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Vitamin D facts

"The average person needs 2000 IU of Vitamin D a day"

-- Dr. Michael Holick, Professor of medicine and physiology at the Boston University School of Medicine and a pioneer in the study of Vitamin D

Human skin manufactures vitamin D from exposure to sunlight. Those who live in Southern hemisphere benefit from more exposure to sun, but new findings indicate that even Southerners may not get enough of this necessary vitamin throughout the year. Because the body does not manufacture vitamin D when needed, it must be obtained from sunlight or from food sources that most people do not eat.

In addition to the well-known benefits to our bones of Vitamin D, remarkable new findings show that many common diseases could be easily prevented with adequate intake of Vitamin D.

A recent article in Science News states,

"Over the past decade and especially the past 5 years, research has linked a broad range of additional benefits to having ample vitamin D. It's shown that the nutrient fights cancers and diabetes, is the pivotal feedstock for a hormone that protects muscle, and inhibits autoimmune disorders from multiple sclerosis and lupus to inflammatory bowel disease".

The Food and Nutrition Board of the Institute of Medicine has recommended the following tolerable upper limit intake levels (UL) for vitamin D*:

Infants (UL)  0 through 12 months 25 micrograms (1,000 IU)/day
Children  1 through 18 years 50 micrograms (2,000 IU)/day
Adults  Greater than 18 years 50 micrograms (2,000 IU)/day
Pregnancy  14 through 50 years 50 micrograms (2,000 IU)/day
Lactation  14 through 50 years 50 micrograms (2,000 IU)/day

* Excerpted from PDR Health (online physicians desk reference.)

DO YOU KNOW THESE FACTS ABOUT VITAMIN D? People with dark skin need almost twice as much sun as those with lighter skin to obtain the same amount of vitamin D Vitamin D3 (cholecalciferol) is the preferred form since it is more readily absorbed than vitamin D2 D prevents rickets in children The average multi-vitamin does not meet physician recommended amounts of Vitamin D Sunscreen higher than spf 8 blocks vitamin D by up to 95% Dermatologists are now recommending supplementation of D with use of sunscreen D helps form and maintain strong bones by promoting calcium absorption Infants fed only breast milk are low in Vitamin D D promotes a healthy immune system Very few commonly consumed foods are natural sources of Vitamin D A decrease in outdoor activities in today's adolescents creates a Vitamin D deficiency 40 to 60% of aging Americans are deficient in Vitamin D, contributing to brittle bones and osteoporosis. In adults, vitamin D malnutrition can lead to osteomalacia, which results in muscular weakness in addition to weak bones As people age, skin cannot synthesize vitamin D as efficiently and the kidney is less able to convert vitamin D to its active hormone form obesity is a contributing factor to deficiency, requiring double dosage

Common foods containing vitamin D	International Units(IU) per serving	Percent Daily Value per serving*
Cod liver oil, 1 Tablespoon	1,360	340
Salmon, cooked, 3½ ounces	360	90
Mackerel, cooked, 3½ ounces	345	90
Tuna fish, canned in oil, 3 ounces	200	50
Sardines, canned in oil, drained, 1¾ ounces	250	70
Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 cup	98	25
Margarine, fortified, 1 Tablespoon	60	15
Pudding, prepared from mix and made with vitamin D fortified milk, ½ cup	50	10
Ready-to-eat cereals fortified with 10% of the DV for vitamin D, ¾ cup to 1 cup servings (servings vary according to the brand)	40	10
Egg, 1 whole (vitamin D is found in egg yolk)	20	6
Liver, beef, cooked, 3½ ounces	15	4
Cheese, Swiss, 1 ounce	12	4

Research Reprinted from Wikipedia:

The U.S. DRI Tolerable Upper Intake Level of vitamin D for children and adults is 50 micrograms (2,400 IU) per day. The exact long-term safe dose of vitamin D is not entirely known, but dosages up to 2,400 IU/day in healthy adults are believed to be safe.

In 2005, scientists released a study which demonstrated a beneficial correlation between vitamin D intake and prevention of cancer. Drawing from a meta-analysis of 63 published reports, the authors showed that intake of an additional 1,000 international units (IU) of D daily reduced an individual's colon cancer risk by 50% and breast and ovarian cancer risks by 30%. Research has also shown a beneficial effect of high levels of calcitriol on patients with advanced prostate cancer. A study involving 1,200 women, published in April 2007, reports that vitamin D supplementation resulted in a 6% reduction in cancer incidence, during a four-year clinical trial.

Research has linked Vitamin D deficiency to colon cancer, prostate cancer, breast cancer, multiple sclerosis, Type 1 diabetes, heart disease, auto immune disease, SAD & osteoporosis.