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Vitamin D is an essential ingredient for health—
not just for bones, as we have long known, but
for immune system and cardiovascular wellness,
and to ward off weight gain, depression and even
some cancers, says Dr. Kylee Stanley, an internist
with Fremont Health in Fremont, Neb.
You're more likely to be deficient in vitamin D
if you don't get enough through your diet or sun
exposure, Dr. Stanley explains. In fact, a 2010
study published in Nutrition Journal suggested
that 42 percent of U.S. adults had low levels of
vitamin D, with the highest rates among African
Americans and Latinos.
A:
Q:
A:
Q:
Can I get more vitamin D by
adjusting what I eat?
Absolutely. Sometimes vegetarians struggle to
get enough vitamin D because natural sources
are contained in animal products. Vitamin D
requires fat to be absorbed, so you'll want at least
10 percent of your calories to come from healthy
fats, such as those in salmon, tuna and fortified
dairy products like yogurt, says Tracy Stark, a
registered dietitian with WellStar Health System
in Marietta, Ga.
A:
Q:
So what do I do next?
Your health care provider can evaluate whether
you have a short-term vitamin D deficiency or a
chronic issue. For most adults, it's safe to take a
daily supplement of 600 to 800 IU (international
units) of vitamin D, but your physician should
make specific recommendations for you. (Those
older than 70 may need more.) You might also be
advised to boost your exposure to the sun.
If you're at greater risk, your physician may
prescribe a higher-dosage vitamin D supplement
until a blood test signals you're back in balance.
Then, you'll likely need to repeat the blood test in
three to six months.
The real truth about
My doctor says I'm low on
vitamin D. What's the big deal?
A:
Q:
How can I get enough vitamin D
from exposure to the sun and still
protect myself from skin cancer?
As in all things, moderation is key. Just 10 to 15
minutes a day in the sun without sunscreen is
enough to get that vitamin D boost, says Stark.
Perhaps you start the morning by walking your
dog without protection, for example, and then
apply sunscreen for the rest of the day.
If you're fair-skinned or have a history of skin
cancer, however, be sure to consult your health
care provider before you forego sunscreen for
any length of time.
vitamin D
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