The importance of getting more vitamin D is only starting to be recognized. Preliminary studies show that the “sunshine vitamin” is important for a healthy immune system and may reduce the risk of a variety of chronic diseases ranging from multiple sclerosis to heart disease. Even more compelling studies show that low levels of vitamin D are associated with a higher over all mortality rate from all causes.

Based on these findings, current recommendations for daily intake of vitamin D is 600 IU per day for adults over seventy, 400 IU for those between 51 and 70, and 200 IU for those under fifty. Now, a new study published in the Journal of Nutrition suggests that these quantities of vitamin D may not be enough for most Americans, particularly during the sun deprived winter months. Some people, particularly those living in northern latitudes, may need more vitamin D than they’re currently getting.

During the winter months when there is less direct sunlight and people spend time indoors, the opportunity to get more vitamin D is significantly reduced. The best source of vitamin D is from direct sunlight shining down on bare skin. The skin houses a vitamin D precursor called 7-dehydrocholesterol which reacts with sunlight to form vitamin D which is then processed and used by the body. People who live in northern latitudes and those living in areas with smog or a thick cloud cover need more vitamin D since they are exposed to less direct sunlight, particularly in the winter.

The results of this latest study suggest that people who live in northern areas of the country such as Maine may need up to four times the currently recommended amounts of vitamin D during the winter months. This would mean that younger people under the age of fifty would need 800 IU and those over the age of sixty could need a whopping 2,400 IU each day.

This study further confirms the beliefs of many experts that more people need more vitamin D than they’re getting. Vitamin D deficiency is surprisingly common particularly among the elderly, pregnant women, and children. This is partially due to the fact that people are slathering on sunscreen to reduce their exposure to the sun’s rays and spending more time indoors. The problem is further magnified by the fact that there are few good dietary sources of vitamin D with the exception of fatty fish and vitamin D fortified milk. People with dark skin are at a higher risk of vitamin D deficiency and need more vitamin D than those with fairer skin.

The bottom line? If you live in the northern part of the country or have dark skin, you may need more vitamin D. The drawback is that taking vitamin D supplements at doses higher than 2,000 IU a day increases the risk of vitamin D toxicity. The best solution may be to have your doctor check a vitamin D level and recommend a supplement if your levels are too low.

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