Take a look at some of our ideas and try them out this term.

Add some [...]]]> Following on from our last blog on ‘Back to School Children’s Nutrition‘, this time we are looking at some healthy ideas for lunch boxes which can often be somewhat of a headache for busy mums and dads.

Take a look at some of our ideas and try them out this term.

Add some salad to a sandwich and go for different types of bread such as pitta bread, wraps and baguettes, and always go for wholemeal seeded rather than white bread. (2)

Adding a piece of fruit or two such as an apple, banana, orange, or a handful of grapes to your child’s lunch box is just as easy as adding a bag of crisps or a chocolate bar and no more time consuming.  Try testing out different fruits with your kids especially if yours are particularly fussy to see which ones are for them.  Vary the fruits so that your kids don’t get bored and you can even experiment with trying some unusual fruits such as dragon fruit, passion fruit, star fruit, lychee or any other exotic fruits you can get your hands on.  Kids love these as they are so unusual and intriguing to look at. Also give a thought to growing your own fruit and vegetables as your kids will be dying to try the fruits of their labour.  Getting your kids to squeeze the juice out of fruit to make lollies or blending them to make a smoothie is also a very enjoyable way for your kids to get more of their 5 a day.

According to the School Foods Trust (1) packed lunches should include:

• Fruit and vegetables (at least one portion of each every day).
• Meat, fish or other non dairy protein (e.g. lentils, kidney beans, chickpeas, hummus, peanut butter) every day.
• Oily fish at least once every three weeks.
• A starchy food such as bread, pasta, rice, couscous, noodles, potatoes or other types of cereal every day.
• Dairy such as milk, cheese, yoghurt, fromage frais, or custard every day.
• Drinks: non flavoured water, fruit juice, yoghurt or milk drinks, smoothies.
• No snacks such as crisps. Instead nuts, seeds, vegetables and fruit (with no added salt, sugar or fat.) are acceptable.  Cakes and biscuits are to be limited and preferred only as part of a balanced meal.
• No processed items such as dippers and cheese strings etc.

Using this method will help you to come up with ideas for your child’s lunch boxes.  For example you could try different salads such as pasta salad or potato salads with fish (especially oily fish like salmon or mackerel to provide fatty acids which are great for brain function, concentration and learning) or chicken or tinned fish for those wishing for the quick and easy.  Alternatively, beans such as pinto or kidney beans make a great addition to salads and provide both protein and fibre.  Mixing with a little light salad cream or olive oil and balsamic vinegar, makes for a really tasty and easy lunch.  You could even just use some of the left over pasta (especially wholemeal for balanced blood sugar levels) or potatoes from dinner the day before to make the lunches, and even make enough for your lunch too. Add an apple (for fibre, vitamin C and the antioxidant quercetin known to benefit hayfever and lower health risks) and a yoghurt (for dairy to help build strong bones and teeth) to the box and your good to go.

Also, if it has to be a sandwich, then mix it up a bit, add some salad, and go for different types of bread such as pitta, wraps and baguettes, and always go for wholemeal seeded rather than white bread to ensure blood sugar levels are balanced and kids are fuller for longer. The fibre content will also ensure that our kid’s digestive systems are functioning correctly and they are warding off risks of illnesses and diseases.

Adding a piece of fruit or two to your child’s lunch box is just as easy as adding a bag of crisps or a chocolate bar and no more time consuming. (3)

As kids love to use their hands when they are eating, including dips such as hummus or cottage cheese are fun additions and also a healthy option as they contains lots of vitamins, minerals and amino acids.  Include some vegetables such as chopped carrots (for vitamin A, providing benefits to eyes and skin) and peppers (for vitamin C and beta carotene), or even breadsticks or crackers for dipping and they will have a great time at lunch.

Food enjoyment is an important part of eating especially for children therefore it is worth experimenting with different methods.  Making the foods look appealing or adding a sauce or a dip to the dish are great ways to introduce a new food to their diet.  Once they’ve eaten the particular food a few times, they generally start to enjoy it and you never know you may find them asking for it in their packed lunches rather than you suggesting it to them.

Processed foods such as packaged ready meats, chocolate, crisps, biscuits and cakes should be kept to a minimum throughout the whole family for consistency.  Also, remember that you as a parent are a role model, so try to eat healthy foods in front of them so they can see how much you enjoy them (even if you may not).

It may be a time consuming process getting your child to try and enjoy eating healthy foods but it is definitely worth it for the wide range of health benefits provided.

