Vitamin D: A Small Dose Can Do Your Body Good

Vitamin D has made a name for itself in the last few years and is getting more attention. Studies have shown a link between vitamin D deficiency to a number of health issues, including certain cancers, high blood pressure, osteoporosis, chronic pain syndrome, fibromyalgia, reduced immune function and rickets in children.

“Certain factors may limit some individuals’ ability to obtain vitamin D through sunshine absorption, including seasonal conditions and use of sunblock,” said Gay Bonilla, RD, CNSD, an advanced practitioner and dietitian at Sharp Grossmont Hospital.

“Individuals with lighter skin are able to absorb vitamin D more easily and quickly through sun exposure compared to darker-skinned individuals. In addition, vitamin D from food or supplements may be difficult to absorb due to malabsorptive conditions, such as Crohn's, celiac disease or gastric bypass.”

Bonilla provides the following tips for receiving the daily requirement of vitamin D:

  • Aim to receive 1000iu/day of vitamin D from a combination of food, sunshine and supplements.
  • Eat foods that contain a natural source of vitamin D, such as eggs (25iu per egg), mackerel (215iu per 3 ounces), wild salmon (990iu per ounce), farmed salmon (220iu per 3 ounces), canned tuna (200iu per 3 ounces) or dairy and soy products fortified with vitamin D (milk has 100 units per 8 ounces).
  • Have your blood level of vitamin D checked by your doctor; this is called 25-hydroxy-vitamin D or 2 (OH) D level and should be between 30-80ng/milliliters. If you are below 30ng/milliliters, discuss replacement therapy with your doctor.
  • Take a vitamin D3 supplement to meet the 1000iu/day goal if your dietary vitamin D and sun exposure is limited. Vitamin D should be taken with a calcium supplement or foods that are high in calcium to improve its absorption. Inadequate vitamin D intake can limit calcium absorption.
  • While sunblock is vital for protection against skin cancer, sunburn and sun damage, allow about 10 minutes of sunshine for those with light skin, or 20 minutes for those with dark skin. As people age, the skin’s ability to make vitamin D starts to decline. “We can get up to 2000iu vitamin D from the sun with most of the conversion being made within the first 15 minutes,” says Bonilla.

For More Information
For more information about nutrition counseling, please call 619-740-4632. For more information about nutrition support services for patients, please call 619-740-4621. For health, wellness and weight management classes, please call 1-800-82-SHARP (1-800-827-4277).

To learn more about Sharp's nutrition services or to find a Sharp-affiliated physician, search for San Diego doctors or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm. To find general information about nutrition, read the Nutrition News archive.