Vitamin D A dose of sunshine goes a long way
Calcium and vitamin D: The dynamic duo
Who’s at risk?
• African Americans – melanin reduces the skin’s ability to make vitamin D
• Those with limited exposure to sunlight
• Breastfed infants – mother’s milk does not contain enough vitamin D
• Elderly – less able to convert vitamin D to its active form
• Vegetarians that follow a strict plant-based diet
• People with certain intestinal problems, such as celiac disease
• Obese people – excess fat impedes the circulation of vitamin D
Want to know the score?
The 25-hydroxy vitamin D test measures the level of vitamin D in the body.
Vitamin D Status Deficient Insufficient Sufficient |
Value Less than 20 nanograms/milliliter (ng/mL) 20 to 29 ng/mL 30 ng/mL or more |
The Vitamin D Council recommends a minimum reading of 50 ng/mL
 National Institute of Arthritis & Musculoskeletal & Skin Diseases Several studies suggest that normal levels of vitamin D are required to reduce the risk for many chronic illnesses, such as:
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So many choices
Calcium can also be obtained through supplements, but the trick is to determine which one. There are many choices — carbonate, citrate, lactate, gluconate. Here are some helpful tips.
• Calcium carbonate contains the most calcium per pill (40 percent), but should be taken after meals.
• Calcium citrate contains less calcium per pill (20 percent), but does not need to be taken with food.
• Determine the amount of “elemental calcium” — the amount available for the body to absorb and what’s counted in the recommended daily dose of calcium. If not specified, check the Nutrition Facts label. The amount of elemental calcium will be listed in milligrams (mg) according to “serving size” — generally one or two tablets.
• Gluconate and lactate contain low content of elemental calcium, and would require several tablets to meet the calcium requirement.
• Avoid dolomite, oyster shell and bone meal calcium. They might contain metals and lead.
• Look for USP (United States Pharmacopeia) symbol on the package, which designates standards for quality and purity.
• If the symbol is not listed, you can test the quality of pill by dissolving it in clear vinegar. Stir occasionally. If the pill dissolves within 30 minutes, it will also dissolve in your stomach.
Where’s the calcium? |
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Calcium is found in dairy products including yogurt, cheeses and milk; to reduce fat intake try skim milk or low fat products. |
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Dark, leafy green vegetables such as spinach, kale, collard greens, and broccoli are all good sources of calcium. These foods are great in salads, stir-fries or even on their own.
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Seafood like sardines, pink salmon, ocean perch, blue crab, clams and rainbow trout can be a tasty way to up your intake. |
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A closer look
| Vitamin D deficiency and insufficiency are common in young people. So much so that rickets, or bone weakness, has made a comeback. Rickets is seen more frequently in black children often due to less time playing outdoors and low consumption of dairy products particularly in those who are lactose intolerant. Teens who favor soft drinks and iced teas over fortified milk and cereal are also hard hit. The American Academy of Pediatrics recently revised its guidelines and now recommends a minimum daily intake of 400 IU of vitamin D beginning soon after birth and continuing through adolescence. |
Food does not provide an adequate single source of vitamin D to maintain optimal health. |
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 50 ounces of Swiss cheese |
 5 cups of fortified yogurt |
 10 cups of fortified cereal |
 one 3-ounce serving of sockeye salmon |
 4 glasses of fortified milk |
 17 egg yolks |
Even varying the amounts and types of food would fall short and may be contrary to a healthy eating plan. In addition, these estimates are based on 400 IU (new recommendation is 600 IU). Scientists now recommend that people consume at least 1,000 IU of vitamin D a day, thereby tripling the above amounts. That is why supplements and/or limited time in the sun are recommended to attain a healthy level of vitamin D in the blood. |
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