A recent study shows that, in people with low levels of vitamin D, taking supplements more than halved the

risk of dying of any cause compared to someone who remained decient.

Getting enough?
SUN

IN MINUTES
How it works 1
The sun is the principal source of vitamin D

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Five minutes of daily sun exposure will help produce the level of vitamin D that your body needs.

MILK LAIT

The Study...
Done by University of Kansas researchers

2
SKIN
The suns energy is used by the skin to produce cholecalciferol, a form of vitamin D known as D3.

5
FOOD
Vitamin D is found naturally in oily sh such as salmon, tuna and sardines. It is also added to milk, soy beverages and margarine.

3
LIVER

The Results...
70% were of the patients were under 30 nanograms of vitamin D per milliliter (the level many experts consider su cient for good health), and they were at signicantly higher risk for a variety of heart diseases.

Once vitamin D is produced in the skin or consumed in food, it requires chemical conversion in the liver and kidney to form 1,25 dihydroxyvitamin D, the physiologically active form of vitamin D. Recommended intakes from Health Canada: Age Daily amount (Intl. Units)

How to get it?

Selected food sources of vitamin D, in IUs Cod liver oil, 1 Tbsp 1,360 Salmon, 3 ounces Mackerel, 3 ounces Tuna sh, 3 ounces Sardines, 1 ounces Milk, 1 cup Margarine, 1 Tbsp 1 Egg Liver, beef, 3 ounces 360 345 200 250 98 60 20 15

How much?

People with decient levels of vitamin D were...

More than twice as likely to have diabetes 40% more likely to have high blood pressure

0-12 months 400 IUs 1-70 70+ 600 IUs 800 IUs

KIDNEYS

Vitamin D is absorbed by the kidneys, maintaining calcium balance in the body.

30% more likely to su er from cardiomyopathy a diseased heart muscle as people without D deciency.

Vitamin D is a nutrient that helps the body use calcium and phosphorous to build and maintain strong bones and teeth. Too little vitamin D can cause calcium and phosphorus levels in the blood to decrease, leading to calcium being pulled out of the bones to help maintain stable blood levels. We should get about 90% of our Vitamin D from the sun and only about 10% from our food. In the northern U.S. and throughout Canada, the sun isnt strong enough during the winter months to make su cient vitamin D, even if the weather was warm enough to expose the skin for a long time. Adults should consider getting their vitamin D levels checked through a simple blood test and take vitamin D supplements if needed.

What is Vitamin D

Benets of Vitamin D
Heart disease: May decrease risk of heart attacks and stroke. Cancer: May reduce risk of some forms of cancer including prostate, pancreatic, colorectal, and breast cancer. Bones: Aids in growth of strong bones, which protects against osteoporosis in old age. Multiple sclerosis: Low levels of vitamin D may present a higher risk of multiple sclerosis.
SUSAN BATSFORD, GRAPHICS EDITOR, TWITTER @SBATS1; QMI AGENCY

How do we get Vitamin D?

Had a three-fold higher likelihood of dying from any cause than those who werent decient.

SOURCES: Health Canada, Natl. Institute of Health, Harvard School of Public Health, New Hope Cancer Centers, Graphic News