Vitamin D
supplements are a good idea all year long. If you want healthy bones, you need
vitamin D. Without it, your bones cannot absorb the calcium they need to stay
strong. Other signs of deficiency include fatigue and depressive symptoms.
Because the easiest
and most plentiful source of vitamin D is sunshine, people living in northern
latitudes, including the Pacific Northwest, are at a higher risk for vitamin D
deficiency, particularly in the winter, says Dr. David Buchholz, medical
director for Premera Blue Cross. Breast-fed infants, elderly men, and women are
at the highest risk, he says, because of a tendency to have diets lower in
vitamin D and less sun exposure. Food sources of vitamin D are not abundant in the American diet.
And even if we get
more sunshine, we're advised to wear protective clothing and to slather
ourselves with sunscreen; while this protects us from skin cancer, it also
reduces the effectiveness of vitamin D. So, no matter if the sun is hibernating
for a few months or it's out in full glory, Premera follows the recommendation
of The Endocrine Society, which is that most people should take a daily vitamin
D supplement.
A hot topic in the
news these days is whether we should be tested to find out if we're getting
enough vitamin D. Again, Premera follows the recommendation of The Endocrine
Society that says unless you have certain risk factors, including liver disease,
kidney disease, or an inability to process foods appropriately, testing isn't
needed.
"Getting
tested for vitamin D deficiency throughout the year is not worthwhile because
vitamin D levels in the blood fluctuate," says Dr. Buchholz. "Test
results could make you think you don't need supplementation when you really do.
If you have concerns about whether you're getting enough vitamin D, whether you
should take supplements or get tested, talk to your doctor."
The recommended
vitamin D dose for breast-fed infants is 400 international units (IU) per day,
600 IU per day for people 1–70 years old, and 800 IU a day for those over 70.
If your healthcare provider thinks a supplement is recommended, vitamin D
products are available over the counter without a prescription at most
pharmacies.