Vitamin D and Your Health
Surprising New Findings

by Greg Petty
May 2009

Vitamin D has been in the spotlight lately for a whole host of published research reports that seem to indicate that it is much more vital to our bodily processes than previously credited. Better known as the "free" vitamin because your body produces it from sunlight, vitamin D is contained in only a few food sources. Recent medical evidence suggests that many Americans may be vitamin D deficient and that serious health consequences could be the result.

Vitamin D Facts
Vitamin D is found in many dietary sources such as fish, eggs, fortified milk and cod liver oil. The best vitamin D for your body is that produced by your body by exposure of your skin to sunlight. All you need is approximately 10 minutes of sun on your skin 2-3 times a week. It is readily usable by circulating in your blood after conversion in your liver to 25-hydroxyvitamin D (25(OH)D). Vitamin D2 (ergocalciferol) is derived from plant and yeast sources and D3 (colecalciferol) from animal sources.

Once the circulating form has traveled to the kidney it is converted to the active form of vitamin D, 1,25-dihydroxyvitamin D (1,25(OH)2D) that is the form that helps our body perform functions such as circulating calcium needed for bone mineralization, metabolic and neuromuscular activity. Other tissues in your body such as the brain, pancreas, prostate and colon also convert vitamin D into its active form.

To quote the National Institute of Health, "The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones. Recently, research also suggests vitamin D may provide protection from osteoporosis, hypertension (high blood pressure), cancer, and several autoimmune diseases."

Vitamin D Deficiencies and Disease
There are a number of reasons that Americans may not be taking in the needed amount of vitamin D. Some of them include: limited vitamin D in the diet, extensive use of sunscreen, living at high altitude, dark skin pigmentation and diminished outdoor activity. (Get away from the TV and video games and go outside!)

What are some of the results of this vital vitamin deficiency? Sit up and pay attention because the medical research is beginning to show widespread negative effects on your body and the development of chronic disease. A growing body of evidence suggests the following:

• A recent NIH study that spanned 12 years, showed death rates were 26% higher for persons with low levels of vitamin D.
• Higher vitamin D levels (from sunlight and food sources) were associated with a 35% reduction in breast cancer risk later in life. Colorectal, gastrointestinal, prostate and ovarian cancer also appear to be decreased.
• Lower levels of vitamin D are associated with high blood pressure and cardiovascular disease.
• Evidence suggests that vitamin D is important in the prevention of autoimmune disease and may be involved in multiple sclerosis, rheumatoid arthritis, and type 1 diabetes (Further research is required).
• Vitamin D boosts the immune system and it makes a protein that kills the bacteria that causes tuberculosis. It could also be important in preventing cold and influenza infection.
• Low levels of vitamin D increase the risk of cognitive impairment in the elderly.
• Low levels may be involved in persistent, nonspecific muscoskeletal pain.

Studies from two different periods of time (1988-94 and 2001-04) have indicated an alarming drop in vitamin D levels in the whole population. The greatest drops were seen among African Americans. Other groups found with low levels were Latin Americans, the elderly, the obese, post-menopausal women and those who smoke.

How Much is Enough?
The current American recommended daily dose for 19-50 year olds is 200 IU, 51-70 year olds increases to 400 IU and greater than 71 up to 600 IU. The recommended dosage levels in Europe are higher.

The current literature and research results suggest the following:

• Recommended dosage levels are outdated and should be changed and new recommendations instituted.
• Standard blood tests should include testing for vitamin D levels in all people at least annually.

Dr. Andrew Weil recommends at least 1,000 IU of D3 (colecalciferol) and other physicians say between 800-1,200 IU per day.

This is definitely a medical subject all of us should continue to follow with regard to research and recommended changes. Per the NIH, &auot;An Institute of Medicine panel is planning to have new recommendations out by mid-2010. It’s pretty clear that you need a minimum of 1,400 to 2,000 IU a day, and if you’re obese, you probably need at least one and a half to two times as much, because the fat sequesters the vitamin D." (Dr. Michael F. Holick, Boston University.)

What Should You Do?
First, have a vitamin D summit with your doctor and have your vitamin D level assessed. Everyone is unique and so is the right level of vitamin D for you. Discuss these findings with your doctor. Let your doctor know that you want an annual test for the vitamin to become standard.

Second, discuss special medical conditions such as osteoporosis, arthritis, diabetes, calcium and bone density and broken bones. Don’t forget susceptibility to colds, flu and other immune system responses.

Lastly, spend some time outdoors and be physically active (again with doctor approval). Obtain your vitamin D from sunlight and natural food sources where possible. (See chart on previous page). Decide on how much of a vitamin D supplement you need to take on a daily basis.

Here’s to your new vitamin D health and feeling better!

Sources
National Institutes of Health — www.medlineplus.com
International Food Information Council Foundation — www.ific.org
Easy-immune-health.com
Vitamindcouncil.org
8 Weeks to Optimum Health by Andrew Weil, M.D.

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