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Old 03-04-2010, 05:41 PM   #1
DancingWithElves
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Default Vitamin D FAQ :)

The sunshine vitamin is good stuff
since we often have same questions about supplementing and natural production, I'm starting this thread

1. Production of Vitamin D--getting out in the sun

--UVB rays cause vit. D production. Melanin will filter UVB. the darker the skin, the more time a person has to spend in the sun to produce necessary vit. D.

--This is a very nifty handy calculator that will tell you how long to stay outside, while accounting for skin color, time of day, geographical position, etc. This is an article that will help with use of the calculator.

--Antioxidant-rich diet will offer natural protection to your skin. Eat well and hang out with no sunblock for some time

--If your skin turns a very very slight shade of pink, you can assume you have made all the vitamin D you will for that day. It will now take you up to 48 hrs to absorb it into the bloodstream. Avoid scrubbing, rubbing, soaping, and exfoliating.

2. What's vitamin D good for:

Currently we have scientific data to show that vit. D plays an important part in preventing and/or treating
-chronic pain
-cancer (breast, ovarian, colon, rectal, pancreatic and other)
-cardiovascular disease
-premature births
-insufficient strength/endurance of the uterus
-weak immune system
-psoriasis
-osteoporosis
-diabetes
-high blood pressure
-MS
-postmenopausal weight gain
-tooth health
-mental health
-overall mortality reduction
convinced yet?

3.
What are the food sources of vitamin D?

Cod liver oil is a natural source, highest in vit. D. other fatty fish, liver and egg yolk also contain it.
here is a table

4. Supplementing

Tolerable upper intake levels (this is the highest level of intake considered safe for daily use, without risking toxicity or other adverse events) for vitamin D have been revised and are not being revised again b/c of studies being done. afaik, latest data is this:

Birth--1 yr old=25 micrograms (or 1,000 IU)
1 yr and up=50 micrograms (or 2,000 IU)

these numbers are produced by the same guys that come up with RDA's commonly referenced on the nutrition panel of our food packages, and in my opinion, they tend to be conservative.

Alternative medical advice:

Adults over 100 lbs--10,000 IU daily
Breastfeeding mothers--10,000 IU daily (emphasis mine )
Children over 2 yrs old and under 100 lbs--5,000 IU daily

HomeFirst flu/cold treatment: 1,000 IU per 1 lb for 7 days. (so, if you weigh 150 lbs, that's 150,000 IU for 7 days)

if you are scared by numbers, remember that a dressed caucasian adult will make 10,000 IU in 30 min of being outside, even without being in direct sunlight.


D2 (ergocalciferol) vs D3 (cholecalciferol)

Whenever I talk about vitamin D, what i mean is vit D3 This is what gets formed when the sunlight comes in contact with your skin.
D2 is made by stuff like mushrooms and slugs under the sunlight
While today western medical community recognizes both D3 and D2 as appropriate for supplementation and use them interchangeably, alternative practitioners avoid vitD2 because:
-it is not found in human body except when consumed with, say, mushrooms, and even then in *tiny* amounts
-tends to be more toxic
-while little is known, there may be some metabolic issues

Bottom line is, supplementation with D3 is a lot more desirable, b/c it is the natural form made in the human body.


4. Testing for blood levels


when getting blood work, the test needed is called:
25(OH)D3 aka 25D3 aka calcidiol aka 25-hydroxyvitamin D try saying that really fast five times. those are all the same thing, just different ways to say it.

How to interpret the results:

western medicine
0-20 ng/ml -- deficient
30-60 ng/ml -- preferred
over 150 ng/ml -- toxicity

alternative medicine

under 50 -- deficient
50-80 -- preferred
over 150 --toxicity

If you are supplementing for significant health concerns, or have a history of one of the disorders mentioned above, it is recommended that you do test. Some people required much higher doses and continued testing to stay within healthy range.

http://www.informationisbeautiful.net/2010/vitamin-d/ cute graphic
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Old 03-04-2010, 05:50 PM   #2
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Default Re: Vitamin D FAQ :)

Great post thanks!!
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Old 03-04-2010, 06:10 PM   #3
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Default Re: Vitamin D FAQ :)

ok, i'm done editing for now. let me know if there is any other info you'd like to see, have any further questions, etc.
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Old 03-07-2010, 12:35 PM   #4
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Default Re: Vitamin D FAQ :)

Are there any brand/supplement suggestions? Michigan is awful for sunlight in the winter. I don't remember us having a single day of sunshine in Februray. I think supplementing would help me out a lot.

I was totally going to make a thread asking this too! i'm so glad it was already here!
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Old 03-07-2010, 12:44 PM   #5
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Default Re: Vitamin D FAQ :)

Very nice, Irene
When DD2 was Vit D deficient w/ asymetrical bowing of her legs @ 10 mons (she was a VERY early walker), the endocrinologist had us put her on 2000iu per day supplement for 2 mons. That was 5x the recommended dosage for her age/size. I thought 400iu was the recommendation for kids?


---------- Post added at 01:44 PM ---------- Previous post was at 01:43 PM ----------

Quote:
Originally Posted by pirandellian View Post
Are there any brand/supplement suggestions?
We used Carlson's for DD2 when she was Vit D deficient, and it worked wonderfully. It's supposed to be the best, I guess.

