vitamin d

Low levels of vitamin D have been linked to many conditions. But a little time in the sun can help you get enough of this essential nutrient. Find out when the sun is right for vitamin D production—and when you might need to supplement your intake.

How much vitamin D should you get every day: 200 units, 600 units or 2000 units? Confused? We're not surprised. New government guidelines have a lot of people scratching their heads.

The Institute of Medicine (an arm of the nonprofit National Academy of Sciences that, among other things, sets governmental nutrient levels) tripled the recommended amount of vitamin D most Americans should get every day to 600 international units (IUs)—that's up from 200 IUs set in 1997.

But many in health care advocate getting even more. Vitamin D (which is found in a few foods like salmon, but is mainly produced by the body through sun exposure) has been proven to help keep bones strong. Recent studies have also found links between low vitamin D levels and a host of other ills, including: certain cancers, heart disease and stroke, diabetes, depression and cognitive decline, and auto-immune disorders.

So, how much vitamin D do we really need? Sometimes it's hard teasing out hard-core science from trends and wishful thinking. Remember the oat-bran craze? And the antioxidant (vitamins C and E) craze? None of these turned out to be the so-called "magic pill" that would keep us healthy. Is vitamin D overrated, or should we really be getting more?

Everwell asked Dr. Melina Jampolis, a physician nutrition specialist, about getting the right amount of vitamins and minerals in general, and vitamin D in particular.

Question: What can the average person do when it comes to recommendations for daily allowances of vitamins and minerals?

Dr. Jampolis: I think the best approach for most is to take a complete daily multivitamin and eat a well balanced diet with plenty of fruits, veggies, low fat dairy and whole grains.

We know that getting nutrients from food is the best—and it is getting easier to do so with vitamin D-fortified foods as well. The multi will ensure that you are getting minimum adequate amounts for disease prevention and the balanced diet will help you attain nutrients including vitamins and minerals, necessary for optimal health.

Q: With respect to vitamin D, did the Institute of Medicine (IOM) go far enough? Does policy lag behind science?

Dr. Jampolis: I was a bit surprised that they was not a bigger change since there is constantly emerging science on the numerous benefits of vitamin D and there appears to be minimal downside to supplementation, which is suggested by the fact that they increased the tolerable upper limit to 4000 IU per day.

The IOM felt that the data on chronic diseases such as cancer, diabetes, and heart disease were not definitive and so they made their recommendations based solely on bone health. This is reasonable but it will take quite a while to do convincing long-term studies looking at the role of vitamin D in these diseases.

So in my opinion, if there is potential benefit, minimal risk, and it is not expensive, I'd rather go a bit higher, especially since we clearly avoid the sun more than we did 50 years ago due to skin concerns (leading to a clear potential drop in naturally-produced vitamin D in most people).

Q: What about people who promote taking megadoses of certain vitamins ? Is that safe? Wise? Helpful?

Dr. Jampolis: Megadosing is not a good idea in most cases. Vitamin E megadoses have actually been found to increase risk of death in some.

Vitamin C does not appear to increase risk of death but excess supplementation may not have any effect at all. It is really safest to get most of these things from foods because they come in packages with numerous other complementary and protective nutrients and it is virtually impossible to take in megadoses from food. It is important to understand that many nutrients work together so taking megadoses could lead to imbalances. This is particularly true with minerals such as calcium, iron and zinc.

To read more on the new government recommendations for vitamin D intake, visit the Institute of Medicine's website.

You probably know that eating a healthier diet can help you lose weight and keep cholesterol in check. But did you know choosing the right foods can also help your skin? Just as calcium is critical in bone health, other nutrients play a crucial role in the health of your skin, hair and nails—and those nutrients may even help you look younger.

Skin cells need certain nutrients to repair and regenerate. This is also true for healthy hair and nails. And that's where the foods you put on your plate come in. Here are nine nutrition secrets that can help you look and feel younger.

Antioxidants including vitamin C, vitamin E and vitamin A are substances that protect against the breaking down of cells in the body, including the skin. The best protection is an array of antioxidants, from brightly colored fruits and vegetables. Add dark green leafy vegetables, broccoli, blueberries, cantaloupe, pink grapefruit, red peppers, carrots, sweet potatoes, squash, plums, prunes, purple grapes, beets and tomatoes to your weekly menu.

Vitamin C is essential for the formation of collagen, the spongy stuff that keeps skin plump and wrinkle-free. You can find vitamin C in citrus fruits, red peppers, dark green leafy vegetables, tomatoes, strawberries and kiwi fruit.

Beta Carotene is critical for skin health, too. In the body, it converts to vitamin A and is involved in the growth and repair of skin cells and may protect against sun damage. Note: Vitamin A supplements in high doses can be toxic so go for carrots, pumpkin, mangos, sweet potatoes and other orange colored foods.

Vitamin E helps protect healthy cells and guards against sun damage, too. Wheat germ, fortified cereals, nuts and seeds have vitamin E. There's even some research that suggests Vitamin E can join forces with Vitamin C for an extra boost of anti-aging skin protection. So how about a glass of orange juice with a handful of almonds for an afternoon snack to nourish your skin?

Healthy fats such as omega-3 fats found in salmon, flaxseed and walnuts and the mono-unsaturated oils found in olive oil, canola oil, avocados and nut butters are heart healthy and help keep skin moisturized from the inside out.

Beauty on the half-shell? Oysters are a great source of the mineral zinc which is involved in wound healing and the formation of new collagen. Rather have sushi? The mineral selenium found in tuna and crab may help delay aging by reducing sun damage and protecting skin's elasticity. Selenium is also found in grass-fed beef and buffalo.

Finally, think about what you drink: Overdoing it at the bar—even the coffee bar—can show on your face. Avoid excess alcohol and caffeine which can dry and dehydrate your skin, robbing the cells of needed water, and causing fine lines to be more visible. And be sure to drink plenty of water throughout the day and eat water-rich foods such as fruits and vegetables. This helps keep your skin hydrated and looking its best.

Looking for the best multivitamin brands? Pharmacist Doug White offers a few tips to guide you through the multiple choices on the vitamin aisle.

Pharmacist Doug White shows you how to get more bone-building calcium into your diet.

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