More Good News About Vitamin D
Getting more than 400 IU of vitamin D — the amount found in most multivitamins — reduces your risk of breaking bones by about 20%, new research has found. Less than 400 IU doesn’t have this same protective effect.
The researchers said that the effects of daily dosages of over 400 IU of vitamin D might be even more profound if they were used consistently, started at an earlier age (average age in this study: 78) and used D3, not D2, a weaker form of vitamin D found in most multivitamins. They recommend at least 400 IU of vitamin D3 a day for anyone age 65 or older. (Arch Intern Med. 2009;169[6]:551-561.)
Meanwhile, researchers at the Mayo Clinic found that higher blood levels of vitamin D meant less need for pain meds for people with all sorts of chronic pain problems. Low D has been tied to bone and muscle pain, and depressed mood. (Pain Med. 2008 Nov;9(8):979-84.)
Vitamin D inadequacy is more common than previously thought, and has been found in people with osteoporosis, fibromyalgia, chronic fatigue syndrome, depression, osteoarthritis, rheumatoid arthritis and multiple sclerosis. The current USRDA for vitamin D is 400 IU. Most experts agree this is too low and some experts believe it is woefully inadequate. Research has shown that supplementing with up to 2,000 IU of Vitamin D a day is safe and very well tolerated.
The Anti-Aging Bottom Line: Don’t let low vitamin D levels negatively affect your health. Suboptimal vitamin D is common, and can cause many health problems. Make sure to get at least 1,000 IU a day. Better still, have your blood serum tested for 25-hydroxyvitamin D. The level should be at least 30 ng/ml to be adequate. You may need to take large amounts of vitamin D initially, under medical supervision, to get your blood levels up. Once you’ve reached a good range, a smaller dose of 1,000 IU a day, may keep you at an optimal level.