Written by Lauren Foster

References

1. School Foods Trust (2008) Oldfield Park Infants’ School Packed Lunch Policy and Guidelines (Online):

2. Image courtesy of healingdream.

3. Image courtesy of Ambro.

Related posts:

1. Back To School – Part 1 – Children’s Nutrition
2. The Sun Chlorella guide to a healthy gut – Part 2
3. The Sun Chlorella guide to a healthy gut – Part 1

Now is the perfect time to make the changes to your children's diet to [...]]]> With your children rested and rejuvenated from the summer holidays and poised and ready to return to school in September, now is the perfect time to make changes to their diet to improve their health and academic performance alike.

Now is the perfect time to make the changes to your children's diet to improve their health and academic performance alike. (5)

Childhood is a very demanding time for the body.  Both physical and mental growth and development are operating at top speed which means that the food and ‘fuel’ children receive at this stage of life is crucial for their present and future development as adults.  As their provider of food, parents and guardians are ultimately responsible for the majority of what their child consumes, however this is often more easily said than done in an age where long hours at work are the norm and time is of the essence.

The easy option would be to give your kids quick processed foods, however these foods are often laden with saturated fats, sugars, and salt and their consumption in childhood has been linked to the formulation of atherosclerosis (where fat deposits stick to the arterial walls) which can increase risks to health and disease in later life. These foods are also heavily associated with childhood obesity which is now an epidemic (1). Therefore it is vitally important to give your kids healthy foods and limit the junk to help them to get the best possible nutrition.

Natural, fresh and nutrient dense foods should form the majority of a child’s daily food consumption.  These foods can include a variety of fruit such as Oranges which contain vitamin C to keep our children’s cells, tissues and organs healthy as well as to strengthen the immune system.  Cherries are full of antioxidants and bioflavonoids to reduce inflammation which can help headaches.  Strawberries contain a wide range of vitamins and minerals especially vitamin C.

Vegetables are also essential such as broccoli for vitamin C and fibre as well as antioxidants.  Peas are an excellent source of fibre and many vitamins especially vitamin K which is good for bones.  Carrots contain vitamin A providing benefits to eyes and skin and sweetcorn provides fibre and the antioxidants lutein and zeaxanthin which are especially good for the eyes.

Wholegrains such as wholemeal bread, pasta and brown rice as well as legumes are also great for keeping our kids blood sugar levels balanced and to prevent snacking.  Low fat dairy is also needed to build strong bones and teeth as well as lean meats such as poultry for protein.  Fish is very important for the ‘good fats’ omega 3’s which are great for brain function, concentration and also for skin, hair and nails.  These foods are packed full of great health boosting nutrients such as antioxidants, vitamins, minerals and fatty acids to help keep kids healthy with strong immune systems, great learning capacity, full of energy and to reduce their risk of disease (3).  They also contain complex carbohydrates (fibre) to balance blood sugar, reducing those dreaded sugar rushes as well as limiting hunger pangs and keeping your child’s digestion on track.  With all of these benefits it’s easy to see why it’s so important to try to include these foods in your child’s diet.

As well as improving your child’s diet, you may wish to consider supplements specifically designed for children to ensure you give them the vital nutrients their developing body needs as the nutrients mentioned previously (e.g. multivitamins, vitamins C and K, omegas, lycopene, lutein and zeaxanthin) can all be found in a supplement form.  There are a good number of supplements appropriate for children and you may which to get some advice from a registered nutritionist for any more complex requirements. However, here are a few that can make life easier for parent and child alike.

• Essential Fatty Acids – Known to aid in behavioural issue, to boost academic performance and to ease skin problems including eczema.

• Pycnogenol – More than 200 studies show this patented pine bark extract to be safe and effective in numerous health conditions including respiratory health in adults and children.

• Echinacea - Offers an immune boosting alternative to antibiotics for minor day to day ailments.

• Probiotics – Immune supporting and digestion boosting.  Look for formulations specifically designed for children.

• Multivitamins – A daily insurance policy to ensure your child has the nutrients required for optimum nutrition.  They have also been shown to aid in behavioural problems.

Don’t miss part 2 of our back to school blogs where we share our top tips for healthy lunch boxes and snack ideas.

Written by Lauren Foster

References

1. Foresight Group (2007). Government Office for Science. Tackling Obesities: Future Choices – Project Report 2nd Edition. London: HM Government.

2. Melanson, K.J. (2008) Nutrition Review: Lifestyle Approaches to Promoting Healthy Eating for Children. American Journal of Lifestyle Medicine, 2: 26.

