Skip to comments.Vitamin D Is Essential To The Modern Indoor Lifestyle
Posted on 11/01/2010 8:16:56 PM PDT by blam
Vitamin D Is Essential To The Modern Indoor Lifestyle
By Michael Holick
October 23rd, 2010; Vol.178 #9 (p. 32)
Every cell in the body has a vitamin D receptor protein. It's estimated that upwards of 2,000 genes are directly or indirectly regulated by vitamin D.Its known that vitamin D is necessary for proper bone formation and maintenance. But recent decades have seen a torrent of studies suggesting that vitamin D can also affect many other aspects of health; some scientists have come to consider the daily recommended intake of 400 international units of vitamin D far too low.
Michael Holick is a biochemist and endocrinologist at Boston University who has spent a career researching the effects of vitamin D (which is actually not a vitamin but a hormone precursor). His new book is The Vitamin D Solution (Hudson Street Press, 2010). Holick recently spoke with Science News biomedicine writer Nathan Seppa.
How much vitamin D do we need?
Children should be taking at least 400 to 1,000 international units of vitamin D as a supplement every day, and adults should take 1,500 to 2,000 IU.
What about pregnant or breast-feeding women?
We tested pregnant women who were taking a prenatal vitamin containing 400 IU of vitamin D each day and drinking two glasses of fortified milk, and found that 76 percent of them and 81 percent of their newborns were still vitamin D deficient at the time of giving birth. We also estimate that most breast-feeding women are vitamin D deficient, and they pass along deficient milk to their infants.
Vitamin D deficiency has been linked to increased risks of infectious diseases, cancer, autoimmune diseases, heart disease, cognitive decline, Parkinsons disease, asthma, mood disorders and even diabetes.
(Excerpt) Read more at sciencenews.org ...
This whole phobia about sun exposure is another factor in Vitamin D deficiency. The only time I ever use suntan lotion is when I’m on the beach.
D3. 2000 a day. I’ve got mom taking it too.
If you live in Socal and wear a tank top and shorts every day, while outisde 4-5 hours every day...you, too get enough.
You can store it from summer to winter...but you have to load up.
“Children should be taking at least 400 to 1,000 international units of vitamin D as a supplement every day, and adults should take 1,500 to 2,000 IU.” is a good start.
1,000iu per 25lbs body weight is more accurate. But these numbers are a improvement.
It should also be in D3 form and oil based and taken with Magnesium. If tablet form is all you can obtain, take with some fat like Olive Oil or Coconut oil.
Depending on what part of the country you live in, even summer sun(in my case Michigan) is not enough to raise serum levels to an adequate healthy level.
I found that out the hard way. I couldn’t get well from pneumonia, had no strength in my legs and found out I was seriously deficient in vitamin D. Immediately after I got on the heavy regimen, I got better.
I now take 2000 daily.
I live in Texas — no shortage of sun here — and walk my dog every day. But I did use sunscreen on my arms because I was putting Retin A on them.
Yup. I was getting 1-2 bouts of bronchitis every winter. I read the article in post #4 and started taking an increased dose at that time and have moved up to 4,000 IU daily presently.
I haven't been sick since. Period!
My cardiologist and general practitioner both told me vitamin D helps either reduce bad cholesterol, increase good cholesterol or both, so I started taking it. I’d like to verify this info when I have time...
“It should also be in D3 form and oil based and taken with Magnesium.”
I have had success (latest serum level = 75 ng/ml) with 5000 i.u./day of Life Extension’s dry D3 capsules, although I usually take them with a couple of fish oil capsules.
I do not Jog. I do not Hike. I do not Walk. There’s WEATHER out there, you know. I exercise at home with the AC turned up to Meat Locker. And yes, even living in Hawaii, I take D daily...
OK, here I am to rain on everybody’s parade. There is a correlation between low levels of D and certain conditions. That does not prove that taking vitamin D supplements will correct those conditions. They don’t know that much yet.
I have read that taking large amounts of vitamin D might hinder a person’s ability to make D naturally from sunlight. That would not be a good thing.
