What if there was a natural, inexpensive protection against heart disease, diabetes, osteoporosis and many forms of cancer? Not simply a vitamin, but a hormone as well, vitamin D is emerging as one of the most important indicators of physical and mental health.
What if access to it was free and easy to obtain where you live in sunny Arizona?
Indeed, the answer may be in your own backyard! Your body synthesizes vitamin D from cholesterol when the skin is exposed to sunlight. You also may obtain vitamin D through food or supplements. Food sources include fatty fish (such as tuna, herring, catfish, and salmon), as well as eggs and cod liver oil. Vitamin D3 is added to most milk and cereals and fortunately, vitamin D3 is inexpensive in pill form.
The most severe deficiencies appear in people living in climates where sunlight isn’t as readily available in winter months, and those with darker skin tones. However, shockingly, studies find that many people in Southern Arizona of varying skin pigments are deficient in vitamin D. A higher number of African American and Hispanic Arizonans are at higher risk.
Emerging research has demonstrated low-levels of vitamin D are implicated in a person’s risk for the “big four” (heart disease, type 2 diabetes, several types of cancer and osteoporosis), as well as several other conditions, including, but not limited to — hang on it’s a long list and growing each month: stroke, autoimmune diseases (such as MS, rheumatoid arthritis, type 1 diabetes, Chron’s disease), depression, flu, colds, asthma, chronic fatigue, allergies, chronic pain, osteoarthritis, obesity, high blood pressure, muscle weakness and wasting, and some birth defects.
Researchers are not sure of the exact percent of the US population deficient in D, but estimates range from 30-60%.To find out your level, ask your doctor to run a 25(OH) D test (commonly known as a “serum vitamin D level”) next time you do blood work.
Why the epidemic of low vitamin D?
There is a wide-range of theories to explain the epidemic of low D levels. Implicated is an increase in sunscreen use, more indoor living, or the increase in pollution. It is important to note that due to darker skin color, African Americans living at higher latitudes are at greater risk of vitamin D deficiency. Everyone living at higher latitudes is at increased risk towards the end of winter.
Another theory is the well-known fact that certain medications lower vitamin D levels. For instance, one of the most common side-effects of taking statin drugs (a class of cholesterol-lowering drugs) is muscular pain caused by vitamin D deficiency. In one study, the participants needed to receive 50,000 IU of vitamin D per week for 12 weeks to get their levels up from 20ng/ml to 48ng/ml. The National Institutes of Health (NIH) may soon increase the safe maximum dose to 10,000 IUs per day. For now, such high doses of vitamin D in the tens of thousands of units should only be taken under the care of a medical professional.
Other medications cause a deficiency of vitamin D in the body: blood thinners, anti-seizure drugs, corticosteroids, and some categories of acid-reflux drugs.
And, people who are obese have lower levels of Vitamin D and more difficulty absorbing vitamin D from sunlight. There is evidence that increasing low D levels in the obese may aid in weight loss.
The current recommended range for adequate intake of Vitamin D is from 400-600 IU per day for adults. However, it is clear that 400 IU/day is not enough, and raises levels only slightly. The safe upper levels per day are 1,000 IU from birth to 12 months and 2,000 IU for 1 year and older. Top researchers argue that both the adequate intake and upper limits need to be revised.
To supplement or not to supplement?
To be sure how much supplemental D you need, it’s best to have your levels checked. Then, consult with nutrition professional to determine appropriate dietary changes and supplementation. The level should be over 30ng/mL or greater; however, for protection against many chronic diseases, aim for 50ng/mL or higher.
Depending on your skin tone, get some sun exposure on the body without sunscreen most days of the week. This is still controversial among some dermatologists. However, no one is suggesting excessive sun exposure. Most experts now agree for adequate vitamin D absorption, expose your arms or legs with no sun block for 5 to 10 minutes for fair complexions, 15-20 minutes for medium complexions, and up to 30 minutes for darker complexions. These very moderate levels of exposure should be enough to make 1500 IU of vitamin D if you are not obese or on medications that interfere with Vitamin D absorption. It is not safe for anyone to burn. Moderate sun exposure is the key to safely increasing your D levels.
Of course, to prevent premature aging, never go outside without sunscreen on your face; protect your face with sunscreen everyday, all day.
If you are at risk for skin cancer or have a low D level – the best option is to supplement rather than rely on moderate sun exposure alone. More it more, it’s looking as if most people need a bit of both.
About Romy Nelson
Hiya Romy, very well written! Please remember than Sun cream doesn’t block the UV-A which penetrates deep down inside the skin. This can still cause skin cancer.
Thanks! Yes, that is why I made sure to stress moderate sun exposure and for people to consider supplementation and diet.
Indded it may change your life.Take a look at http://www.vitaminD3world.com for some good summaries of the data. The site also offers a good newsletter and has recently launched a new formulation of vitamin D that it is offering to its customers children free of charge
Vitamin D is also important for a number of other obscure diseases such as: Multiple Sclerosis, Alzheimer’s, Parkinson’s, and depression.
For a large summary of obscure Vitamin D studies check out this page.