3. Abdel-Salam, A.M. (2010) Functional Foods: Hopefulness to Good Health. American Journal of Food Technology, 5: 86-99.

4. Singh, P. & Goyal, G.K. (2008) Dietary Lycopene: Its Properties and Anticarcinogenic Effects. Comprehensive Reviews in Food Science and Food Science and Food Safety, Vol. 7, Issue 3, 255-270.

5.  Image courtesy of Ambro.

Related posts:

1. Back To School – Part 2- Healthy Lunch Boxes & Nutritious Snacks
2. Boosting immune health. Can ‘back to school’ coughs and colds be prevented?
3. Can a multi-nutrient supplement benefit child intelligence?

The researchers (1) looked at the blood serum vitamin D levels of [...]]]> Previous research has shown a possible link between low vitamin D levels and allergy and now a new study (1) involving over 3,000 children has found that low vitamin D levels are associated with an increased likelihood that children will develop allergies. 

The researchers (1) looked at the blood serum vitamin D levels of over 3,000 children and 3,400 adults who took part in the National Health and Nutrition Examination Survey (NHANES) in the United States.  Blood tests were also used to assess the sensitivity to 17 different allergens – allergic response was tested by measuring levels of a specific protein, called Immunoglobulin E (IgE), which is made when the immune system responds to allergens.  A vitamin D level of less than 15ng/mL was classed as vitamin D deficient and a level of 15-29 ng/mL was insufficient.  Data was adjusted for known potential confounders such as age, sex, race/ethnicity, obesity, low socioeconomic status, frequency of milk intake, daily hours spent watching television, playing videogames, or using a computer and vitamin D supplement use.

Results (1) showed that there was no association observed between vitamin D levels and allergies in adults.   However in children and adolescents, low vitamin D levels correlated with sensitivity to 11 of the 17 allergens tested, including both environmental allergens such as ragweed, oak, dog, cockroach and food allergens such as peanuts.  Children who had vitamin D deficiency were 2.4 times as likely to have a peanut allergy than were children with sufficient levels of vitamin D (more than 30 ng of vitamin D per mL of blood) (2).

The authors conclude that (1) “Vitamin D deficiency is associated with higher levels of IgE sensitization in children and adolescents. Further research is needed to confirm these findings”.  More research is needed since the current study only shows that there is an association between low vitamin D levels and allergy in children, it does not prove that low vitamin D levels cause allergy. 

There has been much research into vitamin D and health recently so ensuring good blood levels is probably a good idea.  A test can be done by your medical doctor to see what levels you and/or your children have and it is always best to check with your medical doctor prior to starting any supplement regimen.  The main author of the study notes that “”The latest dietary recommendations calling for children to take in 600 IU of vitamin D daily should keep them from becoming vitamin-D deficient,” (2)

(1) Sharief S et al.  2011. Vitamin D levels and food and environmental allergies in the United States: Results from the National Health and Nutrition Examination Survey 2005-2006. Journal of Allergy and Clinical Immunology, 2011; DOI: 10.1016/j.jaci.2011.01.017

(2) Press release.  Albert Einstein College of Medicine (2011, February 24). Low vitamin D levels linked to allergies in kids. ScienceDaily. Retrieved February 25, 2011, from http://www.sciencedaily.com­ /releases/2011/02/110224103244.htm

Written by Ani Richardson

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2. Low vitamin D levels linked to faster weight gain in children
3. Is gluten intolerance on the increase?

In their introduction the authors of this study note that very little [...]]]>  A study (1) published in the Journal of Epidemiology and Community Health has found that a diet high in processed foods, fats and sugars in early childhood may lower IQ, while a healthy diet rich in vitamins and nutrients may increase IQ.

In their introduction the authors of this study note that very little is known about the effects of overall diet in childhood and intelligence later in life (1).  This study was an association study, it does not prove that there is a link between diet and IQ but it does suggest patterns and gives scientists ideas for future research.

The study findings were based on children participating in the Avon Longitudinal Study of Parents and Children (ALSPAC), which is tracking the long term health and wellbeing of around 14,000 children born in 1991 and 1992 (1,2).  Data on children’s diet was obtained via specialised food-frequency questionnaires which were filled in by the parents.  These questionnaires were filled in when children were age 3, 4, 7 and 8.5 years old.  The data was used to identify dietary patterns and IQ was assessed when the children were 8.5 using a special scale called the Wechsler Intelligence Scale for Children.  Complete data was available for almost 4000 children.