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Old 03-07-2010, 01:56 PM   #6
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Default Re: Vitamin D FAQ :)



I can take 10,000iu easily when I have the 5,000iu capsules but do you think I should take more than that, Irene? (I have MS.) Also, I make my ds take it because of the mother/son MS potential. How much should he take? He takes 4,000iu atm. He is not very heavy yet, just tall. LOL. Thanks!
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Old 03-07-2010, 02:05 PM   #7
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Default Re: Vitamin D FAQ :)

If you are concerned about vitamin D levels please have them checked--if possible, by an endocrinologist or someone who can get you to one as soon as your levels are low. Too low can be critical. And menopause is NOT the primary sign for checking for parathyroid levels or osteopoenia.

I do not make vitamin D hardly at all. I have to be on extremely high supplemented levels under doctor supervision (100,000 iu's a week).

I had hyperparathyroid and osteopoenia at 37 I have not gone through menopause.

There is also a difference between D2 and D3 but I can't find a lot about it.
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Old 10-31-2010, 05:29 PM   #8
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Default Re: Vitamin D FAQ :)

Ditto. I only use sunscreen when there is a risk of sunburn. My kids are all fair skin w/ blue eyes so I have to gradually increase their sun exposure but by mid summer they get a lot of sun w/ no sunscreen. I use sunscreen when they'll be swimming for a long time.

And sunscreen DOES prevent the body from making vit d. . It's one of the reasons for the rising cancer rate.
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Old 10-31-2010, 07:04 PM   #9
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Default Re: Vitamin D FAQ :)

this is a good time to resurrect this thread.

wanted to add that my lovely tube of sunscreen got no action this year my kids are darker-skinned, and since I've been on very antioxidant-rich diet, i hardly hardly ever burn.
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Old 12-28-2010, 03:23 PM   #10
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Default Re: Vitamin D FAQ :)

just got my levels back.

23

not cool

off to chug some supplements
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Old 12-31-2010, 03:13 PM   #11
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Default Re: Vitamin D FAQ :)

I'm just seeing this thread. I'm vitamin D deficient and my doctor has me on the little green capsules that somebody posted a link to a picture of. Should I not be taking those? I've taken three (one a week) so far. She specifically had me on these because it is a super high dose and then said I could go with something over the counter after 10 weeks of this.
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Old 01-01-2011, 10:33 PM   #12
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Default Re: Vitamin D FAQ :)

Quote:
american journal of clinical nutrition:
Quote:
The case against ergocalciferol (vitamin D2) as a vitamin supplement1,2

Lisa A Houghton and Reinhold Vieth 1 From the School of Nutrition and Dietetics, Acadia University, Wolfville, Canada (LAH); the Department of Nutritional Sciences, University of Toronto, Toronto, Canada (RV); and the Mount Sinai Hospital, Toronto, Canada (RV)

Supplemental vitamin D is available in 2 distinct forms: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Pharmacopoeias have officially regarded these 2 forms as equivalent and interchangeable, yet this presumption of equivalence is based on studies of rickets prevention in infants conducted 70 y ago. The emergence of 25-hydroxyvitamin D as a measure of vitamin D status provides an objective, quantitative measure of the biological response to vitamin D administration. As a result, vitamin D3 has proven to be the more potent form of vitamin D in all primate species, including humans. Despite an emerging body of evidence suggesting several plausible explanations for the greater bioefficacy of vitamin D3, the form of vitamin D used in major preparations of prescriptions in North America is vitamin D2. The case that vitamin D2 should no longer be considered equivalent to vitamin D3 is based on differences in their efficacy at raising serum 25-hydroxyvitamin D, diminished binding of vitamin D2 metabolites to vitamin D binding protein in plasma, and a nonphysiologic metabolism and shorter shelf life of vitamin D2. Vitamin D2, or ergocalciferol, should not be regarded as a nutrient suitable for supplementation or fortification.
i found a few other studies showing that d2 works for shorter periods of time, is at least 2 if not 3 times less potent, has failed to prevent fractures as compared with d3, etc. etc.
no solid medical info on petrification though.

---------- Post added at 09:48 PM ---------- Previous post was at 09:46 PM ----------

h ttp://www.pharmer.org/images/domestic/ergocalciferol-vitamin-d2-pa-140
that's what i said to Crystal above in the thread about taking d2.
your doc is most likely thinking of the dosage he wants you to be on. if you want to stop the little green pills, i would communicate to him that you insist on taking d3 and not d2 and ask what is his recommended dose, and you will have to clarify you do not mind that your insurance does not cover it (which it won't).
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Old 01-01-2011, 10:41 PM   #13
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Default Re: Vitamin D FAQ :)

so what is Vit d ( no number)
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Old 01-20-2011, 12:27 PM   #14
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Default Re: Vitamin D FAQ :)

http://www.informationisbeautiful.net/2010/vitamin-d/ cute graphic
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Old 06-30-2011, 11:10 AM   #15
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Default Re: Vitamin D FAQ :)

well ladies, all my supplementing, eating of pastured eggs, and staying in the sun sans sunscreen and I'm still at 32 as of June 1st!
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