Are you getting enough vitamin D?
In recent years a considerable number of studies have been carried out in order to better understand the role that vitamin D plays in our bodies and in disease prevent/intervention. Vitamin D deficiencies, while somewhat uncommon, have been linked to illnesses such as cancer and inexplicable (non-specific) musculoskeletal pain. A large part of the reason for this may be that vitamin D is necessary for your body’s proper utilization of calcium. Vitamin D is also a powerful immune system modulator. Vitamin D deficiency has even been theorized as a possible trigger for fibromyalgia symptoms/flares.
Vitamin D is found both in food (it’s fat-soluble) and created naturally by your body with the help of ultra violet sunlight. Even small doses of sunshine usually provide your body with enough vitamin D, as UV rays spark off the synthesis of vitamin D in your skin. The double-edged sword is that too much sun exposure can potentially lead to trouble as well, such as skin cancer. Always use sunscreen and other protective measures when going out in the sun.
As it’s important for us all to eat a well balanced diet, including one that aims to meet all the daily recommend amounts of vitamins it’s good to know where your extra sources of vitamin D are coming from, especially if you have modified your diet to for Interstitial Cystitis, IBS, or any other medical or personal reason. (Don’t forget to check with your doctor before you start taking any supplements as they may interact with other medications you are on, and/or before changing your diet.)
Some top sources of this important vitamin in micrograms or “mcgs” per 100 grams of food include cod liver oil (210mcg), salmon (8mcg), herring (19mcg), fresh tuna (7.2mcg) and eggs (1.75mcg, which is found in the yolk).
ICers should not have too much trouble getting enough vitamin D. Easy ways to get more from your diet include switching meat with certain types of fish one or more a week, consuming dairy products often (as milk and fortified margarine are both good sources, too), and eating eggs at least once a week. Two things that inhibit the proper absorption of vitamin D are mineral oil (sometimes used as a laxative) and the cholesterol-lowering drug Cholestyramine. The adult vitamin D RDA for both men and women under 50 is 5mcg, and 10mcg for those over 50, though these are usually seen as bare minimums and slightly higher amounts are fine.
Information resources:
Ursell, Amanda BSc. Vitamins & Minerals Handbook. London: Dorling Kindersley Ltd, 2001
Plotnikoff, G. Mayo Clinic Proceedings, December 2003; vol. 78: pp. 1463-1470.
NIH vitamin D information
Oregon State University Micronutrient Information Center