The study authors identified three dietary patterns:

Processed – a diet high in fats and sugar intake;

Traditional – a diet high in meat and vegetable intake;

Health conscious – a diet high in fish, salad, fruit and vegetables, rice and pasta.

Scores were calculated for each pattern for each child.  After taking account of many potentially influential factors the results of the study showed that the ‘processed’ dietary pattern at the age of 3 years old was associated with a lowered IQ at the age of 8.5 regardless of whether the dietary pattern improved after the age of 3.  The health conscious dietary pattern was associated with a higher IQ at age 8.5, with every 1 point increase in that dietary patter being linked to a 1.2 increase in IQ.  Dietary patterns between the ages of 4 and 7 had no impact on IQ.

The authors conclude that (1) “There is evidence that a poor diet associated with high fat, sugar and processed food content in early childhood may be associated with small reductions in IQ in later childhood, while a healthy diet, associated with high intakes of nutrient rich foods described at about the time of IQ assessment may be associated with small increases in IQ”.

The authors say that these findings, although modest, are in line with previous ALSPAC research showing an association between early childhood diet and later behaviour and school performance (2). “This suggests that any cognitive/behavioural effects relating to eating habits in early childhood may well persist into later childhood, despite any subsequent changes (including improvements) to dietary intake,”  The findings may be explained by the fact that the brain grows at its fastest rate during the first three years of life (2) “It is possible that good nutrition during this period may encourage optimal brain growth,”

IQ is only one measure of intelligence and more research would be needed before any firm conclusions linking diet and intelligence can be made.  The study authors have advocated further research to determine the extent of the effect early diet has on intelligence.  It is known that nutrition and diet has an impact on the brain, behaviour and mood.  Eating a diet rich in vegetables, fruits, oily fish (which contains omega 3 fats), nuts/seeds, wholegrains and other unprocessed foods is a way to begin to optimally feed the body and the brain.

(1)Northstone K et al.  2011.  Are dietary patterns in childhood associated with IQ at 8 years of age? A population-based cohort study. Journal of Epidemiology & Community Health.  DOI: 10.1136/jech.2010.111955

(2)Press release.  BMJ-British Medical Journal (2011, February 7). Processed food diet in early childhood may lower subsequent IQ. ScienceDaily. Retrieved February 8, 2011, from http://www.sciencedaily.com­ /releases/2011/02/110207225943.htm

Written by Ani Richardson

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2. Study finds that special diets may be helpful for children with ADHD
3. Can schools make an impact on the UK childhood obesity problem?

The researchers involved in this study, known as the Impact [...]]]> ADHD, attention-deficit hyperactivity disorder, has been in the limelight again.  A new study, published in the well respected medical journal The Lancet, has found that “A strictly supervised restricted elimination diet is a valuable instrument to assess whether ADHD is induced by food” (1)

The researchers involved in this study, known as the Impact of Nutrition on Children with ADHD (INCA) study, wanted to investigate whether there was a connection between diet and behaviour in children with ADHD.   The research took place in children with ADHD in the Netherlands and Belgium.  Specifically the research was looking to see whether it was helpful to put children on a special restricted diet for several weeks to establish whether particular foods were related to their ADHD.

100 children with diagnosed ADHD, but who were NOT already receiving drug, behavioural or diet treatment for ADHD, were included in the study (1).  The children were aged between 4 and 8 years old.  The study had two phases:

 In phase one, 50 children were randomly assigned to ‘an individually tailored’ restricted diet, and 50 were given advice to follow a healthy and balanced diet (this was the control group).   The restricted diet included only a small number of foods such as rice, turkey, lamb, a range of vegetables (lettuce, carrots, cauliflower, cabbage and beet), pears and water. These foods were selected because they were hypoallergenic (non-allergy producing).  The children’s diets were also supplemented with specific foods such as potatoes, fruits and wheat on an individual basis to make it easier for them and their parents to comply with the restrictive diet. These additional foods were removed if the child showed no improvement after two weeks of the diet. The children were also given a non-dairy rice drink with added calcium to ensure that they did not develop calcium deficiency (1,2).

In phase two, a four-week phase, the children who had responded to the restricted diet, as demonstrated by at least a 40% decrease in their ADHD symptoms, were randomised to one of two dietary challenges.  Each challenge involved a different set of foods: one group was given foods expected to induce a hypersensitivity/allergic response if the child was susceptible, and the other group were given foods that are not expected to induce allergic response.  During this phase of the trial both parents, children and assessors did not know whether the food challenges being given were likely to induce an allergic response (1,2).

