It has been found that as many as a third of our young adult population may be deficient in vitamin D. In the older population, as many 50 percent of all women are found to be deficient in vitamin D. This could very well be a carry-over or progression from their youth. This would be one of the main factors and cause for the vast amount of osteoporosis found in this demographic population. Deficiencies in vitamin D can cause serious other conditions, such as, high blood pressure (hypertension), heart disease (cardiovascular disease), prostate cancer, ovarian cancer, gum disease (gingivitis), and of course osteoporosis (loss of bone mass). This loss of bone mass, or thinning of the bones is one of the chief reasons for fractures that may or may not be due to falls or accidents. In some individuals this condition can cause recurring fractures for no apparent reason. Vitamin D may also be a factor in osteoarthritis, a condition affecting approximately 23 million Americans. Having your vitamin D checked by your healthcare provider can prove to be an important boon to your good health. If deficiencies are found, he/she can recommend the corrective measures that can be taken. By the same token if too much vitamin is found, those factors need to be addressed as well, as an increased vitamin D can be a precursor to kidney stones.
Vitamin D comes in two forms. Vitamin D2 (Ergocalciferol) and Vitamin D3 (Cholecalciferol). Of the two, vitamin D3 is the more potent of the two, and should be the vitamin of choice when purchased as your vitamin D supplement. It was previously recommended that it be taken in 400 international units (IUs), and taking higher dosages could prove to be toxic. However, research has shown that much higher doses are needed and are safe to take. It is now recommended that 1000 to 2000 IUs would be the dosages of choice for the older individual. Most individuals will not get the required daily dosage from their diets alone and should use a supplement to be certain that they are getting the necessary daily requirements. Taking a supplement should not preclude that you neglect the additional need for a healthy diet that will include the much needed vitamin D. Read in health hints below how you can get the necessary amounts of vitamin D.
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Sunlight is one of the strongest sources of obtaining vitamin D. This depends largely on the area of the country you live. Try to get 15-20 minutes of sun on your arms and face at least 3-4 times a week. Do not use sun block when you first expose yourself. If you remain in the sun, especially in the sun-belt areas, be sure to apply sunscreen SPF 15 or higher regularly.
Eating the proper foods would be your next source for obtaining vitamin D. Foods with high vitamin D concentrations are:
Fish (especially halibut), tuna, eggs, milk, fortified cereals and grains, alfalfa, Business Standard Com Companies cod liver oil, oatmeal, sweet potatoes, sardines, and vegetable oils.
As previously mentioned, most individuals do not get of the daily vitamin D requirements from their diets and should use a good supplement to augment this shortfall. Here when choosing a supplement try to get the vitamin D3.
By following the above regime, you should be able to maintain the proper levels of vitamin D in the body. However, you should discuss this with your healthcare provider to be sure your body is absorbing the vitamin D, and that there are no problems due to mal-absorption.