EXPLORING VITAMIN D
Disclaimer: This report is not intended to be used as medical
advice. Any information regarding regiment of dosage and usage
that may be discussed does not necessarily reflect individual
circumstances that may exist. Always consult with your Doctor
before starting any supplement or vitamin program as some
supplements and vitamins may interfere with prescribed
medications.
WHAT IS A VITAMIN ?
Loosely explained, vitamins are organic compounds that are
required by a living organism as an essential nutrient in limited
quantities to sustain a healthy existence.
Vitamins can be further broken down into two groups. They are
either water-soluble or fat-soluble. There are 13 vitamins in the
human body 9 of which are water-soluble which consist of 8 B-
complex vitamins and vitamin C. The remaining 4 fat-soluble
vitamins are A, D, E and K.
Since the water-soluble vitamins naturally dissolve easily in
water, they generally are readily discharged from the body, to the
degree that urinary output becomes a strong judge of vitamin
consumption. Given the fact that they are not retained in the
body with longevity, more consistent intake becomes important.
Fat-soluble vitamins on the other hand, are absorbed through the
intestinal tract utilizing the aid of internal fats referred to as
lipids. Since they tend to accumulate in the human body, they
can lead to a condition called hypervitaminosis which is
vitamin toxicity.
FOCUSING ON VITAMIN D
Vitamin D is delivered in two very distinct forms: D2 and D3.
Vitamin D2 comes from plants and in a recent published study in
the Journal of Clinical Endocrinology and Metabolism, it was found
that it is less potent and does not stay as active in the body for
as long as vitamin D3. Vitamin D3 is a natural occurrence in the
human body and is present in three different forms, with a
distinct purpose for each.
Cholecalciferol is the form of vitamin D3 that is produced when
your body is exposed to sunlight. You cannot overdose on this
form of vitamin D.
Calcidiol, also referred to as 1-,25-hydroxyvitamin D3, is a
prehomone that the body makes from Cholecalciferol. This is the
form of vitamin D3 that your doctor refers to as levels of vitamin
D in your blood tests.
Calcitroil is also referred to as 1.25-dihydroxyvitamin D3. This
type of vitamin D3 is a very potent steroid hormone and is made
in the kidneys from calcidiol.
Alternative Names
Vitamin D2; Ergocalciferol, Vitamin D3; Cholecalciferol
FUNCTION OF VITAMIN D
Vitamin D is exceptionally important to your health. There are
over 350,000 web pages on vitamin D which indicates it’s
importance.
With the exceptions of Oxygen and Iodine, it is very
difficult to find a subject more important to discuss regarding
overall health issues, than vitamin D.
If the body has the proper levels of vitamin D from supplement
and or the proper amount of sunshine, you are far more apt to
experience considerable wellness benefits as a result. However,
if sufficient levels of vitamin D are absent in the body, numerous
and serious health issues can result.
Vitamin D helps our bodies absorb calcium. Phosphate and
calcium are the two main minerals that are essential for the
normal formation of the skeletal bones.
VITAMIN D DEFICIENCY SIDE EFFECTS
Weight gain
Bone softening (low bone density) or fractures
Fatigue and generalized weakness
Muscle cramps and weakness
Joint pain (most noticeable in the back and knees)
Blood sugar issues
Low immunity
Low calcium levels in the blood
Mood changes and irritability
Osteopenia or osteoporosis
Rickets in children
Contracting the cold or the flu (weakened immune system)
Asthma
Tuberculosis
Diabetes
Periodontal disease
Cardiovascular disease (high blood pressure and/or
congestive heart failure)
Major depressive disorder or seasonal affective disorder
Multiple sclerosis
VITAMIN D OVERDOSE SIDE EFFECTS
Taking too much vitamin D can make the intestines absorb excessive amounts of calcium and lead to:
Calcium deposits in soft tissues such as the heart and lungs
Confusion and disorientation
Damage to the kidneys
Kidney stones
Nausea, vomiting
Constipation
Poor appetite
Weakness
Weight loss
The best and only sure way to be completely confident of the
status of the level of vitamin D in your body is to have your
doctor do a blood test.