ADHD symptoms were assessed in the children using two specialised questionnairs:  the 18-item ADHD Rating Scale (where scores range from 0 to 54) and the 10-item Abbreviated Conners’ Scale (where scores range from 0 to 30). Tests were conducted at the start of the study, after the eight-week diet, after the first two weeks of the food challenge phase, and then after the remaining two weeks of the food challenge.  The tests were completed by parents and teachers but not the children themselves due to their young age.

86% of the children involved in the study were boys.  41 out of the 50 children in the restricted diet group completed phase one of the study.  Of these 41, 78% had a reduction, of at least 40%, in their ADHD symptoms.  Between study start and the end of the first phase, the difference between the diet group and the control group in the mean ADHD Rating Scale (ARS) total symptom score was 23.7 points .  There was a 53.4% reduction in score in the diet group (from mean score 45.3 at study start to 21.1 post-diet), and a 2.7% reduction in the control group (from mean score 47.6 at study start to 46.2 post-diet).  There was also a significant difference between the groups in mean Abbreviated Conners’ Scale (ACS) symptom score from study start to the end of the diet phase (11.8 point score difference between groups), with a 50.7% score reduction in the diet group compared with 0.3% reduction in the control group (1,2).

29 children who responded to the restricted diet completed the second, food challenge, phase of the study.    The food challenge involved giving children foods that had not been allowed in the restricted diet, some of these foods were expected to induce an immune response (allergenic foods) and others were not.  After the food challenge ADHD symptoms increased in the children – the ARS total score increased by an average of 20.8 points and the ACS score increased by an average of 11.6 points.  During this challenge phase, relapse of ADHD symptoms occurred in 18 of 29 children tested (62%), but this was not related to whether they received foods expected to induce an immune response or to their IgG (antibody) blood levels  (a measure of allergic response) (1,2).

The authors conclude that “A strictly supervised restricted elimination diet is a valuable instrument to assess whether ADHD is induced by food” but that “The prescription of diets on the basis of IgG blood tests should be discouraged” (1). 

The study was well-designed but quite small and larger studies would be needed to confirm the findings and before any firm recommendations can be made.  Studies in other age groups of children and adults would also be needed.  The study was relatively short term, and it is not known what the longer-term effects of dietary change would be.  It is also not known whether certain foods would have to be permanently withdrawn, or whether they could be gradually reintroduced.  No adverse effects were seen during this eight-week study, however the  longer-term use of a restrictive diet would need to be carefully monitored by doctors, or other registered health professionals to ensure that no nutrient deficiencies were occurring.

In an NHS article (2) the NICE (National Institute for Health and Clinical Excellence) 2008 guidelines regarding the restriction of food on ADHD are given:

If there is a clear link, healthcare professionals should advise parents or carers to keep a diary of food and drinks taken and ADHD behaviour

If the diary supports a relationship between specific foods and drinks and behaviour, then referral to a dietitian should be offered

Further management (for example, specific dietary elimination) should be jointly undertaken by the dietitian, mental health specialist or paediatrician, and the parent or carer and child or young person

It is crucial that if your child has been diagnosed with ADHD you do not begin a food restriction or food elimination plan without consulting a doctor.  If your doctor agrees that such a plan is worth trying he/she may well refer you to an NHS dietician, or your doctor may agree to work with a registered nutritionist or nutritional therapist 

In a comment (3) on the study article Dr Jaswinder Kaur Ghuman, underlines that an elimination diet trial should be implemented only under the supervision of the child’s primary health-care provider and a nutritionist to ensure that growing children do not suffer from nutritional deficiencies with the restricted diet. She concludes: “Diagnosing food sensitivity is complex, can take several weeks, and can be burdensome for families to implement. The restricted diet can be tried for 2-5 weeks. If there is benefit, the restricted foods can be added back weekly, one food component at a time, to identify the problem foods to be excluded from a less restrictive permanent diet. In my opinion, a stringent elimination diet should not continue for more than 5 weeks without obvious benefit because of the time, effort, and resources required to implement the restricted diet and because long-term effects of dietary elimination on the child’s nutritional status are not known.“ (3)

To find a registered nutritionist or nutritional therapist in your area please use the following websites:

Registered nutritionist

Nutritional therapist

And please remember that even with the help of one of these registered professionals it is important to consult your medical doctor so that they are fully aware of your plans.

