By Michelle Kruse
I can honestly say that I read a new article or study everyday about the benefits of vitamin D and the health risks of low levels of Vitamin D. Today it’s a news release from the Canadian Cancer Society recommending supplementation with at least 1,000 IU Vitamin D for all adults as a preventive measure against all cancers. Yesterday it was high blood pressure in women being linked to insufficient Vitamin D and a couple of days before it was the link between age-related memory loss and low vitamin D levels. Vitamin D is often linked to immune support including protection against colds and flu. Many researchers link low D levels with fibromyalgia, breast cancer risk, and other diseases. Even aches and pains and winter “blahs” can be linked to Vitamin D levels. There are so many reasons to maintain adequate levels of Vitamin D.
Vitamin D is called the sunshine vitamin for a reason. It’s actually a hormone that our bodies produce as a result of sun exposure. In a perfect world, we’d all get 15-20 minutes unprotected sun exposure (bare arms and legs, no sunscreen) daily. During the summer months, this is usually enough to keep our Vitamin D levels in an adequate range. As runners, we spend a lot of time outdoors. During the summer months, we might be getting enough vitamin D. But did you know that during the fall/winter/spring months it is physically impossible to make sufficient vitamin D from sun exposure alone? The angle of the sun makes it physically impossible above around 37 degrees latitude (about Atlanta, GA). Even during the summer, I wear sunscreen which inhibits vitamin D absorption. Those with dark skin, the elderly, even overweight individuals may never be able to make enough Vitamin D from the sun. The cardiologists that I work with have long recommended daily Vitamin D doses of 2,000 IU, especially during the winter months just to keep our levels sufficient. Even if we’re logging long hours outdoors training, we will not make enough vitamin D to keep ourselves healthy from now until late spring 2010. The current RDA for vitamin D is only 400 IU, a number that many health advocacy groups and research bodies are lobbying to raise. Most researchers agree that the RDA should be at least 800 IU with many calling for 1-2,000 IU ranges. Daily intake of 2,000 IU Vitamin D3 should keep your levels adequate all winter long, which may mean less time off and interruptions in winter running!
[I take one CardioDaily everyday for 2,000 IU Vitamin D. I also take supplemental calcium, omega-3 fish oil (great as an anti-inflammatory!) and, as a menstruating woman, I make sure I have sufficient iron in my diet.]
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