Vitamin D: Effectiveness, Benefits and Safety

updated August, 2016

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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.
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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: