The Left Brain gets loquacious…
When we wrote about the dangers of indoor tanning, some people that posted comments suggested that sunscreen use was leading to Vitamin D deficiency. They sited a few studies that indeed suggest Vitamin D deficiency is a risk factor in a number of health issues. They then went on to say that indoor tanning and UV 
exposure was actually healthy because it helps increase your Vitamin D levels. They also said using sunscreen was bad and might be responsible for Vitamin D deficiency. The argument sounded like a stretch, but it was an interesting hypothesis.
Vitamin D and Dermatologists
Recently, the American Academy of Dermatology (AAD) issued a position paper on the subject. They reviewed the scientific literature on the subject and concluded that
the public (should) obtain vitamin D from nutritional sources and dietary supplements, and not from unprotected exposure to ultraviolet (UV) radiation from the sun or indoor tanning devices, as UV radiation is a known risk factor for the development of skin cancer.
They recommend that the public use the National Academy of Sciences guidelines for Vitamin D for the proper level of intake. This is 200 IU for adults up to 50 years and 400 IU for adults 51-70. For the lucky ones who last even longer, you should be taking 600 IU daily.
Vitamin D rich foods
Longtime Beauty Brains community members know how we do not encourage the use of vitamin supplements. In the US, these products are not regulated and can be dangerous. And Vitamin D is especially dangerous because it can be toxic at high levels. Your best bet is to avoid supplements and eat real food. So instead of recommending vitamin supplements, we thought we’d list the best foods you can eat to get your vitamin D. Included are the amount of IU and the serving size.
Cod liver oil – 1 TB – 1360 IU
Salmon – 3.5oz – 360 IU
Mackerel – 3.5oz – 345 IU
Sardines – 1.75 oz – 250 IU
Tuna – 3 oz – 200 IU
Milk – 8oz – 98 IU
Margarine – 1 TB – 60 IU
Dry cereal – 1 cup – 40 IU
Egg – 1 – 20 IU
Liver – 3.5 oz – 15 IU
Swiss Cheese – 1oz – 12 IU
Eat up!
For more nutrition information on foods see the U.S. Department of Agriculture’s Nutrient Database Web site, http://www.nal.usda.gov/fnic/foodcomp/search/.
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I believe the current recommendation for D(3) is 400IU/ day.
Many clinical trials for nursing mothers use >1000IU/day and found that 400 IU/day do not maintain maternal vit. D levels. PMID: 17661565, PMID: 17661558, PMID: 15585800. These trials all found high levels of D(3) given to the mother were safe for both mother and infant so indicate that these levels are probably safe for women.
Right now all infants are prescribed vitamin D supplements that supply 400IU/day. BMJ 2008;337:a2133
Most northern countries are doubling the recommended daily intake of D(3)
PMID: 18767337 PMID: 18844844. Since the sunlight at northern latitudes is inadequate for the body to produce its own vitamin D.
Right now most people do not seem to be getting enough vit. D based on a quick review of the literature on Pubmed. Discouraging both supplementation and seems counterproductive.
Omg beauty brains! You did not just recommend eating margarine did you? That is like the worst worst thing that a person could possibly ever eat. Remember how you in chemistry there are trans isomers.Well trans fats are really unstable and screw with your body. Shame on you! You know better!
There are magarines now that don’t contain trans fats.
Here is an example: http://www.becel.ca/en_ca/content/heart_healthy_living/product_becel_original.aspx
Although, I’d rather eat some fish.
Dr. Zoe Draelos just recommended today at the SCC that the RDA should be increased from the current 400IU to 1000IU daily. Recommended therapy for deficiency is 10,000IU weekly for two weeks then 1-2000 daily after checking blood serum levels.