Q: I’m starting to read more about the number of people who are low in vitamin D. Is it more important than we thought?

A: Vitamin D, the “sunshine vitamin,” has been recognized for decades as an essential partner with calcium in promoting bone health, according to Karen Hudson, family nutrition program coordinator, Kansas State University. Only 10 percent to 15 percent of the calcium we ingest is absorbed without it. As a result, our milk is fortified with vitamin D, and we have virtually eliminated rickets – that is, until recently. Cases of this childhood disease, characterized by soft bones prone to fracture and deformity, are again on the rise. Furthermore, other diseases and conditions characterized by vitamin D deficiency (or at least inadequacy) are on the rise in all age groups and in all geographic regions of our country. The question is – why?

Several factors may contribute to our coming up short on vitamin D. Many of us are not consuming as much vitamin D-fortified milk as a generation ago, and instead we are increasing our intake of soft drinks and other nondairy products. In an effort to avoid skin cancer, we are following current recommendations to limit our exposure to sun and wear sunscreen when we are outside for an extended period of time, limiting our ability to produce vitamin D. We also are spending a lot more “screen time” sitting at our computers and watching television than we do participating in outdoor activities.

Vitamin D is essential for the immune system to work optimally. When a pregnant woman has poor vitamin D status, it puts her child at risk for more than rickets. A child born with suboptimal stores of vitamin D may be at later risk for type-1 diabetes and asthma.

People with adequate amounts of vitamin D may experience fewer immune-related diseases, such as multiple sclerosis, rheumatoid arthritis and even periodontal disease of the gums. Recent findings show that adequate amounts of vitamin D can reduce the risk for certain types of cancers (breast and colorectal) and heart disease.

Because vitamin D is stored in the fat cells of the body, it may not absorb as easily into the bloodstream of overweight people, possibly contributing to vitamin D deficiency-related diseases in this population. Many older adults who have insufficient intake of vitamin D may experience decline in muscle strength, resulting in falls and fractures.

Q: Should I be taking a vitamin D supplement?

A: Although data is still coming in on the benefits and ideal dosage of vitamin D, I would recommend discussing your situation with your doctor, who may order a blood test to determine your vitamin D status. You may benefit from one or more of the following:

¢ A diet with good sources of vitamin D, such as fatty fish and fortified foods, including cow or soy milk.

¢ A multivitamin supplement or 10-15 minutes in the sun a few times a week where 40 percent of your body is exposed without sunscreen during the spring, summer and fall. Unfortunately, the sun’s rays are not direct enough in Kansas winters to allow the skin to produce vitamin D.

The findings of most of the recent studies on vitamin D are very encouraging. However, this is NOT a case of “if a little is good, then a lot is better.” It appears that too much vitamin D may be harmful. Excessive amounts may contribute to calcification and limited flexibility of the blood vessels in the older adult brain. As in most things, moderation is best.

Q: Is there any way to track my food intake and physical activity using the Internet?

A: MyPyramid Tracker is a free online dietary and physical activity assessment tool that gives personalized information on dietary quality, physical activity status and related links to diet and health information.

MyPyramid Tracker helps individuals better understand energy balance and the link between good nutrition and regular physical activity. It can be found at www.mypyramidtracker.gov.

Originally, MyPyramid Tracker was extremely slow due to the large volume of users. However, according to John Webster, director of public affairs for USDA’s Center for Nutrition Policy and Promotion, hardware upgrades have given the site about 300 percent more capacity and increased the speed of the MyPyramid Tracker application.

In addition, a new tutorial also has been added to show a first-time user how to assess food intake and physical activity using MyPyramid Tracker. The total length of the tutorial is about one minute.

Interestingly, there are currently 2.68 million registered users of MyPyramid Tracker. That number has increased each year, especially as school starts in the fall. Each login name and personal information entered by users is stored in a centralized database that can be retrieved from any computer.

– Susan Krumm is an Extension agent in family and consumer sciences with K-State Research and Extension-Douglas County, 2110 Harper St. She can be reached at 843-7058.