We all know our bones are made of calcium, so it makes sense that the more calcium we get, say, by drinking a lot of milk every day, the more calcium we’ll have in our body.   Voila — strong bones! Right?

Not so fast.

Some research trials have found an increased risk of fractures in people with a high milk intake[i]. A possible cause of these results would be a deficiency in vitamin D, which the body requires in order to properly use calcium.

 

Vitamin D Takes Center Stage

For many years now, vitamin D has been researched and investigated for the benefits it offers. It is rapidly emerging as a big player in the world of vitamins as one that supports health, and even one that can cut your risk of several different types of cancer by 50 percent[ii]!

More than 30 different body tissues contain receptors for the active vitamin D hormone[iii]. In addition to its’ importance for mineral absorption, maintaining bone density, and preventing bone loss, vitamin D supports healthy muscles (heart), prevents hypertension, as well as containing antitumor properties (cancer).

Vitamin D also helps regulate immune system activity by limiting inflammatory responses. It is a well-studied nutrient for combating the effects of autoimmune diseases such as multiple sclerosis (MS), rheumatoid arthritis and type 1 diabetes[iv]. Immune cells (T-cells) have specific receptors for vitamin D, creating the link to autoimmune diseases that have T-cell inflammation[v].

Chemistry

How Does Vitamin D Work?                      

The active form of vitamin D is a hormone – a “chemical messenger” – and is produced from cholesterol.   As a chemical messenger, vitamin D communicates throughout the entire body. Receptors that “listen” to vitamin D have been found in almost every type of human cell, from the brain to the bones.

As mentioned above, researchers have figured out that vitamin D does a lot more than help absorb calcium for bone health.   It supports the repair and maintenance of functions and tissues throughout the body, and regulates the immune system.   And that’s just the beginning.   The human body has about 25,000 genes, and science has proven, so far, that vitamin D can influence almost 3,000 of them.

 

Vitamin D Deficiency Epidemic Across the U.S.

Along with all the great new research and information on vitamin D in recent years, scientists are estimating that as much as 85% of the U.S. population may be vitamin D deficient.   This is partly due to various health organizations increasing their recommended minimums for this important nutrient[vi].

 

Signs of Deficiency and What to Do

Signs of vitamin D deficiency include:

  • Children — rickets, stunted growth, delayed tooth development, softened skull (infants) or bone deformities.
  • Adults – low calcium levels in bloodstream, poor absorption of minerals in bones (osteoporosis), abnormalities in pelvic bones (women), poor bone mineralization. Ongoing deficiency of vitamin D is linked to chronic diseases such as kidney disease, Crohn’s, hyperparathyroidism, autoimmune disease and various types of cancer.

Increasing vitamin D levels can be successfully accomplished by focusing on adding the following to your daily diet and routine:

Low-mercury fish and fish liver oils – swordfish, halibut, sea bass, herring, tune, cod, sardines, and shrimp

eggs

 

  • Organic milk and dairy products.
  • Organic eggs
  • Increase sun exposure – through the skin, vitamin D can be produced in the body when exposed to the sun. I’m talking about reasonable sun exposure — not frying your skin until you’re burnt to a crisp! Be aware that vitamin D production from the sun is hampered by use of sun screens, as well as pollution, clouds, clothing and even window glass.       Also, the skin production of vitamin D decreases with age[vii].

 

Supplementing Vitamin D

Given the importance of this vitamin in maintaining health, and that deficiencies are common, it makes sense that people would augment their daily intake of vitamin D by taking supplements. The correct form of a vitamin D supplement is D3 (cholecalciferol), which is the most active form. Synthetic forms of vitamin D2 are available, but are linked to almost all of the current toxicity data relating to this class of vitamins[viii].

The recommended daily dose for adults and children 9 years and older is 1,000 to 2,000 IU’s, taken with meals[ix]. Your body requires about 4,000 IU’s daily just to maintain its current vitamin D level, so supplementing 1,000 to 2,000 IU’s, in addition to food sources and sunlight, should be adequate for most people.

An existing, chronic health condition might require a higher daily dose, as much as 8,000 IUs per day[x]. Those who already take a multi-vitamin containing vitamin D, or your lab work for 25(OH)D indicates vitamin D levels are already adequate (>50-70 ng/L), a separate vitamin D supplement might not be necessary.

For more information on how to choose supplements, please see my blog “Do You Need Supplements?” posted on my web site December, 2014.

Wishing you health and happiness!

 

DISCLAIMER: If you are dealing with a serious or chronic health issue, check with your doctor before beginning a nutritional program, taking supplements, discontinuing medications, or eliminating foods from your daily diet. This information is not intended to replace medical advice from your doctor or to diagnose any health condition

 

References

[i] Holford, P. (reprinted 2010). Food Is Better Medicine Than Drugs. London, UK: Little, Brown Book Group.

[ii] Mercola, J., M.D. (2015). Could Optimizing Your Vitamin D Levels Actually Reduce Cancer and Diabetes? www.mercola.com

[iii] Lieberman, S. & Bruning, N. (2007) 4th Edition. The Real Vitamin and Mineral Book. New York: The Penguin Group

[iv] Mercola, J., M.D. (2015). Could Optimizing Your Vitamin D Levels Actually Reduce Cancer and Diabetes? www.mercola.com

[v] Mateljan, G. (2007) The World’s Healthiest Foods. Washington, DC: GMF Publishing

[vi]Mercola, J., M.D. (2015). Could Optimizing Your Vitamin D Levels Actually Reduce Cancer and Diabetes? www.mercola.com

[vii] Haas, E., M.D. (2006). Staying Healthy with Nutrition. New York, NY: Ten Speed Press/Random House

[viii]Mercola, J., M.D. (2002). Test Values and Treatment for Vitamin D Deficiency. www.mercola.com

[ix] Murray, M., N.D. (updated 2012). The Encyclopedia of Natural Medicine. New York, NY: Atria Paperback

[x] Mercola, J., M.D. (2002). Test Values and Treatment for Vitamin D Deficiency. www.mercola.com

Nutrition Life Strategies