Technically not a "vitamin," vitamin D is in a class by itself. Its metabolic product, calcitriol, is actually a secosteroid hormone that targets over 2000 genes (about 10% of the human genome) in the human body. Current research has implicated vitamin D deficiency as a major factor in the pathology of at least 17 varieties of cancer as well as heart disease, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, periodontal disease, and more.
Vitamin D's influence on key biological functions vital to one's health and well-being mandates that vitamin D no longer be ignored by the health care industry nor by individuals striving to achieve and maintain a greater state of health. As you will see from further reading below, its either Vitamin D3 or Disease, Disability and Death...you choose!
What is Vitamin D3? It is a high-quality Vitamin D 'natural' supplement. The most important thing to keep in mind if you opt for oral supplementation is that you only want to supplement with natural vitamin D3 (cholecalciferol), which is human vitamin D. Do not use the synthetic and highly inferior vitamin D2 (ergocalciferol).
This is typically prescribed by many well intentioned doctors who seek to take advantage of a patient’s prescription coverage. Unfortunately this form is FAR more expensive than the real vitamin D3, which is one of the least expensive vitamins we have. But more importantly it does not work nearly as well as D3 and can actually block the real D3 from working properly.
This is typically prescribed by many well intentioned doctors who seek to take advantage of a patient’s prescription coverage. Unfortunately this form is FAR more expensive than the real vitamin D3, which is one of the least expensive vitamins we have. But more importantly it does not work nearly as well as D3 and can actually block the real D3 from working properly.
| Bottom line: Use vitamin 'D3' when supplementing. |
How much Vitamin D3 do I need?
Because everyone's situation is either a lot, or at least a little, different. How much vitamin D you need varies with age, body weight, percent of body fat, latitude, skin coloration, season of the year, use of sunblock, individual variation in sun exposure, and—probably—how ill you are. As a general rule, old people need more than young people, big people need more that little people, fat people need more than skinny people, northern people need more than southern people, dark-skinned people need more than fair skinned people, winter people need more than summer people, sunblock lovers need more than sunblock haters, sun-phobes need more than sun worshipers, and ill people may need more than well people.
Generally speaking, in todays 'modern' world most stay and work indoors and even if they go out, they use sun-screens and wash off the sweat upon their return with soap! So its no wonder high levels of Vitamin D deficiency have been reported from Sunny California to countries like Saudi Arabia and India.
Several food sources of vitamin D are listed in Table 1.
Table 1: Selected Food Sources of Vitamin D
Table 1: Selected Food Sources of Vitamin D
| Food | IUs per serving* | Percent DV** |
|---|---|---|
| Cod liver oil, 1 tablespoon |
1,360
|
340
|
| Salmon, cooked, 3.5 ounces |
360
|
90
|
| Mackerel, cooked, 3.5 ounces |
345
|
90
|
| Tuna fish, canned in oil, 3 ounces |
200
|
50
|
| Sardines, canned in oil, drained, 1.75 ounces |
250
|
70
|
| Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup |
98
|
25
|
| Margarine, fortified, 1 tablespoon |
60
|
15
|
| Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 0.75-1 cup (more heavily fortified cereals might provide more of the DV) |
40
|
10
|
| Egg, 1 whole (vitamin D is found in yolk) |
20
|
6
|
| Liver, beef, cooked, 3.5 ounces |
15
|
4
|
| Cheese, Swiss, 1 ounce |
12
|
4
|
**DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents of products within the context of a total diet. The DV for vitamin D is 400 IU for adults and children age 4 and older. Food labels, however, are not required to list vitamin D content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.
A recent Blog “High-Dose Vitamin D” by Dr. William Davis is a must-read to allay any fears of dosage. Here's an interesting excerpt from his article..'Though needs vary widely, the majority of men require 6000 units per day, women 5000 units per day. Only then do most men and women achieve what I'd define as desirable: 60-70 ng/ml 25-hydroxy vitamin D blood level.' Based on this recommendation, you can clearly see milk or other foods listed above DO NOT even come close to the required units per day. Taking a supplement becomes essential to prevent disease, disability & death.
Recommended Dosage Chart: ( Also read “Important Update on Vitamin D”)
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Dosage and Use
Take one capsule daily with a fat-based, low fiber meal. Be sure to eat spinach with your vitamin D. To work properly, vitamin D needs magnesium, vitamin K, zinc, and probably boron. Even if a complete vitamin D3 supplement with all these co-factors becomes available, you can save some money by just eating spinach every day.
How do I test for Vitamin D?
The only blood test that can diagnose vitamin D deficiency is a 25-hydroxy-vitamin D [25(OH)D]. Have your doctor order your 25-hydroxy-vitamin D blood test. Then adjust your dose so your 25(OH)D level is between 50 and 70 ng/ml, summer and winter. These are conservative dosage recommendations. Most people who avoid the sun—and virtually all dark-skinned people—will have to increase their dose once they find their blood level is still low, even after two months of the above dosage, especially in the winter.
