How much vitamin D is appropriate?

October 1st, 2010

DEAR DR. GOTT: How much vitamin D should I take? I hear everything from 400 IU to 10,000 IU. I’m currently taking 5,000 IU. Should I take it every other day? I’m a 59-year-old female. Please advise.

DEAR READER: Vitamin D is a fat-soluble vitamin essential for the growth and development of teeth and bones and for the absorption of calcium and phosphorous from the intestines. Without sufficient vitamin D, bones can become thin, brittle and misshapen. It prevents softening of bones in children, a condition known as rickets. When combined with calcium, it helps protect older adults from osteoporosis. As research unfolds and theories are validated, it is thought to be linked to thyroid disorders, hypertension, stroke, diabetes, heart failure, colon, prostate and breast cancer, multiple sclerosis, chronic pain, infection and other disorders.

The average vitamin D intake of American adults is about 230 IU daily. Some researchers are recommending that the dose be increased to between 1,500 and 2,000 IU daily, while others believe 5,000 is appropriate. According to the Office of Dietary Supplements, a division of the National Institutes of Health, people between infancy and 50 should take 200 IU; between 51 and 70, 400 IU; 71 and over, 600 IU. Research remains ongoing, and new studies were to have been completed in May 2010 and reported later this fall that may modify these recommendations.

Vitamin D comes from three sources — supplements, exposure to the sun’s ultraviolet rays that penetrate the skin and foods such as fatty fish, fortified milk products, egg yolks and butter. It is said that 20 minutes in the sun at solar noon provides 200 times more vitamin D than one glass of milk.

To provide related information, I am sending you a copy of my Health Report “Vitamins & Minerals.” Other readers who would like a copy should send a self-addressed stamped No. 10 envelope and a $2 check or money order payable to Newsletter. Mail it to Newsletter, P.O. Box 167, Wickliffe, OH 44092-0167. Be sure to mention the title or print an order form off my website at www.AskDrGottMD.com.