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

1. 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.

1. 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.

1. 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.

1. 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.

1. 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.

1. 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.

1. 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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