Vitamin D is one of the few things our body can actually produce; when given the appropriate opportunity. When the human skin is exposed to direct sunlight, with UV rays, for 15-20 minutes, without sun block, our body will produce Vitamin D; keep in mind our skin contains some cholesterol and fat and it is the reaction between the UV rays and the cholesterol and fat that starts the first steps to produce inactive, or stored, vitamin D, while the liver and kidneys turn the inactive form into the active form. Modern society is generally scarred of sun exposure; this in combination with Vitamin D being not being consumed in foods, our society as a whole runs the risk of vitamin D deficiency. Clouds, smog, windows, and sunscreen all affect the amount of vitamin D your body can produce. It is estimated that fair skinned, or white skinned, people will need 45 min of sun exposure throughout the week to produce enough vitamin D while dark skinned people will need about 3 hours of sun exposure to produce the same amount; keep in mind this is only an estimate and can change with the amount of skin exposed and the intensity of the sun on the particular day.
What does Vitamin D do?
Vitamin D is an essential vitamin for the health of our bones, teeth, and much more. Chiefly, Vitamin D aids in the absorption of calcium. It is also known for regulating your immune system; which is why some research shows it can help with cancer prevention. However, recently scientists have been vigorously working and discovering more potential needs, and uses, for vitamin D in our body. Current research points to the following conditions as being possible areas where optimal vitamin D levels can benefit: Cardiovascular disease, hypertension, type 2 diabetes, osteoarthritis, multiple sclerosis, prevention of type 1 diabetes, depression, epilepsy, migraine headaches, PCOS, autoimmune and inflammatory conditions, chronic musculoskeletal pain, rickets in children, adults who live in the northern half of the United States, the elderly, people with dark skin, breast, colon, and prostate cancer, high blood pressure, depression, obesity, osteoporosis, one study even showed taking vitamin D reduced the risk of falling by 22%, and to treat parathyroid disorders.
Where can you get Vitamin D?
The most common sources of vitamin D in the diet are cod liver oil, fatty fish (like salmon, mackerel, tuna, sardines), chicken eggs, and fortified foods like milk, orange juice, and yogurt. The other source of vitamin D is of course supplementation. But, some important clarification is necessary. There are two forms of supplemental vitamin D; ergocalciferol (commonly called Vitamin D2) and cholecalciferol (commonly called Vitamin D3). Current research seems to be leaning towards vitamin D3 as being best for raising blood levels of vitamin D.
Who is likely deficient in Vitamin D?
A recent study at the Hospital for Special Surgery in New York City looked back at 723 patients undergoing orthopedic surgery and found that about 40% of the patients had a deficiency in serum, or blood levels, vitamin D levels; this study was published in the Journal of Bone and Joint Surgery. The study went on further to state that inadequate vitamin D levels in patients undergoing orthopedic surgery put patients at risk for complications. This 40% mark is similar to multiple studies looking at the general population in the United States. Some studies suggest more of a regional deficiency; suggesting that particularly the north east of the United States are some of the most deficient Americans.
How much vitamin D should you take?
Today the best way to find out if you are vitamin D deficient is a blood test; 25(OH)D is the test. The Medical University of South Carolina’s, Dr. Bruce Hollis states in a recent paper that 25(OH)D levels below 80 nmol/L represents a state of vitamin D deficiency. A recent review of Vitamin D literature proposed that 100-160 nmol/L represents the optimal level, while levels above 200 nmol/L, is considered excess. In general it has been estimated that the average person will need between 200-600IU per day to have sufficient blood levels of vitamin D. However, this amount is constantly being debated in the literature, with some experts suggesting 2000IU’s or even up to 5000IU’s per day; however this high dose is usually monitored with blood levels to make sure the blood levels are not too high. What experts are finding is that for some people, it requires a higher dose, especially at first, to get and maintain some people’s blood levels of vitamin D.
Possible interactions with Vitamin D?
Dr. Reingold Vieth, a Canadian researcher, made the statement “all iatrogenic cases of vitamin D toxicity in the literature involved vitamin D2 supplementation”. Vitamin D3 poisonings have occurred with prolonged intake greater than 40,000 IU’s and vitamin D toxicity as a result of sun exposure is also a rare occurrence. Remember that vitamin D is fat soluble, along with A, E,K, and therefore is at higher risk for being toxic. Side effects with vitamin D can be, but are not limited to: increased thirst, muscle problems, increased frequency of urination, metal taste in mouth, constipation, diarrhea, vomiting, weight loss, bone pain, sore eyes, tiredness, and itchy skin. People with heart problems and kidney disease need to be especially careful and should consult with their doctor prior to supplementation. Vitamin D may interact with some medications such as: Lipitor, calcium channel blockers, prednisone, Lanoxin, Estrogen, Isoniazid, Thiazide, Antacids, Anti-seizure medications, Bile acid sequestrants, Rifampin, mineral oil, and Alli. Due to these increased risks, consult with your health care provider prior to taking vitamin D.
Hopefully by now you are beginning to see the overall picture being painted. Our bodies are complicated beyond our current understanding. Daily, new research is coming out, and our opinions will change accordingly. However, one thing seems to remain constant. Our body needs to be supplied with good healthy nutrients and water, void of toxins or poisons, in order to carry out daily functions and to live to our fullest potential. When we deprive our body of these basic elements, our body reacts in a negative manner. Let’s end things on this note: “it is said that today is called the present because to be alive is a gift”. Therefore take advantage of this gift and live life.
Thank you for this! Good information and good advice!
This article contains very good advice for people who need more Vitamin D.