You May Need More Vitamin D

The US and Canadian governments ask for dietary recommendations from The Institute of Medicine (IOM), one being the “Recommended Dietary Allowance (RDA).  The RDA is generally regarded as a good scale for how much of various nutrients an individual should consume in order to maintain good health.

For vitamin D, the RDA is 600 IU per day in order to benefit bone health and prevent disease and injury.  The IOM developed this after a review of multiple studies.  However, researchers at UC San Diego and Creighton University are challenging this recommendation.  They say due to a statistical error, that the recommendation should be much higher – as much as 10 times higher than the current RDA of 600 IU.

Dr. Cedric F. Garland, Dr.P.H., adjunct professor at UC San Diego’s Department of Family Medicine and Public Health states: “Calculations by us and other researchers have shown that these doses are only about one-tenth those needed to cut incidence of diseases related to Vitamin D deficiency.”

Robert Heaney, M.D., of Creighton University, calls for the RDA to be raised to “approximately 7,000 IU/day from all sources.”

“This intake is well below the upper level intake specified by IOM as safe for teens and adults, 10,000 IU/day,” Garland said.

According to the Mayo Clinic, Vitamin D affects the body in numerous ways.  These include: kidney disease, osteomalacia (bone softening in adults), psoriasis, rickets (bone weakening in children), thyroid issues, dental cavities, muscle pain and weakness, and osteoporosis just to name a few.

Common foods that provide vitamin D include:

  • Fatty fish (like tuna, mackerel and salmon)
  • Beef liver
  • Cheese
  • Egg yolks
  • Some fortified foods such as dairy products, orange juice, soy milk, and cereals.

Since these foods are also excellent sources of other nutrients, having them as a part of a healthy, varied diet can provide multiple health benefits.

If you are unsure about your vitamin D levels, your doctor of chiropractic can help you evaluate your regular diet for foods that provide this important nutrient.  A simple blood test can also show if your body is maintaining proper levels.  Strong bones and proper alignment of those bones work hand in hand for optimum health and wellness.  Talk to your doctor of chiropractic about a healthy diet with a variety of foods for your family.


Sources: Top Foods for Calcium and Vitamin D by WedMB

Scientists confirm Institute of Medicine recommendation for Vitamin D intake was miscalculated by

A Statistical Error in the Estimation of the Recommended Dietary Allowance for Vitamin D