RECOMMENDATIONS
It only takes ten to 15 minutes of sunshine three times weekly to
produce the body's requirement of vitamin D. The sun needs to
shine directly on the skin of your face, arms, back, or legs and
without using any sunscreen.
People live in less sunny places may not make enough
vitamin D. Skin that is exposed to sunshine indoors through a
window or skylight will not produce vitamin D. Cloudy days,
shaded areas, and having dark-colored skin also cut down on the
amount of vitamin D the skin makes.
The Recommended Dietary Allowance (RDA) for vitamins reflects
how much of each vitamin in general people should get on a
daily basis.
The RDA for vitamins may be used as guidelines for each
person.
How much of each vitamin you need depends on your age
and gender. Other factors, such as pregnancy and your
health, are also important.
Infants (adequate intake of vitamin D)
0 - 6 months: 400 IU (10 micrograms (mcg) per day)
7 - 12 months: 400 IU (5 mcg/day)
Children
1 - 3 years: 600 IU (15 mcg/day)
4 - 8 years: 600 IU (15 mcg/day)
Older children and adults
9 - 70 years: 600 IU (15 mcg/day)
Adults over 70 years: 800 IU (20 mcg/day)
Pregnancy and breast-feeding: 600 IU (15 mcg/day)
In general, people over age 50 need higher amounts of vitamin D
than younger people. Ask your doctor which amount is best for
your individual needs.
Vitamin D toxicity almost always occurs from using too many
supplements.
INTERFERENCE FACTORS FOR THE BODY TO MAKE ENOUGH VIDAMIN D
Insufficient starting amounts of Vitamin D... you can’t
convert what isn’t there. So you need to either consume
supplemental Vitamin D or get sunshine. There just is no
other way.
The further you are from the equator, the more difficult it is
to get enough Vitamin D from the sun. At the equator, full
body exposure to sunlight produces up to 20,000 units of
Vitamin D3 per hour (depending on skin complexion - fair
skin produces the most Vitamin D3). If, however, one is
more than 30 degrees north or south of the equator it can
take from two to ten times longer to get adequate Vitamin
D3 from sunshine.
Sun blocking lotions prevent people from getting Vitamin D3
from the sun. Anything over an SPF 8 all but stops Vitamin
D3 production. A rule of thumb is to go in the sun for 15 to
30 minutes before applying sun block, so you get Vitamin D3
from the initial sun exposure, but don’t burn.
Sunlight is most effective at producing Vitamin D3 between
10:00 AM and 2:00 PM. After that the angle of the light isn’t
direct enough to stimulate as much production of Vitamin D3.
The darker one’s skin the more exposure to sunlight is
required for the production of Vitamin D3. This is due to the
melanin stopping the penetration of the UV rays that
stimulate Vitamin D3 production. Dark skinned people need
10 to 20 times more exposure to sun to produce the same
amount of Vitamin D3 in the skin. This results in darker
skinned people needing to consider supplemental Vitamin D3
unless they are in the sun several hours per day.
If your liver isn’t functioning properly, conversion of
“sunshine” produced 7-Dehydrocholesterol into 25-
dehydroxyvitamin D3 won’t occur. If this is an issue, always
ask your doctor for direction.
If your kidneys aren’t functioning properly, conversion of 25-
dehydroxyvitamin D3 to 1,25-dehydroxyvitamin D3 won’t occur.
FOOD SOURCES OF VITMAIN D
As mentioned, the body makes vitamin D when the skin is
directly exposed to the sun. That is why it is often referred to as
the "sunshine" vitamin. Most people meet at least some of their
vitamin D needs this way.
Very few foods naturally contain vitamin D. As a result, many
foods are fortified with vitamin D. Fortified is the process in which
vitamins been added to the food.
Unfortunately, some people may think that they are getting
enough Vitamin D through the diet. The fact is that diet alone
cannot supply adequate amounts of Vitamin D.
Here are 10 of the top foods that contain vitamin D.
#1: Cod Liver Oil Cod liver oil has been a popular supplement for many
years and naturally contains very high levels of
vitamin A and vitamin D. Cod liver oil provides
10001IU (1667% DV) per 100 gram serving, or
1360IU (340% DV) in a single tablespoon.
