Vitamin D and South Asian Ageing

Vitamin D is not a Vitamin, instead it is a Hormone. Vitamin D is essential for the Calcium absorption. It keeps bones strong, protects against diabetes, tuberculosis, cancer, colds, and the flu. Latest studies indicate that a D deficiency doubles the risk of dangerous hypertension during pregnancy. Survival rates for dark skinned people with lower Vitamin D blood levels for breast, colon, prostates, and ovarian cancer are worse than those for Caucasians

South Asians living in United States are often deficient in Vitamin D for following reasons.

1. South Asians (India, Pakistan, Sri Lanka) have darker skin. The Melanin in the skin acts as a sun screen and slows down production of Vitamin D. South Asians need two to six times more ultra violet light than the Caucasians to make same amount of Vitamin D.

2. During winter, in Canada and northern United States, the UV rays from sun at too low an angle to penetrate the atmosphere.

3. Year around, we tend to remain indoors for either air conditioning or central heat.

4. As we age, the efficiency to synthesize Vitamin D absorbed from sun to bio-available Vitamin D3 slows down. Also, we eat less.

How much Vitamin D is needed?

The current recommendation are as follows:

Under Age 50: 200 IU

Ages 50 to 70: 400 IU

Age 70 and over: 600 IU

Unfortunately, these recommendations are not sufficient for South Asians. South Asians living in United States need to intake 50% more than what is stated above. I suggest the following modified requirements:

Under Age 50: 325 IU

Ages 50 to 70: 650 IU

Age 70 and over: 1,000 IU

In large dosages (Over 2,000 IU per day) can lead to kidney stones, kidney failure, bone and muscle mass loss.

Unfortunately, it is just not easy to get over 800 IU from foods and sunlight. One must consider taking Vitamin D supplement after the age of 50, especially over the age of 70.

Sources of Vitamin D

Vitamin D comes from two sources: sunlight and food. Some of the best food sources are liver, egg yolk, and fish

Salmon cooked (3.5 oz): 360 IU

Sardines canned (1.75 oz): 250 Iu

Tuna canned (3 oz): 200 IU

Milk (1cup): 100 IU

Egg (1 whole egg): 20 IU

Cod Liver Oil

Do not take COD liver oil. One Tablespoon of Cod liver oil supplies about 1,400 IU. The problem is that it also contains high levels of Vitamin A, which may cause bone loss among elderly.

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