What's all the hype about Vitamin D?
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Vitamin D has gotten a lot of press recently. The debate is over how much is the right amount. As with all supplements, the proper amount will vary person by person, but, here is some information that will help you to figure out if you need to supplement and how much.
Vitamin D is both a nutrient we eat and a hormone our bodies produce with the help of sunlight. The problem is that we would need to eat a ridiculous amount of salmon and cod liver oil to get what our body needs from food. In fact, most of the Vitamin D we get, we produce ourselves with the help of direct sunlight. However, sunscreen, limited exposure due to our “indoor lifestyles” as well as our skin color (darker skin color makes absorption more difficult) and even where we live (those who live in the north and/or during winter months get less sun exposure) and our age (as we age, our skin produces less vitamin D) make it almost impossible to get adequate Vitamin D without supplementation.
Vitamin D promotes both bone strength and muscle strength. It reduces cellular growth and improves cell differentiation. According to Dr. Mark Hyman, this “makes vitamin D one of the most potent cancer inhibitors - and explains why vitamin D deficiency has been linked to colon, prostate, breast, and ovarian cancer”. Vitamin D is also involved in immune function and the reduction of inflammation. According to NIH, “A growing body of research suggests that vitamin D might play some role in the prevention and treatment of type 1 and type 2 diabetes, hypertension, glucose intolerance, multiple sclerosis, and other medical conditions”.
Vitamin D is, however, one of the vitamins that can be toxic at high doses. Therefore, it is always a good idea to have your doctor measure your blood levels before supplementing. According to the Food and Nutrition Board (FNB), the ideal blood concentration would be 100-150 nmol/L which equates to 2000-5000 IU of supplemented Vitamin D daily. To be safe, they recommend 2000-4000 IU unless you are being monitored by a physician. According to the Harvard School of public health, “the new guidelines, however, are overly conservative about the recommended intake, and they do not give enough weight to some of the latest science on vitamin D and health. For bone health and chronic disease prevention, many people are likely to need more vitamin D than even these new government guidelines recommend.”
There can also be contraindications with Vitamin D and certain medications, so again, be sure to check with your doctor before beginning supplementation. Vitamin D comes in two forms: D2 and D3. Studies have shown that both of these forms are equally good for bone health, however, according to Dr. Hyman, “the only active form of vitamin D is vitamin D3”. So, look for this when evaluating supplements.
Action Items for Chronically Great Health!
Eat a diet rich in wild salmon, mackerel, sardines, and eggs. Halibut, trout and swordfish are also good sources. Dairy from milk and yogurt can also be a source of D3 if your body tolerates it. Dairy and eggs from grass fed cows and free range chickens have the highest levels.
Have your vitamin D levels monitored by your physician to know how much to supplement. You may need as much as 5000-10000 IU for a few months to reach optimal levels.
Continue monitoring until you reach optimal levels and then continue to supplement 2000-4000 IU/daily to maintain.
Remember that in the winter months you will probably need more supplementation (closer to 4000 IU) to maintain optimal levels.
Look for Vitamin D3 when you supplement