It's a balancing act when it comes to vitamin D

by Frances Gough MD

7 December 2009

One of the benefits of living in the Puget Sound is that I don’t get too much sun. That said, I’m always careful to wear my sunscreen—even on cloudy days—to help ward off skin cancer.

I’ve often heard, however, that a little sun exposure can be good for you as sun exposure helps your body absorb vitamin D, a vitamin that helps build strong bones and healthy immune systems. Recent research states this isn’t true, however. In fact, the risks of sun exposure are greater than the reward, according to the American Academy of Dermatology (AAD).

According to the AAD, the safest way to get vitamin D may be to eat it. Foods such as fish and dairy are naturally rich in the vitamin. And many other foods such as bread, cereal, and milk, have vitamin D added. Vitamin D supplements are also available, and for babies and children, formula and milk are good sources.

Not everyone is eating or drinking their vitamin D though. A study from the American Academy of Pediatrics (AAP) that was recently reported in The Seattle Times says that children in particular don’t get enough vitamin D. The danger is a recurrence of a once eradicated childhood bone disease called rickets that seems to be resurfacing—especially in children who live in darker climates and in children with darker skin, as more pigment makes it harder for the skin to absorb the vitamin. Adults, especially those living in the Northern Hemisphere, also don’t often get enough vitamin D through their foods.

That said, it’s a balancing act. Too much vitamin D can be just as dangerous as too little. The best thing to do is to talk with your primary care physician (PCP) or your child’s pediatrician to find out the right recommendations for you—and to help you determine whether or not (and how much) to supplement. Vitamin D is fat-soluble and stored in the body, which means you can take too much.

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