Vitamin D

searchers believe the antiinflammatory properties of Vitamin D may help combat the inflammation that triggers migraines and headaches.

Clearly there are benefits to Vitamin D but most of us don’t get what we need. Sunlight alone is not going to give you the levels that you need. Recent research indicates that 42 percent of us are Vitamin D deficient.

One reason is that there are few foods that naturally produce or include Vitamin D … which is why most of us get the vitamin as an additive in dairy products, cereals and/or orange juice. Food sources where it is naturally occurring include: fatty fish, like tuna, mackerel, and salmon; beef liver; cheese; and egg yolks. It is unfortunate that we are often discouraged from eating some of these because of higher cholesterol.

Another factor is that most of us have lifestyles that keep us indoors. Too much time indoors and living in areas that limit sunlight (e.g., areas with high pollution and tall buildings that block the sun) are also risk factors. Using too much sunscreen can also limit the skin’s ability to produce Vitamin D.

Do you wonder if you might have a Vitamin D deficiency? There are some symptoms that might be an indication:

• A general sense of not feeling well, feeling tired, feeling achy.

• Severe bone or muscle pain or weakness that may cause difficulty climbing stairs or getting up from the floor or a low chair, or cause you to walk with a waddling gait.

• Stress fractures, especially in your legs, pelvis, and hips.

Many physicians will check Vitamin D levels as part of routine blood work. If you haven’t had it checked recently and experience any of these symptoms, you may want to request a blood test from your physician.

If you are diagnosed with a Vitamin D deficiency, your doctor will likely recommend you take daily vitamin D supplements. If you have a severe deficiency, your physician may instead recommend high-dose Vitamin D tablets or liquids.

While it is clear that most of us would benefit from more Vitamin D, there seems to be some debate as to what is the right daily dose. The Institute of Medicine (IOM) currently recommends men and women get 600 IU (15 mcg) of Vitamin D a day, but recent research suggests those guidelines are way too low. The IOM currently lists 4,000 IU a day as the highest amount of Vitamin D you could take and still be safe; others however suggest that we might need more like 7,000 to truly reap the vitamin’s biggest benefits. The first step, however, is getting a blood test and talking with your physician to determine the appropriate dosage in response.

Promoting Senior Wellness is provided by The Hickman, a Quakeraffiliated licensed personal care home in West Chester. This column was written by Pamela Leland, PhD, Executive Director.