Vitamin D: Important at every age of life

Vitamin D has been recognized for a long time as being very important, along with calcium, for healthy bones. Known as the "sunshine vitamin," it is made in the body after sunlight, or ultraviolet light, hits the skin. Vitamin D helps with calcium absorption. Only 10-15 percent of the calcium taken into our bodies is absorbed without Vitamin D.

Milk has long been fortified with Vitamin D and the deficiency disease, rickets, has largely been eliminated--until recently. Rickets is a childhood disease characterized by soft bones prone to fracture and deformity. Cases are on the rise. Furthermore, other diseases and conditions characterized by an inadequate intake of Vitamin D are on the rise in all age groups and all geographic regions of the country.

Several factors may contribute to our coming up short on Vitamin D. Many of us are not consuming as much Vitamin D-fortified milk as a generation ago. Instead people are drinking more soft drinks and other non-dairy products.

In an effort to avoid skin cancer, we are following recommendations to limit exposure to sun. Wearing sunscreen outside for an extended period of time limits our ability to produce Vitamin D.

We also spend a lot more "screen-time" sitting at computers, playing video games, or watching television than we do participating in outdoor activities.

Vitamin D is important for people of all ages. It is essential in order for the immune system to work well. When a pregnant woman is short on Vitamin D, it puts her child at risk for more than rickets. A child born with low stores of Vitamin D may be at risk later for type 1 diabetes and asthma.

People with adequate amounts of Vitamin D may experience fewer immune related diseases such as multiple sclerosis, rheumatoid arthritis and even periodontal gum disease. Recent findings show that adequate amounts of Vitamin D can reduce the risk for breast and colorectal cancers and heart disease.

Vitamin D is stored in the fat cells of the body. It may not absorb as easily into the blood stream of overweight people, possibly contributing to Vitamin D deficiency-related diseases.

Many older adults who have insufficient intake of Vitamin D may have decreased muscle strength, resulting in falls and fractures. Vitamin D is not as readily absorbed in the body as adults age, which can lead to a deficiency. Older adults may need to take Vitamin D supplements, but discuss your situation with your doctor.

Food sources of Vitamin D, in addition to milk, include cheese, eggs, some fish (sardines and salmon), breakfast cereals, and margarine.

Studies show that too much Vitamin D may also be harmful. Excessive amounts may contribute to calcification and limited flexibility of the blood vessels in the older adult brain. As in most things, moderation is best.

Editor's Note: Ann Ludlum is a K-State Research and Extension family and consumer sciences and 4-H extension agent assigned to Bourbon County. She may be reached at (620) 223-3720.