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Enjoying The Benefits Of Vitamin D
From helping to maintain healthy bones and teeth to interacting with key enzymes that regulate many activities in the body, vitamin D plays a number of important roles in support- ing good health.
However, research indicates that most people are deficient and even those who take vitamin D in the form of a supplement may not be taking it at the dosage required to get all its benefits.
This is significant, since a vitamin D de- ficiency may increase your risk for several conditions, including heart disease, diabetes, multiple sclerosis, stroke, cancer and even de- pression.
Fortunately, there’s reason to believe that preventing a vitamin D deficiency may be as simple as following three easy steps.
Step 1: Take the Right Dose of Vitamin D
According to Michael A. Smith, M.D., a se- nior health scientist with Life Extension, a well known anti-aging and longevity research orga- nization, most people need between 2,000 and 5,000 IU daily to obtain optimal blood levels (50-80 ng/ml). “If you’re counting on conven- tional multivitamins, you’re probably going to fall way short,” says Dr. Smith.
That’s because most conventional multivita- mins contain somewhere around 400 IU, which is not going to do much to raise your blood lev- els or help you prevent disease. Consequently, a vitamin D supplement becomes necessary.
But even at that, taking the suggested dose may still not be enough for certain people. The Life Extension analysis found that a number of their members fell short even after following their dosing suggestions. This is why step two is very important.
It’s important to note that higher dosages of vitamin D are not appropriate for everyone, es- pecially for individuals with severe kidney dis- ease, sarcoidosis, or high blood calcium levels. It’s essential to check with your doctor first.
Step 2: Take Vitamin D With
Fat and Your Largest Meal
Due to its chemical makeup, vitamin D needs
fat for proper absorption. So when taking it, make sure you do so with a fatty meal.
Also, there are indications that it should be taken with your largest meal of the day. This can make a big difference in how well it’s absorbed.
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Those taking vitamin D as part of a multivitamin may not be taking it at a dosage level high enough to get all the benefits the vitamin has to offer.
A study conducted by the Cleveland Clin- ic Foundation showed that taking vitamin D with the largest meal increased blood levels by 50 percent compared to taking it on an empty stomach or with a light meal.
Step 3: Follow Up With a
Vitamin D Blood Test
The only way to find out if you have a vitamin
D deficiency is to get a 25-hydroxy vitamin D blood test. It measures the active form of D that is actually circulating in your blood.
“Before testing, take your target dose of vita- min D for at least 30 days,” says Dr. Smith, the host of the “Healthy Talk” program on www. RadioMD.com. “This way, it can build up in your system and you’ll get an accurate assess- ment. Also note that it doesn’t matter if you take the test in the morning or evening.”
Smith also pointed out that many insurance companies provide coverage for this test. That being said, if yours doesn’t, you may want to consider paying for it as an investment in your health. It’s affordable, it’s essential and it shouldn’t cost you more than $50.
The Bottom Line
All it takes is three easy steps to maximize your vitamin D levels.
For more information about vitamin D, vis- it www.LEF.org/VitaminD3 or call toll-free at 1-866-491-4992.
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