Higher Vitamin D Levels Cut Risk of Dying By HalfPrint
Research confirms that having a healthy vitamin D blood serum level of 30 ng/mL (nanograms per milliliter—a density measurement) cuts the risk of dying prematurely in half, over a nine-year follow-up, compared to people with lower levels.
The Institute of Medicine (IOM) concluded that too-low levels of vitamin D are hazardous due to increased risk of bone diseases. The results of this new systematic review as published in the American Journal of Public Health go even further in showing a connection between vitamin D and risk of premature death from all causes.
Unfortunately, nearly two-thirds of Americans are estimated to have vitamin D levels lower than 30 ng/mL, according to Dr. Cedric Garland, a professor in the Department of Family and Preventive Medicine at UC San Diego.
Get your doctor to run a blood test for your vitamin D levels. The goal is a vitamin D reading of at least 30 ng/mL. The Vitamin D Council, a nonprofit organization founded by John Cannell, MD, suggests an even higher level of 50 ng/mL as ideal. Keep in mind that getting 1000 IU of vitamin D daily for two to three months will improve levels by about 10 ng/mL.
To maintain and boost your vitamin D:
- Go for a 20-30 minute midday walk in the sun three or more times per week.
- Drink D-fortified milk (a quart contains approximately 400 IU of vitamin D).
- Eat foods that naturally contain vitamin D, like mushrooms and egg yolks (each yolk contains 20 IU of vitamin D).
- Occasionally enjoy low-mercury fatty fish like sardines, trout and wild-caught salmon (five ounces of salmon contain about 400 IU of vitamin D). Avoid fish with high mercury content like king mackerel, swordfish and shark. For an even safer option, look for an ultra-purified omega-3 supplement like Res-Q 1250+ with added vitamin D3.
- Take four to six capsules of Res-Q 1250+ omega-3 with vitamin D3 daily (500 IU of vitamin D in each soft gel capsule).