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Sunshine might help you prevent diabetes and lose some weight. In a new study of people with type 2 diabetes, vitamin D—which our body makes when we’re out in the sun—helped subjects improve their blood sugar levels.
Iranian researchers had 90 patients gulp one of three yogurt drinks twice daily for 12 weeks. One was plain, the second was amped up with 500 IU of vitamin D, and the third had both the 500 IU of vitamin D and extra calcium.
After 12 weeks, those who got the extra dose of D (with or without calcium) had significantly better blood sugar levels. Doctors recommend that most people with diabetes target levels below 180 mg/dl after a meal. The vitamin D drinkers went from 184 mg/dL at the beginning of the study to between 171 and 174 mg/dL by the end—enough of a change to put them in the recommended range.
The vitamin D group also lost an average of two to four pounds. Here’s one possibility why: Scientists know that low vitamin D levels triggers the release of extra parathyroid hormone. This hormone normally regulates how much calcium is in our bloodstream, but if we have too much of it, calcium builds up our cells. Problem is: Calcium-rich cells attract and store fat, which makes us heavier.
To explain the blood glucose findings, the researchers write that getting enough vitamin D may help our insulin-producing cells work properly. In fact, another new study in the journal Diabetes Care suggests that low D levels put adults at risk for both prediabetes and prehypertension.
So how much do you need? Some experts have called for daily D intakes as high as 8,000 IU. But an Institute of Medicine report dialed down some of the hype, recommending a more moderate 600 IU a day and an upper limit of 4,000 IU. Too much D can raise blood levels of calcium, causing kidney stones and potential damage to the heart and blood vessels.
One cup of milk has 100 IU, 3 ounces of canned tuna has 200 IU, and 3 ounces of canned salmon has 530 IU. Your skin also makes vitamin D when exposed to the sun—catching a few rays for 10 to 90 minutes a week, depending on your skin type and he season, should meet your needs.Or visit the Men’s Health Supplement Center to learn more about vitamin D supplements.
Iranian researchers had 90 patients gulp one of three yogurt drinks twice daily for 12 weeks. One was plain, the second was amped up with 500 IU of vitamin D, and the third had both the 500 IU of vitamin D and extra calcium.
After 12 weeks, those who got the extra dose of D (with or without calcium) had significantly better blood sugar levels. Doctors recommend that most people with diabetes target levels below 180 mg/dl after a meal. The vitamin D drinkers went from 184 mg/dL at the beginning of the study to between 171 and 174 mg/dL by the end—enough of a change to put them in the recommended range.
The vitamin D group also lost an average of two to four pounds. Here’s one possibility why: Scientists know that low vitamin D levels triggers the release of extra parathyroid hormone. This hormone normally regulates how much calcium is in our bloodstream, but if we have too much of it, calcium builds up our cells. Problem is: Calcium-rich cells attract and store fat, which makes us heavier.
To explain the blood glucose findings, the researchers write that getting enough vitamin D may help our insulin-producing cells work properly. In fact, another new study in the journal Diabetes Care suggests that low D levels put adults at risk for both prediabetes and prehypertension.
So how much do you need? Some experts have called for daily D intakes as high as 8,000 IU. But an Institute of Medicine report dialed down some of the hype, recommending a more moderate 600 IU a day and an upper limit of 4,000 IU. Too much D can raise blood levels of calcium, causing kidney stones and potential damage to the heart and blood vessels.
One cup of milk has 100 IU, 3 ounces of canned tuna has 200 IU, and 3 ounces of canned salmon has 530 IU. Your skin also makes vitamin D when exposed to the sun—catching a few rays for 10 to 90 minutes a week, depending on your skin type and he season, should meet your needs.Or visit the Men’s Health Supplement Center to learn more about vitamin D supplements.
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