translate:
2.5 mcg = 100 IU
5 mcg = 200 IU
10 mcg = 400 IU
15 mcg = 600 IU
20 mcg = 800 IU
25 mcg = 1,000 IU
If you’re mathematically inclined:
1 IU = 0.025 mcg. To convert mcg
to IU, multiply the mcg number
by 40.
16 • FEBRUARY 2020
Should You Take a Vitamin D
Supplement?
There’s a good chance that the answer
is “yes,” but it isn’t a foregone conclusion.
A government survey that tested blood
levels of vitamin D in nearly 5,000
American adults found that about
42 percent had low levels. People who
had darker skin, were obese, had low
“good” HDL cholesterol, didn’t drink
milk (which is fortified with vitamin
D), or were in overall poor health were
more likely to be deficient.
However, this survey may have
underestimated the number of people
who need more vitamin D because
it tested for deficiency levels that are
known to lead to disease—which are
lower than optimum or ideal levels of
the vitamin. For example, a vitamin D
deficiency may lead to osteoporosis,
but a simple shortfall—lower than
optimum vitamin D levels—might
make you more prone to colds or winter
blues, without an obvious connection.
You can track your vitamin D intake
from food with a website and app such
as QSun (qsun.co) and Care Clinic
(careclinic.io). The Recommended
Dietary Allowance (RDA) for vitamin
D is 600 IU (15 mcg) daily for ages
1 through 70 and 800 IU (20 mcg)
after age 70. But many holistic doctors
suggest higher amounts. You can
customize your dosage with supplements,
which come in a range of potencies
up to 10,000 IU (250 mcg).
There are two types of vitamin D
supplements: D3, the naturally occurring
form that your body makes when exposed
to the sun, and D 2
, which occurs in
plants. D 3
is the preferred version as
it’s easier for the body to absorb. Most
vitamin D 3
supplements on the market
are made from lanolin.
Why You Should Get a Vitamin D
Blood Test
General supplement recommendations
can’t account for differences in individual
health states, diet, digestion, and sun
exposure, yet all of these factors can
influence your personal needs. A blood
test to check your vitamin D levels is
the best way to tell if you need more.
Some doctors include vitamin D tests
in routine health checks, and most
insurance plans cover the cost.
A blood level under 20 ng/mL
(nanograms per milliliter) is considered
deficient for bone health. Many experts
consider that 40 to 80 ng/mL is good
for overall health. The Vitamin D Society
(vitamindsociety.org) goes so far as to
say that 100 to 150 ng/mL is an ideal
range for whole-body health.
However, other medical experts
believe vitamin D levels over 150 ng/mL
are dangerous. Although toxicity is rare,
vitamin D can build up in your body
over time. Signs that may be related
to an overload of vitamin D include
high blood levels of calcium, nausea,
constipation, diarrhea, and stomach
pain. If you routinely take vitamin D
supplements, get your blood levels
tested regularly, especially if you are
taking a high-dose formula.
Bluebonnet
Liquid Vitamin D 3
Drops, Natural
Citrus Flavor
Dr. Mercola
Liposomal
Vitamin D 3
5,000 IU
Michael’s
Naturopathic
Programs
Vitamin D 3
with
Vitamin K 2
Photo: adobestock.com