As we grow older our risks of osteoporosis and bone fractures increase, but a daily dose of vitamin D may help to reduce these risks. It seems three out of four Americans are not getting enough vitamin D, either through their diets or from the sun, the main source of our vitamin D intake. With more Americans becoming sun-conscious, a daily D vitamin may be necessary, but it needs to exceed 400 International Units per day to be affective.
Vitamin B is crucial to our health. It has been linked to the prevention of heart disease, multiple sclerosis, some forms of cancer, diabetes, preventing or postponing Alzheimer’s and reducing higher risks of osteoporosis and bone fractures. Vitamin D is found in many foods and dairy products, but our main source is through the sun. In fact exposing yourself to 15 minutes of sunlight three times a week could provide adequate vitamin D, but many of us either don’t have the time to sit in the sun or may be afraid of the consequences the sun may cause. Apparently, more and more Americans are growing concerned with sun exposure, and many of us are actually getting less of the vitamin than we did year ago.
For those sun-conscious Americans, a daily oral D vitamin that is at least 400IU a day may be necessary, according to a new study published in the Archives of Internal Medicine by researchers at the University of Colorado and Harvard. The researchers considered the link between bone fractures and vitamin D consumption. The team of researchers used data gathered from 12 randomized controlled trials of oral vitamin D supplementation that accounted for adherence and dosage. The study considered levels of vitamin D in 18,883 people’s blood samples gathered from 1988 to 1994 and compared them with levels of vitamin D in blood samples gathered from people tested from 2001 to 2004.
The researchers found that vitamin D supplements reduced the risk of non-vertebral fractures by 14 percent and reduced hip fractures by 9 percent. Those who took more than 400 IU of vitamin D daily had 20 percent lower risk of bone fracture and an 18 percent lower risk of fracturing their hip.
It is very hard for us to get our recommended daily dose of Vitamin B needed to keep our levels of the vitamin at the recommended 30 to 40 nanograms per milliliter of blood through food alone. Dr. Heike A. Bischoff-Ferrari, with the University of Zurich and a researcher in the study explained that even though people think healthy nutrition is enough to keep their vitamin D at a healthy level, it isn’t. It is very hard to cover with just food sources. She explained that for someone to get their needed intake of Vitamin D through food alone they would need to eat two servings of fatty fish, such as salmon or mackerel every day.
Dr. Bishoff-Ferrari says, “Everyone age 65 and older should take Vitamin D in a dose close to 800 IU per day, best as vitamin D3, and with good adherence.” She also added a daily dose of Vitamin D might be good for younger adults as well. She said, “I think if you are young and want to do something early for your bone health that’s something to think about.” Based on the new research and the verification that higher dosages in Vitamin D may help older adults prevent fractures the researchers call for more researcher evaluating higher dosages of vitamin D and its possible anti-fracture capabilities.
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