Taking the Mystery Out of Vitamin D

Health Benefits

There has been much said recently about the health benefits of Vitamin D. Most of us know that Vitamin D helps with the absorption of calcium for increased bone strength. In fact, adequate Vitamin D is thought to be more important than calcium supplementation. Recent research has shown that Vitamin D deficiency may lead to an increased risk of heart disease and several cancers including breast, colon, and prostate cancer. Vitamin D may also protect us against certain autoimmune diseases and has a role in assisting the immune system to fight off infection. There is also an association to low Vitamin D levels leading to chronic fatigue and low energy, and low mood or Seasonal Affective Disorder (SAD).

Nutritional Sources

The supplemental forms of Vitamin D are Vitamin D2, derived from plant sources, and Vitamin D3, derived from animal sources. D3 is thought to be more absorbable in humans than D2, but D2 is still an acceptable form to supplement for those who are vegetarian or vegan.

Dietary sources of Vitamin D are highest in fatty, cold-water fish such as halibut, sardines, cod, mackerel, herring, and salmon. 100g or 3.5oz of herring contains anywhere from 320-840 IU (international units), salmon 150-550 IU, and sardines 1150-1570 IU. Fortified sources of Vitamin D, such as milk, only contains 100 IU in 8 oz. The current RDA for Vitamin D is 400 IU, yet many health professionals would agree that taking 1000-2000 IU daily would be safe and greatly benefit most adults.

The Sun as Source

So what about getting Vitamin D from the sun? Vitamin D is converted in our skin with exposure to ultraviolet light. But this is also dependent on many factors, including the intensity of sunlight, which is affected by the seasons, location, and time of day. Intensity is greatest near the equator, and during the spring and summer in northern climates. Skin pigmentation is also a factor, as people with darker skin have more difficulty absorbing Vitamin D than people with fair skin.

So how much Vitamin D can we typically produce through sun exposure? People with fair skin can produce about 20,000 IU when wearing a bathing suit without sunscreen in about 15 minutes. People with darker skin need about 20-25 minutes to make about the same amount. Once a certain level is met, more Vitamin D is not produced, so one would not suffer toxicity from longer exposure to sunlight.

Safe and Effective Supplementation Therapy

There is, however, a toxicity associated with too much Vitamin D usually due to over supplementation. Simple blood tests can be done to determine your current Vitamin D level, and is generally retested a couple of months after starting Vitamin D therapy.

Please note that information provided here is for general use only and is not intended to treat specific diseases or disorders. Safe and effective use of herbal supplements require professional guidance and is highly recommended.

Free Fifteen Minute Consultation

Unique to the Center's medical practice, Dr. Korey DiRoma, Naturopathic Doctor, offers full comprehensive evaluations where he and Dr. Ronald Stram, MD, the Center's founder, see patients together and develop customized treatment plans taking into account the benefits of the best combination of therapies available. Please contact us at 518-689-2244 for a free 15-minute consultation or to make an appointment for a more comprehensive personal plan.

High quality Vitamin D and other hand selected supplements are available for purchase at our online store or by calling our office to place an order: (518) 689-2244

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