Higher vitamin D may help prevent breast cancer

We already know that vitamin D is essential for bone health. Scientific research shows that work in many other tissues and may provide some protection against a range of diseases including some cancers to offer. For this advantage, however, we may need more than current recommendations.

At the American Association for Cancer Research in April 2006, the researchers offered conclusive evidence that increasing vitamin D intake may help reduce the risk of breast cancer. In a study of 1760 women scientists in California found that the risk decreased steadily increased blood levels of vitamin D. The highest level (greater than 52 nanograms per milliliter, or ng / mL) correlated with a reduced risk of 50% of breast cancers, compared with the lowest amounts (less than 12 ng / mL). To obtain a blood level of 52 ng / mL, would be a couple of times the recommended dose, which is 400 International Units (IU) of vitamin D per day for women aged 50-70.

A second study by Canadian researchers, found that women who have more leisure or more of vitamin D during adolescence and adulthood were 25% -45% lower risk of breast cancer.

Although he did not peer-reviewed data are consistent with growing evidence that increasing vitamin D helps to prevent many cancers, including breast, ovarian, colon and prostate.

Vitamin D is a hormone whose production begins in the skin exposure to ultraviolet B radiation from the sun with the sun long enough, we would not need the power of vitamin D. But the dependence of the sun is a problem. Skin cancer is a concern. Sunscreens help with this concern, but also block the rays that stimulate vitamin D synthesis in the skin. In addition, people living above 40 degrees north - in Boston, for example - can not get enough vitamin D from the sun in winter.

Other factors that influence the amount of vitamin D can be done by the sun. Darker the skin, exposure to the sun than it needs. And as we age, our skin becomes less able to trigger the synthesis of vitamin D.

Natural sources of vitamin D - especially fatty fish like salmon and mackerel - are limited. Fortified foods (milk and some breakfast cereals) to provide small amounts.

Nutritionists have already begun to recommend that adults from 800 to 1,000 IU of vitamin D per day to arrive. A standard multivitamin usually supplies 400 IU, you can get a supplement of 400 IU of vitamin D. Additional calcium supplements often contain vitamin D, so that in the calculations. Do not overdo it, a lot of vitamin D, which is usually the result of an overdose of supplements, an accumulation of calcium in tissues. The upper limit is still 2000 IU daily.

The most active form of vitamin D is D3 (cholecalciferol), the type of product in the body. Most supplements contain D2, which is made of plant material. Some experts say that the D3 is more effective. (And 'more expensive and harder to find.)

Do not take cod liver oil. It contains high amounts of vitamin A as retinol, which at high levels can be harmful to bones.

You can usually get enough vitamin D from 10 to 15 minutes of sun a couple times a week without sunscreen on the face, arms and hands. Many health experts see little wrong with this level of exposure. For longer periods in the sun, use sunscreen.