What is Vitamine D?

Although named a vitamin nearly 100 years ago, vitamin D, medical name Calciferol, is in fact, a hormone synthesized in the skin when exposed to the sun’s ultraviolet waves. As humans have evolved and moved away from the equator, had the sun light blocked by sunscreens, particulate and ozone pollution and moved indoors most of the day, the deficiencies from a lack of vitamin D are becoming widespread and more demonstrable. Because a simple blood test can accurately measure 25-OH (hydroxy) Vitamin D3 (do not get the 1, 25 Di-Hydroxy Vitamin D test since this will not show a deficiency of Vitamin D3).   You can ask your doctor to order a laboratory test to see if you are deficient. Normal values range from 20-100 ng/ml, however, levels between 50-60 ng/ml are considered optimal and are associated with a wide range of health benefits.

Who has Vitamin D deficiency?

It is common in children, teens, adults working indoors and seniors. The U.S. government mandated in the 1940’s that vitamin D be added to homogenized milk and to cheese. Milk is a poor source of Vitamin D and may have other negative effects such as increased mucous production and allergies.  At the turn of the 20th century in the United States and in developing countries worldwide, a condition from vitamin D deficiency called rickets was prevalent. This is rather uncommon now but other problems associated with vitamin D deficiency persist.  Breast-fed and infant children, Asian children and most African-Americans are vitamin D deficient.  Whether being on limited diets or having darker skin that prevents adequate UV light penetration, these individuals will likely suffer the problems of vitamin D deficiency in later years.

Although the FDA recommended dietary allowances (RDA) for Vitamin D3 is 400 IU, recent research lists 1000IU to 4000IU per day may be necessary to raise the 25OH Vitamin D3 levels to the optimum range.  Vitamin D deficiency may be the result of non-absorption, which occurs very rarely, and will require the use of a UVB lamp for minutes daily.  Only Vitamin D3 (purified fish oil or sun exposure) can raise blood levels of Vitamin D and this is the recommended form for supplementation.  The recommended average dosage of Vitamin D has been increased dramatically recently since the majority of Americans do not achieve adequate vitamin D levels from sun exposure or dietary sources.

Vitamin D toxicity is rare and only in those individuals ingesting more than 40,000 IU per day.  Full body sun exposure for 20 minutes will produce 20 IU of vitamin D3, so supplemental doses of 2000-4000 IU are safe.  Side effects of overdose include nausea, vomiting, loss of appetite and constipation.  Older skin has a harder time synthesizing vitamin D from the sun and may require higher supplemental doses.

 “There is no question that excessive sun exposure and sunburns are bad for you, but 10% of your body should be exposed to the sun for 15 minutes two to three times per week, “said Michael Holick, MD, PhD professor of medicine, physiology and biophysics at Boston University School of Medicine. Yet dermatologists have expressed concern that the benefits of additional vitamin D from sun exposure might not balance out the possible increase risk of skin cancer. The American Academy of Dermatology has issued several statements in the last several months urging people to get their vitamin D from food or dietary supplements.

Darker skin individuals need more vitamin D because their skin precludes absorption of UVB rays. The movement of darker skin individuals into northern America and Europe correlates with an increased incidence of prostate cancer in men and breast cancer in dark skinned women. This is also associated with a worsening prognosis.  “Low Vitamin D status could be one of the factors predisposing patients to breast cancer,” said Dr. Lonning, a professor at Haukeland University in Bergen, Norway.

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