As winter nears and day light shortens many North Americans may find themselves lacking vitamin D. Although the fat soluble vitamin is found in fish oils and fortified milk, our main source of vitamin D is the sun. In fact, just 20 minutes of sun exposure will produce your daily requirements of the vitamin. The problem is if I were to sit out in the sun for 20 minutes right now, I’d freeze.
A recent study found that people with higher vitamin D levels are less likely to die of colon cancer. Vitamin D is also important for healthy bones and teeth, helping the body to absorb calcium, boosting the immune system, helping to regulate blood sugar levels and helping to prevent high blood pressure. It's quite evident that we need vitamin D, but what are we to do in the sun deficient winter months.
How much vitamin D supplement should you take?
A low vitamin D intake of about 200-400 international units (IU) -- the recommended daily dosage in the United States is enough to help prevent some symptoms of deficiency, such as bone-related problems. But much higher levels may provide benefits for the prevention of cancer and other diseases. However, 200-400 IU may not be enough to help reduce cancer risk.
"We're recommending 1,000 IUs daily because the current evidence suggests this amount will help reduce cancer risk with the least potential for harm," said Heather Logan, director of Cancer Control Policy at the Canadian Cancer Society
Getting that dosage from food would be quite difficult -- to get 1,000 IU from milk, you'd have to drink 10 glasses a day.
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