Bodies like homeostasis, even if it is not a kind we appreciate (such as if we think we weigh too much), but attempting to alter one thing will cause our bodies to respond in ways we do not expect. Sometimes it takes years before we know what side effects may occur from taking a drug or large doses of vitamins or supplements.
In other words, proceed with caution. If at all possible, it is still best to get your D from sun exposure.
After reading about Vitamin D and its defense against cancer, I take 2000IU daily.
High levels of D3 can give some people heart palpitations an supposedly, heart damage. After 10 days on 5000 per day the heart palpitations were scary and I stopped. Just saying that some people shouldn’t and can’t take high doses.
“OK, here I am to rain on everybodys parade. Sometimes it takes years before we know what side effects may occur from taking a drug or large doses of vitamins or supplements. In other words, proceed with caution.”
No rain here. As someone who’s trying to avoid recurrence of a cancer known to be positively impacted by relatively high serum levels of Vitamin D I’m proceeding cautiously, but I’m proceeding. Unintended consequences of therapeutic levels of Vitamin D that might take years to manifest are not a high priority to me.
In the winter, that’s time for light therapy. It treats more than SAD triggered by reduced exposure to plenty of daylight.
I’ve learned that the hard way...I live in Oregon.
I also take 4,000 units and did not have a sniffle last winter.
I’ve considered how much beneficial (vitamin D producing) sunlight I’ve received over my lifetime and concluded it’s much less than I’d previously imagined. So I supplement.
Vitamin D ping!
And high doses of calcium can cause heart palpitations.
“(latest serum level = 75 ng/ml)”
That is outstanding!
You found your sweet spot, so stick with it.
80 good blog posts on Vitamin D3 here...
...and excellent D3 site here as well
...and stay away from “Nature Made” brand of Vitamin D capsules.
Lots of people have taken that brand for some time, then had their blood levels of vitamin D tested, and found near-zero improvement. So it has been shown to contain little or no vitamin D3.
Most other brands are fine, BUT you have to take them ALONG WITH FAT, or else take the softgel types, since this vitamin is fat-solulable (not absorbed unless it is taken along with fat)
I take extra vitamin D, also. I am just cautious about the latest “miracle” whenever it pops up. Our bodies are incredibly complex, and tinkering always affects more than we know. Nothing is risk-free. Clearly, in your situation, the benefits of taking extra vitamin D outweigh any possble risk there might be.
I will pray for you.
One possible downside of takng excessive amounts of D is that it might increase the risk of kidney stones in people prone to them.
Here is more useful info on D:
Thank you! Those are very good sites!
I use doses of “light therapy”...aka tanning bed...too.
It feels like a Florida beach, and you wouldn’t believe the amount of energy I feel afterward.
I know...it’s not good for me, but I don’t do it every day, and in the summer not at all.
I reserve it for the deepest and darkest days of the year...and for before I head south on a trip.
Your post is at odds with the testimony of many here who know from direct and long experience it is not true.
At daily levels in excess of 2000 iu per day good things begin to happen. Sickness dissipates or ceases. When there is a possibility or probability of cold or sinus an increase over the 2000 iu threshold for a few days or a week will likely eliminate the threat.
You have read...... your problem is that your one source research is trivial compared to a very large host of other sources available here on Free republic over a long period.Your skepticism is noteworthy but is unwarranted.
Blam has posted several additional sources here today.
Here are more. The first was posted on Free Republic years ago and is especially compelling
I believe that the same can be said for red wine! But I am absolutely positive that Vitamin B3, Niacin, in the form of nicotinic acid, the kind that causes flushing at first, will increase the good cholesterol, and reduce the bad, as well as reduce triglycerides, if taken at 2000 mg per day level. (I weigh 175 lb. 1500 mg did not quite work for me.) The flushing can be eliminated by taking a non-enteric coated aspirin for a while, then that can be discontinued after a few days.
When I come across information from what I believe is a credible source and will be of interest to Freepers, I post it. There are many health issues that are not settled, by any means, and it’s helpful to have as much info as possible.