Vitamin D

Get to Know Vitamin D: Part II

Wednesday, November 18, 2009 by: Jeremiah Smith, PharmD
Tags: vitamin D, health news, Natural News

eTrust Pro Certified

Most Viewed Articles
Popular on Facebook
White House admits staging fake vaccination operation to gather DNA from the public
EXCLUSIVE: Natural News tests flu vaccine for heavy metals, finds 25,000 times higher mercury level than EPA limit for water
Irrefutable proof we are all being sprayed with poison: 571 tons of toxic lead 'chemtrailed' into America's skies every year
Truvia sweetener a powerful pesticide; scientists shocked as fruit flies die in less than a week from eating GMO-derived erythritol
Russia taking McDonald's to court, threatens countrywide shutdown
Why does the CDC own a patent on Ebola 'invention?'
Senator who attacked Doctor Oz over dietary supplements received over $146,000 in campaign contributions from Big Pharma mega-retailer and Monsanto
Global warming data FAKED by government to fit climate change fictions
Oregon man serving prison sentence for collecting rainwater on his own property
HOAX confirmed: Michelle Obama 'GMOs for children' campaign a parody of modern agricultural politics
Ebola outbreak may already be uncontrollable; Monsanto invests in Ebola treatment drug company as pandemic spreads
Ben & Jerry's switches to non-GMO, Fair Trade ice cream ingredients
Diet soda, aspartame linked to premature deaths in women
Elliot Rodger, like nearly all young killers, was taking psychiatric drugs (Xanax)
Right to farm being stripped from Americans: Michigan to criminalize small family farms with chickens, goats, honey bees and more
BREAKING: CDC whistleblower confesses to MMR vaccine research fraud in historic public statement
Monsanto's seed imperialism halted in Canada thanks to massive protests
5 powerful antibiotics that don't require a prescription
Delicious
(NaturalNews) The first part of this article began a series of questions and answers aimed at introducing vitamin D and describing its importance to health. This part continues the series with a focus on sources of vitamin D, along with information on appropriate dosing.

Where do I get Vitamin D?

The body can make its own vitamin D following exposure to UVB radiation from the sun. Adequate exposure typically requires around 15 to 20 minutes of midday sunlight, 2 to 3 times per week. However, this particular ultraviolet light is not available during the winter months at some latitudes, while other latitudes offer a year-round supply. The greater the distance from the equator, the less UVB there is. Another factor to consider when it comes to sun exposure is skin pigmentation. Those with darker skin will require a longer duration of exposure to sunlight, compared to those with lighter skin.

Remember to protect your skin if you are going to be in the sun for prolonged periods of time. Sensible sun exposure must be balanced against the harmful effects of sunburn.

Supplementation can provide an optimal amount of vitamin D for those unable to spend sufficient time in the sun. There are also dietary sources of vitamin D, but it's practically impossible to get enough from food alone. Some examples include fatty fish, egg yolks and fortified milk. To reach even bare minimum levels would require drinking around 20 glasses of milk every single day.

What is the Difference between Vitamin D2 and Vitamin D3?

The two forms of vitamin D available as supplements are ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Fungi, plants and invertebrate animals make ergocalciferol. Cholecalciferol is produced in the skin of vertebrate animals, including humans. There is only a slight difference in molecular structure between these two compounds. Still, that small difference has a significant impact on biological activity. In humans, vitamin D3 is much more effective, and safer, than vitamin D2. Therefore, if you supplement, be sure that you are taking vitamin D3, or cholecalciferol.

Am I Taking Enough or Too Much?

Estimates from current research show that a healthy individual uses around 4,000 IU of vitamin D per day. The dose needed to satisfy daily demand varies depending upon sun exposure factors, age and weight. Generally, older people need more than younger people, and those who are overweight need more than those who are normal weight.

Fortunately, there is a wide gap between the level of supplementation that will guarantee optimal vitamin D status and the level that could lead to toxicity. Research has shown that vitamin D toxicity may occur following long-term intake of around 40,000 IU daily; whereas, toxicity is unlikely with a daily intake of 10,000 IU or less. While it is true that most individuals do not need a dose of 10,000 IU per day, it's good to know that vitamin D has such a wide margin of safety.

What is my Vitamin D Status?

The only way to be certain of vitamin D status is to measure the blood level of 25(OH)D, also known as calcidiol. Experts recommend having at least one test every year. It is also advisable to check a few months after beginning regular supplementation, especially when taking 5,000 IU per day or greater. Additionally, anyone taking extremely high doses for an extended period should be aware of the signs and symptoms of vitamin D toxicity. These may include nausea, vomiting, poor appetite, constipation, weakness, kidney stones, and arrhythmias, along with elevated blood levels of calcium, liver enzymes or cholesterol.

References:

Vitamin D Council
(http://www.vitamindcouncil.org/)

Dr. Michael F. Holick on Vitamin D
(http://www.vitamindhealth.org/)

Wikipedia, "Vitamin D"
(http://en.wikipedia.org/wiki/Vitamin_D)

GrassrootsHealth
(http://www.grassrootshealth.net/)

Sunlight, Nutrition And Health Research Center
(http://www.sunarc.org/)

About the author

Jeremiah Smith is a licensed and practicing pharmacist with a strong interest in nutrition and natural medicine. He is driven by a thirst for knowledge and a passion for helping others achieve optimal health. Smith writes articles on a range of topics related to wellness. You can visit his website at (http://www.anewvision.info/)

Join over four million monthly readers. Your privacy is protected. Unsubscribe at any time.
comments powered by Disqus
Take Action: Support NaturalNews.com by linking back to this article from your website

Permalink to this article:

Embed article link: (copy HTML code below):

Reprinting this article:
Non-commercial use OK, cite NaturalNews.com with clickable link.

Follow Natural News on Facebook, Twitter, Google Plus, and Pinterest

Colloidal Silver

Advertise with NaturalNews...

Support NaturalNews Sponsors:

Advertise with NaturalNews...

GET SHOW DETAILS
+ a FREE GIFT

Sign up for the FREE Natural News Email Newsletter

Receive breaking news on GMOs, vaccines, fluoride, radiation protection, natural cures, food safety alerts and interviews with the world's top experts on natural health and more.

Join over 7 million monthly readers of NaturalNews.com, the internet's No. 1 natural health news site. (Source: Alexa.com)

Your email address *

Please enter the code you see above*

No Thanks

Already have it and love it!

Natural News supports and helps fund these organizations:

* Required. Once you click submit, we will send you an email asking you to confirm your free registration. Your privacy is assured and your information is kept confidential. You may unsubscribe at anytime.