How do you test for Vitamin D deficiency? A blood test for 25(OH)D, also called 25hydroxyvitamin D, is the best marker of Vitamin D deficiency. It is thought that levels over 60 ng/ml are essential, although only a level of less than 20 is considered deficient.
"There is no scientifically validated, safe threshold level of UV exposure from the sun that allows for maximal vitamin D synthesis without increasing skin cancer risk." With the conflicting recommendations, what is one to do? With the high rate of deficiency, I am a strong proponent of safe sun exposure: avoiding midday sun, when the UV rays are the strongest, and allowing only a portion of your skin to be exposed. One of the controversies of using sunscreen is that it can cause you to be vitamin D deficient. So while it is important to wear sunscreen forego it for the times recommended above.
Sources of Vitamin D The major sources of vitamin D are found in fatty fish and in fortified foods like milk and cereals. High levels are found in salmon, mackerel and sardines and to a lesser extent in eggs (in the yolk). Here are some examples of Vitamin D levels in food: 1 tablespoon of cod liver oil provides 1360 International Units (IU), 3 ounces of salmon provides 447 IU, a
How much vitamin D should one get in a day? This varies on your age and your current level of Vitamin D deficiency. Those who have 25 (OH) D levels of less than 20 ng/ml usually require 50,000 IU per week until they normalise. Infants 0-1 year of age should get 400 IU per day, those 1-70 years of age 600 IU per day and those over 71 years of age 800 IU per day.
cup of fortified milk 115-124 IU and 1 egg 41 IU. If you cannot get enough vitamin D in your diet or from the sun then you will need to take supplements. Vitamin D3 (cholecalciferol) increases vitamin D levels more effectively than vitamin D2. So always rely on vitamin D3. When taking vitamin D, it is also important to consume at least 1000 mg of calcium per day (for people age 31 to 50 years, or 1200 mg per day for people age 51 and older).
Who to Screen? Unfortunately, the only guidelines for screening for vitamin D deficiency are for those who are at high risk: those with chronic kidney disease, liver disease, malabsorptive disorders like coeliac disease, the elderly, and exclusively breastfed infants. The American Academy of Pediatrics recommends routinely supplementing these infants. You may not know if you are deficient unless you ask to be screened. With such a high instance of deficiency, I wouldn't be surprised
How long after I begin treatment for Vitamin D deficiency should I have my blood retested? Three months.
if the medical community didn't start recommending vitamin D screening universally soon
Dr Rajka Milanovic Galbraith is an American Board certified family physician, a mother of two and a wife who has resided in Doha for the past 6 years. She has over 14 years of clinical experience and is regarded highly by her patients, colleagues and staff. Recently she launched a website: www.expatdoctormom.com, which provides up-to-date information in a wide variety of areas including: healthcare, parenting, travel, and entrepreneurship. Dr Rajka writes a regular column covering subjects from women and family health to parenting issues. If you have questions you wish answered, please write to wtoday@omsqatar. com, subject line ‘Ask the Doc’.
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