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
• 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