| in D has become a fascinating and controversial topic | | | | supplement that provides 400-1000IUs of D3 |
| recently. Vitamin D is a powerful nutrient. And | | | | (cholcalciferol). Men should be cautious with calcium |
| it’s found in many foods. So what makes this | | | | supplementation because of data suggesting that too |
| vitamin so important now? Compelling scientific | | | | much calcium can increase the risk of prostate |
| evidence has shown it can reduce the risk of several | | | | problems. |
| medical conditions including osteoporosis, arthritis, | | | | Be careful. Too much calcium and vitamin D increases |
| (periodontal) gum disease, diabetes, neurological | | | | the risk of kidney stones. Periodic monitoring of vitamin |
| disorders such as multiple sclerosis, muscle disease, | | | | D levels by the physician should be done. |
| immunological disease, and some malignancies. | | | | 3. Eat Vitamin D- containing foods |
| How do you if you’re getting enough vitamin D? | | | | Dairy products such as: |
| Here are some easy tips to follow: | | | | Skim and 1% low-fat milk, 1 cup = 100 IU |
| 1. Enjoy a “safe” amount of sunlight | | | | Fortified yogurt Dannon Light & Fit, 1 cup = 80 IU |
| Now that it’s summer, you can get all the | | | | Grains such as: |
| vitamin D you need…. But watch out! The major | | | | Fortified cereals —Multigrain Cheerios, 1 cup = 40 |
| source of vitamin D is our own bodies which produce | | | | IU |
| vitamin D through exposure to the sunlight. Too much | | | | Post Bran Flakes, 1 cup = 40 IU |
| sun can damage the skin and increase your risk of | | | | Kasha, 1 ¼ cup = 80 IU |
| skin cancer. Talk with your dermatologist about the | | | | Fish: |
| safest way to get some sun. All you need is about 15 | | | | Wild salmon, 3oz = 420 IU |
| minutes, a few times a week (the best times are | | | | Atlantic mackerel, 3oz = 320 IU |
| before 10am and after 2pm). | | | | Sardines, 1 can = 250 IU |
| 2. Use vitamin D supplements | | | | Shrimp, 3 oz = 150 IU |
| Foods are limited in the amount of vitamin D they | | | | And even mushrooms like Shitake Mushrooms, 4 items |
| contain. You should consider supplements, particularly in | | | | = 260 IU |
| the winter months. As always, check with your | | | | 3. Help Granny out |
| physician before beginning vitamin D… or any | | | | Nursing home residents are at highest risk for vitamin |
| supplement for that matter. A good target to shoot for | | | | D deficiency and its attendant problems. They should |
| is about 1,000 International Units (IUs) per day. | | | | have vitamin D levels checked and may require high |
| A good multivitamin that provides at least 400 IUs of | | | | dose therapy with prescription strength vitamin D. |
| vitamin D is a good place to start. Women on calcium | | | | 4. Get your vitamin D level checked when days |
| supplements should take one that also provides | | | | become shorter |
| Vitamin D. Make sure vitamin D3 (cholecalciferol) is in | | | | Since most of our vitamin D is manufactured as a |
| the supplement. Cholecalciferol is the most potent form | | | | result of sunlight exposure, many people become |
| of vitamin D. Two popular brands are: | | | | vitamin D deficient in the winter. You need to have |
| • Citracal Plus D | | | | your vitamin D level looked at by your physician if you |
| • Caltrate 600-D | | | | are not getting outdoors or are not taking |
| If a man requires calcium supplementation- and men | | | | supplementation. |
| do get osteoporosis- they should take a calcium | | | | |