Here we are again. Another day here in my little corner of cyberspace. Feeling a little more rested today. Didn’t go to sleep till about 5 am, but got to sleep till about 1 because my daughter had a lunch date. The first thing I did after I got up was do a five mile workout. That was a good start to the day . Today’s picture is by their patio outdoors, right outside their kitchen. I was just trying to think what this blouse reminded me of and it just came to me. It looks like a starry sky, don’t you think?
As usual had to pick out a FitBit combo. Decided to go with this kind of muted band and the bright BandCuff. I still recommend these highly. Was just reading today that someone almost lost their FitBit Charge. I gave my other daughter one for her Charge. You have to stretch it more than for the Flex, but we were able to stretch it till it went over and now she doesn’t have to worry about losing it like she almost did before I gave it to her.
So let’s continue on with our vitamin D discussion where we left off yesterday.
Because vitamin D can come from the sun, food, and supplements, the best measure of one’s vitamin D status is blood levels of a form known as 25-hydroxyvitamin D. Levels are described in either nanamoles per liter(nmol/L) or nanograms per milliliter ( ng/nL), where 1 nmol/L =0.4ng/nL.
In general, levels below 30 nmol/L( 12ng/nL) are too low for bone or overall health, and levels above 125 nmol/L (50 ng/L are probably too high. Levels of 50 nmol/L or above(20 ng/L or above) are sufficient for most people.
By these measures, some Americans are deficient in vitamin D , and almost no one has levels that are too high. I was deficient at one time and had to take a large prescription dose for awhile. Now I take 2000 IU as a daily supplement. I will put a link later to this article where you can see a breakdown of vitamin D facts linked to age and race.
GROUPS THAT MAY NOT GET ENOUGH VITAMIN D
1) Breastfed infants, since human milk is a poor source of the nutrient. Breastfed infants should be given a supplement of 400 IU per day.
2) Older adults, since their skin doesn’t make vitamin D when exposed to the sun as efficiently as when they were young, and their kidney’s are less able to convert vitamin D to it’s active form.
3) People with dark skin, because their skin has less ability to produce vitamin D from the sun.
4) People with disorders such as Crohn’s or Celiac Disease who don’t handle fat properly, because vitamin D needs fat to be absorbed.
5) Obese people, because their body fat binds to some vitamin D and prevents it from getting into the blood.
WHAT HAPPENS IF I DON’T GET ENOUGH VITAMIN D?
People can become deficient in vitamin D because they don’t consume enough or absorb enough from food, their exposure to sunlight is limited, or their kidney’s can’t convert it to it’s active form in the body. In children, Vitamin D deficiency, causes rickets where the bone becomes soft and bend. It’s a rare disease but occurs , especially amomg African American infants and children. In adults the deficiency leads to osteomalcia, causing bone pain and muscle weakness.
WHAT ARE SOME EFFECTS OF VITAMIN D ON HEALTH?
Vitamin D is being studied for its possible connection to several diseases, and medical problems, including diabetes, hypertension, and autoimmune conditions such as multiple sclerosis. Two of them discussed are bone disorders and some types of cancer.
As they get older millions of people( mostly women, but men too) develop or at risk of osteoporosis, where the bones become fragile and may fracture if one falls. It is one consequence of not getting enough calcium and Vitamin D over the long term. Supplements of both vitamin d3 at (700-800 IU/ day) and calcium(500-1200 mg/ day) have been shown to reduce the risk of bone loss and fractures in the elderly people aged 62-85 years.(I’m in that category at 64 but I don’t feel elderly. LOL!!!) My doctor took me off my calcium supplements because of some study connected to the heart, but I take a 2000 IU vitamin D supplement. Consult with your health care provider too see what they recommend for you.
Some studies suggest that vitamin D may protect against colon cancer and perhaps even against prostrate and cancers of the breast. But higher levels in the blood have been linked to pancreatic cancer. At this time it’s too early to say whether low vitamin D status increases cancer risk and whether higher levels protect or even increase risk in some people.
CAN VITAMIN D BE HARMFUL?
Yes , when amounts in the blood are too high. Signs of toxicity include nausea, vomiting, poor appetite, constipation, weakness, and weight loss. And by raising levels of calcium, too much vitamin D can cause confusion, disorientation, and problems with heart rhythm. Excess vitamin D can also damage the kidneys.
The upper limit for vitamin D is 1000-1500 IU/day for infants, 2,500 -3,000 IU/ day for children 1-8 years, and 4,000 IU/ day for children 9 yrs and older, adults, and pregnant and lactating teens and women. Vitamin D toxicity almost always occurs from overuse of supplements. Excessive sun exposure doesn’t cause vitamin D poisoning , because the body limits the amount of this vitamin it produces.
ARE THERE ANY INTERACTIONS WITH VITAMIN D I SHOULD KNOW ABOUT?
Like most dietary supplements, vitamin D may interact with other medicines and supplements you may be taking. Here are several examples:
1) Prednisone and other corticosteroid medicines to reduce inflammation, impair how the body handles vitamin D, which leads to lower calcium absorption and loss of bone over time.
2) Both the weight loss drug orlistat( Brand names Xenicil and Alli) and the chloresterol lowering drug chlorestyramine( brand names Questran, LoCholest, and Prevalite) can reduce the absorption of vitamin D and other fat-soluble vitamins(A,E, and K).
3) Both phenobarbital and phenytoin( Brand name Dilantin), used to prevent and control epileptic seizures, increase the breakdown of vitamin D and reduce calcium absorption.
Check with your doctor, pharmacist , or other health care provider about any medicine or supplements you take. They can tell you about any interactions you should be aware of.
VITAMIN D AND HEALTHFUL EATING
According to the federal government’s ” Dietary Guildeline For American’s”, we should get most of our nutrients from food. Foods contain vitamins, minerals, dietary fiber and other valuable substances that benefit health. Dietary supplements may be needed in some situations to to increase the intake of a certain vitamin or mineral.
For more information on Vitamin D , the link to the information I used also has other links to information you might find helpful. http://ods.od.nih.gov/factsheets/VitaminD-Consumer/. I hope you found this discussion on Vitamin D to be both useful,and enlightening. Knowledge is power as they like to say, so arm yourself with all the information you can when it comes to your health. So that ends Carol’s Corner for another day. Stay strong, stay motivated, and get up and move. Till tomorrow, God bless.