Tea Time: Vitamin D (and sunscreen!)
- Role in the body
- helps absorb calcium
- promote bone growth
- helps regulate the immune system and neuromuscular system
- plays a role in the life cycle of human cells
- Signs/symptoms of deficiency
- Rickets
- Osteomalacia (misshapen bones)
- Associated with breast, colon, prostate cancer, heart disease, depression, weight gain
- Vulnerable populations
- those living in northern lattitudes
- only those south of LA and Columbia, SC can get vit D all year round from the sun
- those with dark skin
- those who wear sunscreen (or don’t go outside)
- those who don’t eat fatty fish
- those with absorption issues (IBD, liver disease, celiac, bariatric surgery patients)
- breastfed babies
- older adults
- those living in northern lattitudes
- Lab values to measure deficiency
- 25(OH)D better measure than 1, 25(OH)2D
- Deficiency likely at <30nmol/L (12ng/mL)
- Some could be at risk at 30-50nmol/L (12-20ng/mL)
- Most will be sufficient at >50nmol/L (20ng/mL)
- RDA
- infants – 400IU
- children and adults – 600IU
- >70yo – 800IU
- Sources
- The sun (our bodies make vit D with sun exposure
- lots of variables affect synthesis
- it can be stored
- Food
- Milk – 100IU/cup
- Yogurt – 80IU/6oz
- Salmon – 450IU/3oz
- Tuna – 155IU/3oz
- Sardines – 23IU/sardine
- Egg – 40IU/egg
- Cod Liver Oil – 1360IU/Tbsp
- Supplements
- D2 or D3
- The sun (our bodies make vit D with sun exposure