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D is for Diabetes, Deficiency and Vitamin D

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Recent studies by the Loyola University Chicago Marcella Niehoff School of Nursing have found an interesting connection between the Ds of diabetes and deficiency in Vitamin D. The study reported that an adequate intake of vitamin D may prevent or delay the onset of diabetes whilst helping those who are already diagnosed with the disease. It has now been shown that diabetics are generally low in vitamin D and that the deficiency has been associated with hyperglycemia, hypertension and insulin resistance. Vitamin D deficiency has also been linked to many other serious illnesses including rickets and osteoporosis.

Another recent study which corroborates this evidence evaluated 3,000 patients. They found a decreased risk of type 1 diabetes in those who took vitamin D supplements and a significantly lower risk of developing type 2 diabetes.

Good Sources of Vitamin D

Vitamin D is unlike many other vitamins and minerals. It is the only vitamin which does not have to be taken as food. The best natural source of this essential vitamin is through moderate exposure to sunlight, along with eating foods which are high in vitamin D such as oily fish, and taking it in the form of a natural health supplement.

Dr Johanna Parker, one of the authors of the study, suggested that sunlight is the best way to obtain vitamin D. She defines it as exposing the face and arms to the sun without sunscreen for 30 minutes twice a week. In fact 20 minutes of sunlight exposure on a summer’s day can net an impressive 20,000 International Units (IUs) of this essential vitamin compared to 500 IUs found in a daily multivitamin. The current daily recommended requirement of vitamin D is 400IUs but many experts feel this figure needs to be reviewed and raised in the light of new findings.

Diet is another natural source of vitamin D. A 3.5 ounce portion of cooked salmon has 360 IUs, the same sized portion of mackerel has 345 IUs and sardines have 500 IUs. As you can appreciate, it is difficult to obtain sufficient vitamin D from a diet that is not fish-oriented and there are concerns about the amount of unhealthy mercury which might be consumed in the process.

An easy source of vitamin D is found in a tablespoon of cod liver oil which provides a massive 1,360 IUs per serving, although it is not particlurly pleasant to take. Capsules and tablets are easier forms of taking vitamin D as a supplement.

Vitamin D is also known to have many other widespread benefits for our health. The same study showed that those with high levels of vitamin D had a 33% lower risk of developing cardiovascular disease, a 51% lower risk of developing metabolic syndrome and a 55% lower risk of having type 2 diabetes. With so much to gain, and little to lose, vitamin D seems to be the key to a healthier life.