Scientists and doctors have long acknowledged the importance of vitamin D in protecting bones but have questioned whether taking supplements of this important vitamin can be helpful. We get Vitamin D from many sources in our diet, including fish, fortified dairy products and cereals, and even sunlight, so do supplements help people?
A new study on vitamin D from Dr. Adrian Martineau at the Queen Mary University of London pooled data from 25 studies to determine the effects of vitamin D supplements on immunity and reducing infections in over 10,000 participants. What the researchers found was that those people who were most vitamin D-deficient received the greatest benefit from vitamin D supplementation—their risk of infection was cut almost in half.
The Vitamin D Study
The researchers looked at 25 studies that surveyed over 10,000 participants. In all the participants, vitamin D supplements reduced the risk of infection by about 10 percent. However, in those with the lowest vitamin D levels—the supplements reduced risk as much as 50 percent.
There are different thoughts on how much vitamin D is necessary for your daily diet. According to Institute of Medicine recommendations, you need about 600 IU of vitamin D, which increases to 800 IU at 70 years or older. Most multivitamins contain about 400 IU of vitamin D. What the study shows is that if you’re already getting the recommended dosage from your diet and sunlight, a supplement may not be that helpful.
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| Vitamin D Benefits |
The Takeaway
Vitamin D keeps your immune system strong. Vitamin D supplements are most helpful for those deficient in the vitamin, either because these people don’t get enough in their diet, can’t absorb enough from sunlight, or a combination of the two. If your blood level of vitamin D is between 20-32 ng/ml, some doctors recommend taking 1000-2000IU of vitamin D daily. If it’s below that level, higher levels of supplements may be needed.
Certain groups of people are more at risk for vitamin D deficiency, including people with digestive disorders like celiac disease, or those who must cover up their skin or get little sun exposure. Pregnant and nursing women are also at increased risk, as are women with osteopenia or osteoporosis, as these women need to increase levels of Vitamin D to maintain their bone health.
Talk to your doctor about getting the right level of Vitamin D in your diet and if a Vitamin D supplement for immunity might be right for you or a member of your family.
