Temple Care
 with Barbara Day

Q: Should I take a Vitamin D supplement? 

A: Vitamin D may help to prevent certain cancers like breast, prostate and colon; help to prevent and treat osteoporosis, type 1 & 2 diabetes and possibly multiple sclerosis. The Institute of Medicine’s Dietary Reference Intakes (DRIs) for Vitamin D are 5 mcg (200 IU) for children and adults age 50, 10 mcg (400 IU) from 51 to 70, and 15 mcg (600 IU) for those older than age 70, not more than 50 mcg (2,000 IU) per day. Good sources of vitamin D are salmon (3 ounces -794 IUs), tuna (3 ounces -154 IUs), mackerel (3 ounces – 388 IUs), egg yolks (23 IUs), and fortified vitamin D skim, low-fat or whole milk ( 8 ounces -119 IUs). You can get adequate amounts of Vitamin D from the sun exposure for five to 30 minutes between 10 a.m. and 3 p.m. at least twice a week. Over-the-counter vitamin D supplements with Cholecalciferol found in tablet form, capsules, soft gels or liquids can be used. My GYN recommended a Vitamin D analysis at my last annual visit.

Barbara Day, M.S., R.D., C.N., is a Lifestyle Nutrition & Wellness Specialist and Southeast member. Do you have a question for Barbara? If so, e-mail it to: lgriffin@secc.org.