date: 9/19/2007
Surprising benefits of vitamin D
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Vitamin D offers a multitude of unexpected benefits beyond bolstering your bones, studies show. Yet most Americans, particularly older adults, fail to get enough of it.
Some of the most promising recent studies have looked at the link between vitamin D and cancer. Researchers from the Moores Cancer Center at the University of California, San Diego, found that people with high blood levels of vitamin D had half the risk of breast and colon cancer of those with low levels of vitamin D. Two other studies found that the vitamin may reduce the risks of pancreatic and prostate cancer.
Other recent research has linked high intake or blood levels of the vitamin with reduced risks of both types of diabetes and multiple sclerosis, and stronger immunity against respiratory and skin-wound infections. Moreover, having low levels of the vitamin may increase older people's risk of falling, possibly because it strengthens muscles. A low level of D also increases a pregnant woman's chance of having a baby with a low birth weight.
Most people under age 60 or so can get enough vitamin D for the year by being outdoors without sunscreen for several minutes between midmorning and midafternoon three to four times a week during the spring, summer, and fall. Those who are older or heavier, have darker skin, or live in northern climates need somewhat more exposure. If you rarely get out in the sun, try to consume about 1,000 international units (IU) of vitamin D daily from supplements or food. A 3-ounce serving of fatty fish provides between 200 and 350 IU, and a cup of fortified milk, 100 IU.
Some of the most promising recent studies have looked at the link between vitamin D and cancer. Researchers from the Moores Cancer Center at the University of California, San Diego, found that people with high blood levels of vitamin D had half the risk of breast and colon cancer of those with low levels of vitamin D. Two other studies found that the vitamin may reduce the risks of pancreatic and prostate cancer.
Other recent research has linked high intake or blood levels of the vitamin with reduced risks of both types of diabetes and multiple sclerosis, and stronger immunity against respiratory and skin-wound infections. Moreover, having low levels of the vitamin may increase older people's risk of falling, possibly because it strengthens muscles. A low level of D also increases a pregnant woman's chance of having a baby with a low birth weight.
Most people under age 60 or so can get enough vitamin D for the year by being outdoors without sunscreen for several minutes between midmorning and midafternoon three to four times a week during the spring, summer, and fall. Those who are older or heavier, have darker skin, or live in northern climates need somewhat more exposure. If you rarely get out in the sun, try to consume about 1,000 international units (IU) of vitamin D daily from supplements or food. A 3-ounce serving of fatty fish provides between 200 and 350 IU, and a cup of fortified milk, 100 IU.
This article first appeared in the June issue of Consumer Reports on Health.
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