Question: At my last physical, my doctor told me that my blood tests showed a deficiency of Vitamin D. He urged me to “get some sun” and also take a multivitamin supplement with Vitamin D. For seniors, like myself, who live in the Pacific Northwest, it is not always easy to get a lot of sun exposure – so, taking Vitamin D supplements is almost all I can do. Do you think that is sufficient?

Dear Reader,

Your doctor is right about stressing the importance of Vitamin D, especially for seniors. Vitamin D is needed for the proper absorption of calcium in the body. Combined with an adequate intake of calcium, Vitamin D helps to build and preserve bone density. This is especially important in the later stages in life when the risk of osteoporosis increases.

While it is true that people who spend most of their days indoors are particularly vulnerable to Vitamin D deficiency, an extra dose of sunlight alone may not always be sufficient to cure the problem. And, of course, there is also the risk of skin cancer due to sun exposure to be considered.

Good dietary sources for Vitamin D include fortified milk, liver, fatty saltwater fish – such as salmon, tuna, mackerel or herring – and also butter and eggs. Recently, the Food and Drug Administration (FDA) has amended its food additive regulations to allow Vitamin D fortification in soy-based foods and drinks. If you decide to take any of these, make sure they contain cholecalciferol (also listed as D3 form) which is more potent than ergocalciferol (D2 form).

If you take Vitamin D in the form of supplements, you need to be aware of the possibility of overdosing. Unlike some other vitamins (e.g. Vitamin C), Vitamin D is fat (not water) soluble. So, any surplus of Vitamin D present in your body will not be eliminated in the urine but will be stored in fat cells.

The US Institute of Medicine (IOM) recommends that adults up to 50 years of age should take no more than 200 International Units (IU) or 5 micrograms (mcg) per day. Those between 50 and 70 should double that amount and those over 70 should take as much as 600 IU or 15 mcg. The IOM has also issued warnings that the highest doses for adults should not exceed 2000 IU or 50 mcg. Toxic levels of Vitamin D can cause nausea, vomiting, headaches, fatigue and can also raise calcium levels in the blood which then can lead to irregular heart rhythm. If you haven’t already done so, do consult with your doctor to determine the appropriate amount of your daily Vitamin D intake, both in your diet and from supplements.

Recently, I have enrolled in a weight loss program that focuses on reduction of calorie intake not just from solid food, but also from liquids. When I went on diets in the past, I was careful not to miss out on essential nutrients and vitamins by having more fruit drinks while cutting back on most other foods. Was I wrong all along?

A lot of people seem to believe that liquids don’t count as much as solid foods when they try to control their calorie intake. Calories are calories and they matter regardless of where they come from. Some people think that health drinks, fruit juices or smoothies offer nothing but benefits. Yes, they may be nutrient-dense and extra rich in Vitamin C, but they have calories too and sometimes lots of them. Because you’re consuming food in liquid form, you may not feel as full. But don’t be fooled! If you’re on a weight loss diet, you must consider even your consumption of calorie-fortified water.

There’s another potential downside to juice drinks and smoothies as well. When you puree fruit in a blender, you do the stomach’s digestive job of breaking it down. This way, the nutrients become more readily available for absorption. The problem is that the highly concentrated sugar content of the fruit (plus other ingredients, such as milk or soy) can elevate your blood sugar level rapidly, which in turn stimulates the flow of insulin. A rebound drop in blood sugar will occur within hours which can make you feel hungry again, especially for more sugar. It may then be much harder to control your carvings and you may even sabotage your dieting efforts altogether. So be careful… And good luck!

Timi Gustafson is the au

thor of “The Healthy Diner – How to Eat Right and Still Have Fun.” Find more tips for a healthy lifestyle that fits your personality in her book which is available at local bookstores, at www.amazon.com and at www.thehealthydiner.com. You may also receive her monthly newsletter per request at timi@thehealthydiner.com. Timi Gustafson can soon be reached for your comments and suggestions on her new blog at timigustafson.com