Thursday, December 12, 2013

How much Vitamin D do I really need?

Vitamins like C and E continue to be the darlings of many supplement lovers. But those vitamin superstars are being forced to share their throne with the long neglected vitamin D, which is finally getting the attention it may have always deserved.
As the research into vitamin D is accumulating, do you ever know that activated vitamin D is one of the most potent inhibitors of cancer cell growth?
Furthermore, Vitamin D stimulates your pancreas to make insulin. It regulates your immune system.

How can I get vitamin D?

The best source of vitamin D is sunlight on the skin. The vitamin forms under the skin in reaction to a type of ultraviolet ray called UVB. 

Vitamin D is also found in a small number of foods but it is difficult to obtain enough vitamin D from diet alone. Good sources of vitamin D include oily fish (such as salmon and sardines) and eggs.

Am I at risk of Vitamin D deficiency?
The current advice is that most people should be able to get all the vitamin D they need by getting enough sun and eating a healthy balanced diet. However, the Department of Health says the following people may be at risk of vitamin D deficiency:
  1. all pregnant and breastfeeding women,
  2. all children aged under five years old,
  3. all people aged 65 or over,
  4. people who are not exposed to much sun – for example people who are housebound (confined indoors for long periods) and those who cover up their skin for cultural reasons, and
  5. people who have darker skin, such as people of African, African Caribbean and south Asian origin, because their bodies are less able to produce as much vitamin D.

How much intake is sufficient?

The Institute of Medicine (IOM) released a report on November 30, 2010, recommending vitamin D upper intake levels (UL) of 3,000 IU for those less than nine years old and 4,000 IU for those over nine years old. According to the Institute of Medicine, recommended upper intake levels (ULs) of vitamin D are 1,000 IU for ages 0-6 months, 1,500 IU for ages 7-12 months, 2,500 IU for ages 1-3 years, 3,000 IU for ages 4-8 years, and 4,000 IU for those over age nine. A clinical review has suggested the use of 250 micrograms (10,000 IU) of vitamin D3 daily as the UL, based on the lack of observed toxicity in adult trials.

For more inquiries about vitamin D, please contact +603-79601211 or write to us at

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