Department of Food Science and Human Nutrition
Extension
Colorado State University
Fort Collins, CO 80523-1571
Healthy Heart Beats
October-December 2008
Vol 30, Issue 4
Did You Know?....
Q: I have read that vitamin D is important for my heart as well as my bones. What are the current recommendations? Can I get enough just from sunlight-especially in the winter?
A: During the winter months our exposure to sunlight is more limited, which decreases our vitamin D intake naturally from the sun. During the summer months ten to fifteen minutes of unprotected sun exposure is adequate for sufficient vitamin D.
Recent research studies have suggested a possible link to our blood vessels though the underlying mechanism isn't fully understood. [See Nutrition Research and Updates in this issue of Healthy Heart Beats, "Vitamin D Critical to Longevity."] In this study led by Dr. Melamed, the researchers concluded that those in the lowest quartile of vitamin-D levels had a 26% higher risk of all-cause mortality and a similar increased risk of cardiovascular disease (CVD) mortality.
Whether vitamin D supplements are effective isn't yet known, Melamed said. "That's the million-dollar question," she said. "I think people should optimize their diet and sun exposure to get an adequate level of vitamin D without taking supplements," Melamed said. "It may be a good idea for people who are at risk for vitamin D deficiency, including African-Americans and people who don't spend a lot of time in the sun, to get their vitamin D levels checked by their doctor."
Vitamin D has been promoted as essential for bone health to help us avoid the risk of osteoporosis and fractures. New studies are showing that vitamin D is critical to risk factors for heart disease including hyper-tension, diabetes, obesity and high triglycerides. It may also be linked to the risk for autoimmune diseases, certain cancers, infections, depression, and mortality. Though more studies are needed to determine the extent of vitamin D's health benefits, the latest evidence strongly suggests getting adequate vitamin D. Current recommendations for vitamin D up to age 50 are 200 IU, 400 IU between the ages of 51 and 70, and 600 IU after age 70. These amounts are based on the need for vitamin D to prevent bone disease. Some experts now suggest optimal intakes should be higher, with at least 800 to 1,000 IU recommended for healthy adults.
Supplements can help you meet the recommended level of vitamin D of 800 to 1000 IU if the sun is not a reliable source, your diet is lacking, or your physician makes the recommendation. Be particularly vigilant of your intake if you're over the age of 50. Keep in mind the recommended daily intake according to your age and avoid taking more than 2000 IU as excess amounts of this fat soluble vitamin may be toxic. "It's tempting to think that an essential nutrient is safe at any level-that if some is good, more is better-but that isn't always true," said Dr. Paul M. Coates, director of the NIH Office of Dietary Supplements. "There are potential harms associated with high levels of many nutrients." When supplements are taken, total the amount of vitamin D from all supplement sources.
The American Heart Association recommends healthy people get adequate vitamin D by eating a variety of foods in moderation rather than by taking supplements. Certainly, supplements aren't a substitute for consuming a balanced diet and shouldn't be the first line of defense. Salmon and tuna are good natural sources. Check the labels of milk, cheese, yogurt, orange juice, and breakfast cereal for added vitamin D. Take a self-inventory of your own diet, and make the best choices to ensure you are getting adequate vitamin D for strong bones and a strong heart. For more information, see the Office of Dietary Supplements Fact Sheet: http://ods.od.nih.gov/factsheets/vitamind.asp.
Source: American Journal of Clinical Nutrition, 2008, 87(2):323-331. (February); http://enews.tufts.edu/stories/101399BlueberriesMayImproveMemory.htm.
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Updated Monday, August 29, 2011
