January 23, 2017

Vitamin D: Effectiveness, Benefits and Safety

updated August, 2016

vitamin d product list
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What is Vitamin D?

Vitamin D is a steroid hormone, a group of fat-soluble prohormones, which encourages the absorption and metabolism of calcium and phosphorous. There are two major forms of vitamin D:  D2 (ergocalciferol) and D3 (cholecalciferol).

People who are exposed to adequate of sunlight do not need vitamin D supplements because sunlight promotes sufficient vitamin D synthesis in the skin. Aim for 15 minutes in the sun without sunscreen! Expose your face, arms and hands at least twice a week. And wait to wash off the sun! It takes up to 24 hours to absorb vitamin D through the skin.

Vitamin D3 is produced naturally in human skin exposed to ultraviolet B light and occurs in some animal products, such as cod liver oil, and, in smaller amounts, in other fatty fish such as herrings, mackerel, sardines, and tuna. Vitamin D3 is the most common form found in dietary supplements and is the form generally used to fortify foods such as milk (which naturally contains a small amount of vitamin D3), orange juice, cereal and yogurt.

Why do we need Vitamin D? Vitamin D:

  • Regulates the amount of calcium and phosphorous in the body, partly by controlling their levels of absorption
  • Treats and prevents rickets in children and osteomalacia (bone softening) in adults
  • Helps reduce inflammation in the airways caused by asthma
  • Regulates the immune system
  • Arms the immune system against infections
  • May keep the brain working well in later life
  • Is probably linked to maintaining a healthy body weight.
  • 15 reasons to get enough vitamin d
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    Reduces the risk of developing rheumatoid arthritis in women.
  • Can protect the body against damage from low levels of radiation
  • Lowers risk of developing cancer
  • Reduces risk for heart attacks, congestive heart failure, peripheral arterial disease (PAD), strokes, and the conditions associated with cardiovascular disease, such as high blood pressure and diabetes.
  • Provides protection against Parkinson’s disease
  • Lowers risk and severity of depression
  • Reduces risk of allergy in children and adolescents
  • Taken with calcium, vitamin D can help decrease post-menopausal bone loss and prevent osteoporosis (loss of bone density), as well as improve tooth retention in the elderly.
  • Increases bone density significantly in girls ages 9 to 13

Approved Vitamin D Product List

An independent lab tested 21 Vitamin D supplements, but only 18 products passed.  Three Vitamin D supplements were found UNSAFE for consumption due to incorrect labeling. These three are:

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Comments

  1. What is a good number for vitamin D. Mine was 20 at the dr.

  2. Typically, a level of 20 nanograms/milliliter to 50 ng/mL is considered adequate for healthy people.

Trackbacks

  1. […] Getting adequate vitamin D. Make sure you’re out in the sun 30 minutes a day or take at least 5000 IU of D3. […]

  2. […] it isn’t completely understood how higher vitamin D levels reduce your risk of Parkinson’s disease, there have been several studies noting its correlation. A study in France noted a reduction in […]

  3. […] I also recommend alfalfa, which builds red blood cells and helps prevent hemorrhaging.  Adequate vitamin D is also very important during pregnancy. Thirty-five (35) IU per lb of body weight is my standard […]

  4. […] Vitamin D helps us to absorb and use calcium.  Without a constant supply, the calcium is taken out of our bones to make our muscles and nerves work.  Osteoporosis is just a mild form of Rickets.  Osteopenia is a little milder, and so forth.  The scale looks like this: […]

  5. […] yourself to sunshine for just 20-30 minutes a day. However, supplementation is also helpful if your vitamin D levels are extremely low. Taking 35 IU per pound of body weight is a great daily dose to keep your blood […]

  6. […] balanced diet, plenty of vitamin D and regular exercise are far better and safer methods at preventing the flu than the vaccine […]

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