<<Sunlight and cod liver oil are the best natural sources, in a
nutshell, to
> get enough Vitamin D into mother's milk.>>
still though, the only way to know if one is getting adequate D is to
test 1,25(OH)D levels. adequacy of uvb varies so much (latitude,
pollution, altitude, cloud cover). even here in atlanta, we can get
adequate uvb for D production 6-9 mos per year. I don't sunbathe, get
only 'casual' sun exposure, go to shady parks wtih my kids: last summer
when I had my D levels tested, they came back quite low - not low
according to lab norms (old info), but low according to the newest D
info coming from Vieth and other D researchers.
to optimize my levels, I took 1600 IU of cholecalciferol sourced from
fish liver oil for 3 months, which i've since found is the level I need
to maintain basically from september to april to maintain good D levels.
in the summer, I still take a lot since I don't want to sun.
I guess what i'm saying is that sunlight is a great option for D (the
best as long as it's done wisely in short concentrated doses with
antioxidant protection......and that sunblock is used the 'rest' of the
time).
Cod liver oil is fantastic, but most brands contain too much A in ratio
to D to use cod liver oil for D repletion for children and
pregnant/nursing moms. If pregnant/nursing moms or children are using
CLO for D, Carlson or another brand with a 4:1 A:D (2000 IUA:400 IU D)
ratio should be used instead of a brand with much higher A - 10A:1D
(4000-5000IUA:400IUD per tsp) is the most commonly found dosage.
there's another popular brand that's currently being heavily marketed
in the health food store arena that has virtually no D and is pointless
as a source for this necessary nutrient.
there are also many other D supplements (bio-D-mulsion, twinlab allergy
D, many CLO's though they all fall into one of three aforementioned
categories). fatty fish is also a decent source of D. here is the link
and a snip from the NIH ODS - my favorite source for supplement info.
the format is food item, IU's of vitamin D per amount listed, percent DV:
http://ods.od.nih.gov/factsheets/vitamind.asp#h2
Cod liver oil, 1 Tablespoon 1,360 340
Salmon, cooked, 31⁄2 ounces 360 90
Mackerel, cooked, 31⁄2 ounces 345 90
Tuna fish, canned in oil, 3 ounces 200 50
Sardines, canned in oil, drained, 13⁄4 ounces 250 70
Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 cup 98 25
Margarine, fortified, 1 Tablespoon 60 15
Pudding, prepared from mix and made with vitamin D fortified milk, 1⁄2
cup
:)
katherine in atl
living in a house full of D supplement takers ranging in ages 2 to 38
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