Does it matter what reference lab my doctor uses or where I choose to do the test?
Yes, it might make a huge difference. A number of methods exist to measure 25(OH)D in commercial labs. The two most common are mass spectrometry and a chemiluminescence method, Liaison. The first, mass spectrometry, is highly accurate in the hands of experienced technicians given enough time to do the test properly. However, in the hands of a normally trained technician at a commercial reference lab overwhelmed with 25(OH)D tests, it may give falsely elevated readings, that is, it tells you are ok when in fact you are vitamin D deficient. The second method, Liaison, was recently developed and is the most accurate of the screening, high throughput, methods; LabCorp uses it.
What is the minimum acceptable level of 25(OH)D?
Thanks to Bruce Hollis, Robert Heaney, Neil Binkley, and others, we now know the minimal acceptable level. It is 50 ng/ml. In a recent study, Heaney, et al enlarged on Bruce Hollis's seminal work by analyzing five studies in which both the parent compound, cholecalciferol, and 25(OH)D levels were measured. It turn out that the body does not reliably begin storing the parent compound (cholecalciferol) in fat and muscle tissue until 25(OH)D levels get above 50 ng/ml. The average person starts to store cholecalciferol at 40 ng/ml, but at 50 ng/ml, virtually everyone begins to store it for future use. That is, at levels below 50 ng/ml, the body is usually using up the vitamin D as fast as you make it or take it, indicating chronic substrate starvation, not a good thing. Get your levels above 50 ng/ml, year around.
Caution
Individuals consuming more than 2,000 IU/day of vitamin D (from diet and supplements) should periodically obtain a serum 25-hydroxy vitamin D measurement. Toxicity is very unlikely in healthy individuals at a dose of less than 10,000 IU/day. Vitamin D supplementation is contraindicated in individuals with hypercalcemia (high blood calcium levels). People with kidney disease, certain medical conditions (such as hyperparathyroidism, lymphoma, sarcoidosis), and those who use cardiac glycosides (digoxin) or thiazide diurectics should consult a physician before using supplemental vitamin D. For those in the winter with no or very limited exposure to sunshine, 4,000-5,000 units per day is appropriate for most adults. If you are very heavy you may need to double that dose, and for children the dose can be half that. The key, though, is to make sure you monitor your vitamin D levels by blood testing.
Useful TIPS:
Anyone tested with high blood glucose, high triglycerides, low HDL should do the blood test
Vitamin D, 25-Hydroxy, also called, "25-hydroxy-vitamin D blood test". And here's why ....
Vitamin D, 25-Hydroxy, also called, "25-hydroxy-vitamin D blood test". And here's why ....
Vitamin D deficiency linked to high triglycerides
Vitamin D deficiency may raise people's risk of having elevated triglyceride levels, US research suggests. The analysis of the Third National Health and Nutrition Examination, the results of which appear in the Archives of Internal Medicine, also showed that people with vitamin D deficiency were likely to have hypertension, diabetes, and obesity. All four conditions are components of the metabolic syndrome, as well as being important cardiovascular disease (CVD) risk factors in themselves. For more details click here or on the headline above.
You might also want to read Dr. Michael R. Eades blog response to an article published through 'Harvard Heart Letter' titled “Triglycerides: A Big Fat Problem” alongwith an appropriate counter to each of the 8 methods suggested for reducing triglyceride levels.
Suggested Readings:
VIDEO LINKS:
Links to videos on the general health benefits of vitamin D
Where can you buy online?
-Here's a US-based company (Bio-Tech Pharmacal) where you could buy pure Vitamin D3 online...they have an attractive price for D3-5 (5000 IU).
Disclaimer: The above nutritional information is compiled from various research reports and scientific studies and articles based on nutritional facts and should be used to support rather than replace medical advice advocated by physicians. Reasonable care has been taken in preparing this document and the information provided herein is believed to be accurate. However, this information is not intended to constitute an "authoritative statement" under FDA rules and regulations.
GrassrootshealthD Action offers $40 25(OH)D testing by post to those who are willing to give a few details to the study they are conducting. Although you can only participate in one test ideally they would like you to be tested twice yearly and tell them how much vitamin D3 you take so they can build up a record of what 25(OH)D levels are achieved at different latitudes in response to different supplement intakes.
ReplyDeleteWhile at that site readers may care to watch some of the videos of presentations by the likes of Hollis, Heaney, Garland brothers, and Holick.
I found
Vitamin D and Diabetes-Can We Prevent it most interesting while
Skin Cancer/Sunscreen - the Dilemma is probably the most shocking.
Those used to reading scientific literature may find it quicker to read through the Documentation as this give you the slides used in the presentation without the waffle (or painful jokes)
Anyone interested in viamin D should take a look at www.vitaminD3world.com for some good summaries. the site also offers a good newsletter
ReplyDelete