Vitamin Information Center

DEAR DR. DONOHUE: I am a 76-year-old female. Until December 2005, I thought I was in fairly decent health. That’s when I suffered a fractured hip. I didn’t fall, just sort of slipped down. I have recovered and feel great, and I exercise. Last April, my doctor prescribed 50,000 IU vitamin D once a week. I have been taking it ever since. I get lots of sun. I also take 600 mg of calcium with 200 IU vitamin D twice a day. And I take one multivitamin a day, a Centrum Silver. My doctor wants me to consider taking Fosamax. What’s going on? I worry about getting too much vitamin D. How does a person know how much is too much?

— T.W.

Most adults get too little vitamin D. The official recommendation for daily vitamin D intake is 200 IU for those from 19 to 50, 400 IU for those between 51 and 70, and 600 IU for those 71 and older. Many experts believe these recommendations are insufficient and that the daily dose should be 800 IU to 1,000 IU. Vitamin D enhances calcium absorption and plays a critical role, therefore, in keeping bones strong and in preventing fractures. There are hints that vitamin D prevents osteoarthritis, lessens the risk of prostate cancer and helps prevent diabetes and heart disease. Time will tell if all this is true. The stuff about bones is true.

We get vitamin D when sunlight strikes the skin. It turns a substance in the skin known as a “provitamin” into vitamin D. Ten minutes of sunlight on the face and arms, three times a week to daily, is all the sunlight needed for this conversion. Older people’s skin is not so efficient in making the vitamin, and those living in northern latitudes can’t depend on sunlight conversion in the winter months.

From your weekly 50,000 IU tablet, you get about 7,000 IU of the vitamin daily. Centrum Silver has 500 IU. You get another 400 IU with your daily calcium tablets. So your daily intake is around 8,000 IU. Too much vitamin D can be a problem. It can damage the kidneys and can actually draw calcium from the bones. The upper daily limit is set at 10,000 IU. You haven’t crossed the border, but you’re in its neighborhood. The 50,000 IU tablet can correct a vitamin D deficiency in six to eight weeks. I’d say you’ve made that correction. Ask your doctor about stopping this high-dose vitamin therapy. If there is a question about the adequacy of your body store of vitamin D, a blood test can determine if it is too low, too high or just right.

DEAR DR. DONOHUE: Our 21-year-old daughter has been diagnosed with peripheral neuropathy. Her finger turned a shade of blue. She went to the emergency room and got the diagnosis there. What kind of doctor should we consult to determine if this is her condition?

— V.C.

Your family doesn’t have a history of having peripheral neuropathy, right? So let’s remove all the genetic causes of it from consideration.

Twenty-one is young to come down with it. It’s more of an older person’s illness. People with diabetes and a few other diseases also are targets for it, but your daughter is in otherwise good health.

A blue finger isn’t a usual sign. Your daughter should see a neurologist or a vascular specialist to confirm this diagnosis, which appears a bit strange to me.

Readers may write to Dr. Donohue or request an order form of available health newsletters at P.O. Box 536475, Orlando, FL 32853-6475. Readers may also order health newsletters from www.rbmamall.com.

Amongst the thousands of foods available in the supermarket there are 5 foods that help the body defend itself against disease. Whether you eat them as snacks or incorporate them into meals, the nutrients provided in these 5 foods boost health and keep disease at bay.

1. Nuts. Almonds, pecans, cashews, pistachios, Brazil nuts, coconuts, chestnuts, macadamia nuts and hazelnuts are loaded with monounsaturated and polyunsaturated fats which help fight obesity, diabetes and heart disease. Nuts are also a good source of protein, fiber and omega-3 fatty acids as well as antioxidants.

According to Health Castle, researchers have found that regular consumption of nuts lowers the risk of heart disease in both men and women. In 2002, the Physician’s Health Study discovered that the risk of death by cardiac failure was significantly lowered in men who ate nuts at least 2 times a week.

2. Coconut Milk. Asian cultures have been using coconuts to stay healthy for generations. Coconut milk helps promote healthy bones and boosts the body’s immune system. The type of fat found in coconut milk is the same type of fat found in human milk which is why it is doesn’t cause why gain.

In studies conducted in the U.S. there has been very little research that claims coconut milk is effective in treating heart disease although many coconut enthusiasts swear it works.

Scientists would like us to have more knowledge on the health benefits of coconut milk but their efforts have been thwarted by the vegetable oil industry. Either way, whether you are eating fresh coconuts, drinking coconut milk or using coconut oil there are good health benefits to be had in coconut

3. Beef. Beef is full of vitamins. B vitamins, zinc and iron are the 3 most common and coincidentally are also the 3 vitamins most people don’t get enough of. The only problem with beef is that we have gone from eating grass-fed beef to grain-fed beef.

Grass-fed beef is leaner than grain-fed beef and has more CLA (conjugated linoleic acid) which is an anti-cancer fat, as well as omega-3 acids.

Omega-3 fatty acids lower your risk of heart disease and lowers cholesterol. CLAs contain more vitamin A and E which are known to help fight cancer, heart disease, immune diseases and diabetes.

4. Olive Oil. Olive oil is rich in monounsaturated fats, phenols and Vitamin E. All of which are good for you skin, hair, nails, heart and nerves. It is also known to help with inflammation.

The Polyphenols found in olive oil are antioxidants that reduce the risk of cancer. Proof of the magic of olive oil can be found in those living in European parts of the world where consumption of olive oil is high. These are people with less statistics of cancer than Americans.

5. Cinnamon. According to the U.S. Department of Agriculture, cinnamon helps steady blood sugar, blocks cancers cells and is an anti-inflammatory ingredient. Cinnamon also provides the body with manganese, fiber, iron, and calcium.

Cinnamon causes blood to rise from the center of the body and brings it up to the skin. This helps with circulation and blood pressure. Circulation is imperative for keeping oxygen flowing throughout the body.

Recent studies have been conducted on diabetics and the results have shown that cinnamon enhances the effects of insulin. These studies have found that one dose of cinnamon twice a day helps lower blood sugar, cholesterol and fight gum disease.

There you have it, 5 foods to help you stay healthy. Eat well, sleep well and feel well.

By: KrSpies
Published: 04/05/08