#2: Fish Various types of fish are high in vitamin D. Typically
raw fish contains more vitamin D than cooked, and
fatty cuts will contain more than lean cuts. Further,
fish canned in oil will have more vitamin D than those
canned in water. Raw fish is typically eaten in the form of sushi.
Raw Atlantic Herring provides the most vitamin D with 1628IU
(271% DV) per 100 gram serving, 2996IU (499% DV) per fillet,
and 456IU (76% DV) per ounce. It is followed by Pickled Herring
with 680IU (113% DV) per 100g serving, Canned Salmon (127%
DV), Raw Mackerel (60% DV), Oil Packed Sardines (45% DV),
Canned Mackerel (42% DV), and oil packed Tuna (39% DV).
#3: Fortified Cereals A breakfast staple in the Americas, most
Commercial cereals are fortified with the essential
vitamins and nutrients. Exercise caution and read
food labels when purchasing cereals, be sure to pick
products that have little or no refined sugars, and no partially
hydrogenated oils! Fortified cereals can provide up to 342IU
(57% DV) per 100 gram serving (~2 cups), and even more if
combined with fortified dairy products or fortified soy milk.
Products vary widely so be sure to check the nutrition label
before buying.
#4: Oysters In addition to vitamin D, Oysters are a great source
of vitamin b-12, zinc, iron, manganese, selenium, and
copper. Oysters are also high in cholesterol and
should be eaten in moderation. Raw wild caught Eastern Oysters provide 320IU (80% DV) per 100 gram serving,
269IU (67% DV) in six medium oysters.
#5: Caviar (Black and Red)
Caviar provides 232IU 58% DV) of vitamin D per 100 gram serving, or 37.1IU (9% DV) per teaspoon.
#6: Fortified Soy Products (Tofu and Soy Milk) Fortified soy products are often fortified with both
vitamin D and calcium. Fortified Tofu can provide up
to 157IU (39% DV) of vitamin D per 100 gram
serving, or 44IU (11% DV) per ounce. Fortified Soy
Milk can provide up to 49IU (12% DV) of vitamin D per 100 gram
serving, 119IU (30% DV) per cup. Amounts of vitamin D vary
widely between products, so be sure to read the nutrition facts
for vitamin D content.
#7: Salami, Ham, and Sausages Salami, Ham, and Sausages are a good source of
vitamin B12, and copper. Unfortunately, they are also
high in cholesterol and sodium, and so should be
limited by people at risk of hypertension, heart
attack, and stroke. Salami provides 62.0IU (16% DV) of vitamin
D per 100 gram serving, or 16.7IU (4% DV) per ounce (3 slices).
It is followed by Bologna Pork 56IU (9% DV) per 100 grams, and
Bratwurst 44IU (7% DV) per 100 gram serving.
#8: Fortified Dairy Products Dairy products are already high in calcium, so it
makes sense to fortify them with vitamin D. Milk can
provide up to 52.0IU (13% DV) of vitamin D per 100
gram serving, 127IU (32% DV) per cup. Cheese can
provide up to 6.6IU (2% DV) in a cubic inch, and butter provides
7.8IU (2% DV) in a single tablespoon. Check nutrition labels for
exact amounts.
#9: Eggs In addition to vitamin D, eggs are a good source of
vitamin B12, and protein. Eggs provide 37.0IU (9%
DV) of vitamin D per 100 gram serving, or 17.0IU
(4% DV) in a large fried egg.
#10: Mushrooms More than just a high vitamin D food, mushrooms
also provide vitamin B5 and copperr. Lightly cooked
white button mushrooms provide the most vitamin D
with 27.0IU (7% DV) per 100 gram serving, or 7.6IU (2% DV) per ounce.
REFERENCES
Escott-Stump S, ed. Nutrition and Diagnosis-Related Care. 6th
ed. Philadelphia, Pa: Lippincott, Williams & Wilkins; 2008.
Sarubin Fragaakis A, Thomson C. The Health Professional's Guide
to Popular Dietary Supplements. 3rd ed. Chicago, IL: American
Dietetic Association; 2007.
Institute of Medicine, Food and Nutrition Board. Dietary Reference
Intakes: Calcium, Phosphorus, Magnesium, Vitamin D, and
Fluoride. National Academy Press, Washington, DC, 2010.
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