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November 17, 2011
In Today's Issue
- 1 Quick Technique To Burn More Fat
- Some People May Need More Vitamin D, Are You One Of Them..?
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Some People May Need More Vitamin D, Are You One Of Them..?
Dear Reader,
We've been hearing for ages that our vitamin D levels are not what they should be. Now experts have found that those with fair skin may actually need to take supplements of this essential nutrient in order to be sure they get enough.
While the fair skinned may not technically be deficient, they are likely to have lower levels of vitamin D, produced primarily when from exposure to the sun, than members of the white population who have darker skin tones.
Even if you've had lots of sun exposure, it's likely that some fair skinned people just can't make enough vitamin D according to a Cancer Research UK funded study.
Led by Professor Julia Newton-Bishop and a team from the University of Leeds, the work examined the blood levels of vitamin D for 1,200 subjects, finding that 730 had "lower than optimal" levels. Many of these subjects had pale or freckled skin.
Optimum levels of vitamin D in the blood, according to the work, are 60nmol/L at a minimum. There is research that finds a level under this has been linked to a higher risk of heart disease and poorer outcomes with breast cancer.
Experts believe that from 80-90% of the vitamin D our bodies get comes from the sun. How much sun you need varies depending on your age, skin type, the season of the year and time of day, among other things. Fascinating that just 6 days of casual sun exposure can make up for 48 days of no time at all in the sun.
Unfortunately, those with fair skin don't seem to be able to get enough of this necessary vitamin from either diet or sunlight. This may be because if you burn easily you're more likely to avoid the sun, or cover up when outside. But it also may be that these individuals are naturally less able to make and process vitamin D, no matter how long they sit in the sun.
Since those with fair skin are also known to be at higher risk for skin cancer, and making a smart decision to limit (or avoid) the sun, they face a challenge when it comes to getting enough of this vitamin.
Continues below...
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Some People May Need More Vitamin D, Are You One Of Them..? Continued...
If you're fair skinned and worried about vitamin D, talk with your doctor. There
are blood tests that can tell you where you stand, and your healthcare team is
in the best position to know if a supplement would be good for you. In most cases,
taking 10 micrograms of vitamin D a day is considered safe and free of side effects.
Your doctor will tell you that vitamin D is vital for healthy teeth and bones,
not enough can make bones thin, misshapen or brittle, trouble for both children
and adults. A level under 25nmol/L in a blood sample signals deficiency and is
associated with poor bone health.
Most of us, fortunately, get the vitamin D we need from 10 to 15 minutes a day
in the sun, and regular intake of fortified foods or oily fish in our diet.
Without the sun as a source of vitamin D, the fair skinned among us may need
to resort to supplements to be sure they get enough of this essential nutrient.
Those with dark skin (African, Caribbean and South Asian), the elderly, young
children, pregnant women or breastfeeding mothers and of course those who cover
up or avoid sun exposure are most at risk for deficiency. Pale skinned people
may soon be added to this list.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.bbc.co.uk/news/health-15151930
Medline Plus info on vitamin D:
http://www.nlm.nih.gov/medlineplus/druginfo/natural/929.html
National Institutes of Health vitamin D fact sheet:
http://ods.od.nih.gov/factsheets/vitamind
WebMD info on vitamin D deficiency:
http://www.webmd.com/diet/vitamin-d-deficiency
Original paper on research, J. Newton-Bishop, published online August 19, 2011:
http://www.springerlink.com/content/1wk20553284hx713/fulltext.pdf
Paper in Cancer Causes and Control, vol 22, no 10:
http://www.springerlink.com/content/1wk20553284hx713/
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