If there was ever such a thing as a “popular” vitamin, then vitamin D surely qualifies. After a flurry of scientific studies showed a link between vitamin D deficiency and increased risk of several chronic diseases, it captured widespread interest. Here are the basics to know about this compelling nutrient.

What does D do in the body?

Vitamin D helps maintain blood levels of calcium, so it increases bone strength, in turn also helping to prevent falls in seniors. But vitamin D is more than just calcium’s sidekick.

Intervention studies have shown that supplementing with vitamin D may provide modest benefits in helping combat depression, reduce high blood pressure—and, if you have diabetes—balance blood sugar. Population studies have uncovered a link between a lack of this vitamin and increased risk of cancer, heart disease, Parkinson’s, osteoarthritis and multiple sclerosis.

What about D-ficiency?

In theUnited States, the late winter average vitamin D is only about 15-18 ng/ml, which is considered a very serious deficiency state (optimally you want at least 50ng/ml). Meanwhile, it’s thought that over 95 percent ofU.S.senior citizens may be deficient, along with 85 percent of the American public. If you have dark skin, you’re at even higher risk for Vitamin D deficiency here in upstate NY.

How much D do I need?

TheInstituteofMedicineof the National Academies recently tripled the recommended daily vitamin D intake from 200 IU to 600 IU for all people between 1 and 70. While that may seem like a big increase, many experts feel this is still woefully inadequate recommending 1000-5,000 IU daily.

What’s the best source? Exposing your skin to sunlight is the best way to get vitamin D.
Sun exposure (without sunscreen) of about 15 minutes a day, with at least 40 percent of your skin exposed, is a general guide of how much you need.

So how do you know if you’re getting the right amount of Vitamin D? Really there’s only one way to know – getting your blood levels tested. Over the past few weeks I’ve seen an increase in people coming with signs of Vitamin D deficiency (fatigue, migraines, systemic muscular pain and cramping, ect), and sure enough when the blood tests came back these people were Vitamin D deficient.

As us Ithacans know, this isn’t an option for a lot of us over the winter, so a high quality vitamin D supplement is necessary for most of us, and at the meager cost, it’s among the best bang for your health care buck.