For more information on the links between nutrition and ADHD please read my previous blog posts: http://blog.bodykind.com/category/adhd/

(1)Pelsser LM et al.  2011.  Effects of a restricted elimination diet on the behaviour of children with attention-deficit hyperactivity disorder (INCA study): a randomised controlled trial.  The Lancet.  377: 494 – 503,

(2) NHS Knowledge service.  Behind the Headline.  Friday February 4 2011. ADHD children ‘should have diets assessed’ .   http://www.nhs.uk/news/2011/02February/Pages/ADHD-children-should-have-diets-assessed.aspx

(3)Ghuman JK.  2011.  Restricted elimination diet for ADHD: the INCA study.  Comment.  The Lancet.  377:446-448

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The researchers of the study (3) [...]]]> Previous studies have indicated that low levels of vitamin D in the blood might be linked to increased body fat (adiposity) and/or overweight (1,2).  A newly published paper (3) has found that low vitamin D levels were linked to the development of high body fat levels in school-age children.

The researchers of the study (3) investigated the associations between the vitamin D levels in the blood and changes in body mass index (BMI), skinfold-thickness ratio, waist circumference, and height in a longitudinal study in children.   Over 450 children took part in the study which lasted over 30 months.  Vitamin D levels less than 50nmol/L were classed as deficient, 50-75nmol/L was insufficient and greater than 75nmol/L was classed as sufficient vitamin D levels. 

Results showed that children who were vitamin D deficient had a greater increase in BMI over a year than those who were vitamin D sufficient.  In addition, the children who were vitamin D deficient had a greater change in subscapular-to-triceps skinfold-thickness ratio and greater change in waist circumference that did vitamin D–sufficient children. Vitamin D deficiency was also related to slower linear growth in girls (3).

In this study (3) children who were deficient in vitamin D accumulated more fat around the waist and gained weight more rapidly than those children who had good vitamin D levels.  Having a large waist circumference  indicates an accumulation of abdominal fat, which has been linked to increased risk of type 2 diabetes, heart disease and other chronic conditions later in life.  In a press release one of the study authors said (4) “Our findings suggest that low vitamin D status may put children at risk of obesity,” “This is significant because vitamin D insufficiency is highly prevalent across the globe and childhood obesity rates are dramatically increasing worldwide.” 

Another author added “Though vitamin D intake could be related to early obesity, it’s just part of a very complex picture”  further research into the link between vitamin D and weight/obesity is certainly necessary before any recommendations for supplementation could be made.   The authors also state (4) “These findings should motivate some discussion on ways to enhance vitamin D status of children there, although it will be necessary to confirm in intervention studies whether improvements in vitamin D status decrease the risk of childhood obesity and early development of chronic diseases,”

Vitamin D has been a hot research topic over the last 3 years.  Many individuals here in the UK do not get enough of this vital vitamin, as mentioned here.  There is not yet an official agreement as to how much vitamin D is needed for health although most experts say that blood levels need to be at least 50nmol/L.  Only small amounts of vitamin D are found in food sources such as oily fish (mackerel, salmon and sardines) and egg yolks.  Vitamin D supplements may be particularly useful during the autumn and winter months and for individuals who have darker skins or who don’t go outside regularly.  For most people over 18 a supplement containing up to 2000 iu/day can be considered.  For children a supplement providing 500-1000iu daily can be considered but it is best to start such supplementation under the care of a doctor.  Too much Vitamin D can cause serious health problems so always check with your medical doctor before taking a high dose (above 2000iu daily) so that blood levels of the vitamin can be monitored.  When looking for vitamin D supplements two forms are generally available.  Cholecalciferol, known as vitamin D3, and ergocalciferol or vitamin D2. Cholecalciferol is generally taken to be the more potent, easily absorbed and preferred form of vitamin D

(1)Richard Kremer, et al. Vitamin D Status and Its Relationship to Body Fat Final Height, and Peak Bone Mass in Young Women. J Clin Endocrinol Metab 2009;94:67–73
(2)Foss YJ. Vitamin D deficiency is the cause of common obesity. Medical Hypotheses 2009; 72(3):314-321

(3) Diane Gilbert-Diamond D et al.  Vitamin D deficiency and anthropometric indicators of adiposity in school-age children: a prospective study.  Am J Clin Nutr (October 6, 2010). doi:10.3945/ajcn.2010.29746

(4)Press release: University of Michigan (2010, November 8). Low blood levels of vitamin D linked to chubbier kids, faster weight gain. ScienceDaily. Retrieved November 9, 2010, from http://www.sciencedaily.com­ /releases/2010/11/101108161228.htm

Written by Ani Kowal

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