Nutrition Mayo Clinic Radio

Will come back to make clinic radio i'm going to send cattle and i mean ?4.21 - 8.16 so a vitamin d in what's found in a lot of fluids including fish eggs for five milk carton liver ?8.16 - 14.04 well the cern they'll also and to the ?14.04 - 16.65 god is daily production about them and he and his little this ten minutes of exposure a day is thought to help prevent deficient ?16.65 - 23.98 well what's this major at role well the major role of vitamin d is to maintain normal blood levels of calcium and phosphorus vitamin d helps the body absorb ?23.98 - 32.96 for some which forms and maintain strong bones by them and he may also protecting gains asked to process high blood pressure cancer and other diseases ?32.96 - 41.51 so we talked about have the sun can help you keep your vitamin d goal ng ?41.51 - 46.01 but for those of us living in the northern hemisphere during these great winter days we kind of have to ask the big question what's the best way to make sure we're getting enough fight ?46.01 - 54.38 and he here to talk about vitamin d recommendations along with other nutritional advice is made a playing specialists in internal and preventative medicine i've got to donald hands rude will come back to the program ?54.38 - 65.58 hands rude happy to be here thank you so what's actually change ?65.58 - 70.03 teacher god in vitamin d recommendations had they've been ?70.03 - 73.65 did they they've changed over the years and it's interesting there are a couple sets of recommendations out there the most solid recommendations or from the institute mess and and formed the a recommended diet ?73.65 - 85.1 allowance and those are relatively modest four hundred units today for children's six center for young adults eight hundred units of day for older adults the problem is if you to look at levels ?85.1 - 97.74 one of the population about twenty to fifty percent of people and various studies ?97.74 - 102.14 have low vitamin d values depending on how you define low that's a lot that it is a lot ?102.14 - 107.74 the recommendations the was set just for bone health using very very ?107.74 - 112.92 in search of interpretation of the data as you mentioned earlier ?112.92 - 116.37 as a lot of other evidence that's less solid for cancer prevention for other ?116.37 - 123.54 diseases such as even heart disease insulin sensitivity type one diabetes ?123.54 - 127.33 so the and endocrine in society actually recommends one thousandth five hundred too ?127.33 - 133.34 a thousand unit today of vitamin d well which almost require supplementation so there's a wide variability i recommend people should at least get the are and this is one of the few ?133.34 - 144.33 supplements that i have a little threshold for recommending supplementation ?144.33 - 147.88 so when you mention the recommended daily amount and you mention the units what does that physically mean when somebody thinking is this meeting enough about and indeed yeah there are ?147.88 - 158.1 our food sources but they're not very good source is bit is why we add vitamin d day error toolkits fortified but ?158.1 - 167.36 over all our diet doesn't supply light you mentioned in the north we have glow or vitamin d valleys there's less than people who have dark skinned for example also absorb last summer ?167.36 - 178.8 site less vitamin d from the sun people who are heavy absorb last vitamin d so there are multiple things that can put people at risk for lower vitamin d ?178.8 - 187.12 the recommendations you gave us presumably or for adults is at different for in france and ?187.12 - 192.44 over yet children's a little bit lower four hundred unions today adults a little bit more but again there's a big difference between and can society guidelines other recommendations and the our genes ?192.44 - 202.5 so being a new parent myself the last thing i let my children to get is vitamin d deficiency is ?202.5 - 208.58 thought about fortified milk is there a certain amount of milk for example a young child should be drinking on a daily ?208.58 - 214.28 but you know just enough i don't think i have to measured anything with just to make sure that they have inadequate supply around and they should do ?214.28 - 221.77 and you mentioned supplementation so how do we go all about ?221.77 - 225.92 getting our daily allow us if you really want to be scientific about it you can measure your vitamin d value ?225.92 - 231.08 you that costs they are them to one hundred and fifty to three dollars and vitamin d three is very ?231.08 - 237.46 there's also a larger safety factor then we used to think so a thousand units a day of vitamin d three is safe for ?237.46 - 246.49 almost any one and is a reasonable amount to supplement ?246.49 - 250.14 and dimension son exposure so for example in the winter all of us are cocooned away but in the summer we're all out in our shorts ?250.14 - 257.53 is that tend to make up for the deficiency that we have in the winter ?257.53 - 261.31 higher values of vitamin d in the blood or reported ?261.31 - 265.06 the summertime so yes now that's a balancing act as we all know because increased time in the sun leads to an increased risk of skin cancer ?265.06 - 272.65 so you listen to some of our colleagues and dermatology you never go out and this ?272.65 - 276.51 and that's probably good device but i tell my patients if you are going to be out and this and long enough to get pinker were and then it's time to put the and walk on her sunscreen what about ?276.51 - 285.31 the other vitamin so that we make commonly have deficiencies for ?285.31 - 291.95 in terms of vitamins and minerals iron is as strong one for young women menstruating women and for older people vitamin d twelve ?291.95 - 300.01.