Vitamin D - Obesity Link

!±8± Vitamin D - Obesity Link

One vitamin that's been making the news a lot lately is Vitamin D. Yes, that's the one we are supposedly getting our fill of from sun exposure and fortified milk. Vitamin D, which regulates bone metabolism, is mostly obtained through exposure of the skin to direct sunlight but as it turns out that many, and I mean, many of us, are deficient in this very essential vitamin. Even USA Today is reporting that testing for vitamin D levels, once uncommon, has skyrocketed as medical studies raise awareness about vitamin D deficiencies.

Vitamin D deficiency has been linked with some infectious diseases, cancers, cardiovascular disease and autoimmune disorders, and now, brace yourselves: obesity. A recent study found that among 90 young women living in (sunny) southern California, those with insufficient levels of vitamin D were significantly heavier and had greater body mass than their counterparts with sufficient levels of vitamin D. Compared with the vitamin D sufficient women, same-age counterparts with insufficient vitamin D levels were heavier by about 16.3 pounds on average. The vitamin D insufficient group also averaged 3.4 points higher in body mass measurements.

The investigators also say they found an "unexplained and intriguing" positive link between height and vitamin D status and call for further investigation into this, as well as correlations between vitamin D levels, bone growth, and obesity. The study also indicates that vitamin D insufficiency is extremely common in young women living in a sun-rich area of the United States. So what do we do about all of this news?

First of all, get out in the sun a bit without sunscreen for 15 minutes minimum, a day. It would be wise to ask your doctor to order a Vitamin D blood level to check your status. If you are below 20, ng/mL, consider a supplement. Remember, you'll need to take your vitamin D with a fatty food and you'll need to take high doses, most likely (the 400 IU RDA will likely do nothing to change your levels). As your doctor how much is right for you. (from the Journal of Clinical Endocrinology and Metabolism, January 2009)

Vitamin D - Obesity Link

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Whats a Vitamin D Deficiency?

!±8± Whats a Vitamin D Deficiency?

Can vitamin D help prevent certain cancers and other diseases such as type 1 diabetes, cardiovascular disease, and certain autoimmune and chronic diseases? To answer these questions and more, UCSD School of Medicine and GrassrootsHealth bring you this innovative series on vitamin D deficiency. Join nationally recognized experts as they discuss the latest research and its implications. In this program, Robert Heaney, MD, gives an overview of vitamin D deficiency. Series: Vitamin D Deficiency - Treatment and Diagnosis [2/2009] [Health and Medicine] [Professional Medical Education] [Show ID: 15751]

Whats a Vitamin D Deficiency?

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Vitamin D and Depression - Can the Sunshine Vitamin Be Part of a Cure?

!±8± Vitamin D and Depression - Can the Sunshine Vitamin Be Part of a Cure?

Vitamin D and depression are associated...which means that maintaining adequate levels can support mental health. But there is no research indicating that vitamin D deficiency causes depression or provides treatment on its own.

In 2002, the United States NHANES study of over 15,000 people found that 75% of Americans had vitamin D blood levels below what is necessary to support optimal health. In 2010, Statistics Canada confirmed similar results after conducting blood tests on over 5,300 Canadians. But what does the research say about vitamin D and depression?

Vitamin D is known as the "sunshine vitamin" because our bodies produce it naturally when unprotected skin is exposed to the sunlight. As the vitamin travels through our body, its first role is to maintain the blood calcium levels needed to maintain health. But as it passes through the kidneys, it also becomes a potent steroid hormone that strengthens our immune system and impacts brain function. But does the positive effect on brain function actually help to prevent depression?

RESEARCH ON VITAMIN D AND DEPRESSION

Despite broad agreement that vitamin D plays an essential role in our physical health, the interaction between vitamin D and depression is still not clear. A small study of 44 healthy people found that 800 IU of vitamin D3 enhanced the participants' mood during the winter. And another study found that 100,000 IU of D2 improved depression scales of people with seasonal affective disorder (SAD). But there has not yet been any substantial research on vitamin D and depression as opposed to milder forms of mood disorders.

As vitamin D plays such an important role in preserving our health and protecting us from disease, it is generally agreed that maintenance of optimal blood levels should be considered within a depression treatment program. The Vitamin D Council recommends a daily dosage of 5,000 IU until blood tests indicate whether this dosage should be increased or decreased.

Increasing vitamin D intake through exposure to sunlight provides the additional benefit of increasing brain serotonin...which is known to enhance feelings of well-being. As research has shown that summer sunlight increases brain serotonin levels twice as much as winter sunlight, there is some speculation that vitamin D may play a role in this improved well-being.

People who have enjoyed the benefits of light therapy for mild depression may choose to use an ultraviolet light or sunbed to gain the benefits of both the light and increased vitamin D.

It is also important to get enough magnesium and calcium to support the absorption of vitamin D. Bone building supplements provide an excellent source of these minerals while also helping to prevent osteoporosis.

For information on bone building supplements that support vitamin D and depression treatment...visit http://www.osteoporosis-vitamins.com/best-calcium-for-osteoporosis.html

Vitamin D and Depression - Can the Sunshine Vitamin Be Part of a Cure?

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Vitamin C - Why Its Good For You and How to Get It

!±8± Vitamin C - Why Its Good For You and How to Get It

Vitamin C, also known as ascorbic acid is one of the most well known vitamins out there. Who hasn't heard that you are supposed to take high doses of Vitamin C when you get a cold? And that oranges are great protection because of the vitamin C.

You have probably heard that sailors back in the 16th century used to catch scurvy because of a lack of vitamin C. But no one catches scurvy any more, right? So, why is it so important, and where can you get it?

Vitamin C is one of the most powerful antioxidants known to man. Antioxidants are used to fight free radical damage in the body. Free radical damage is attributed to cancer, Alzheimer's disease, heart disease and stroke. According to some theories, free radicals are actually responsible for all of the signs of aging, not to mention the degenerative diseases that come with it. That means that ascorbic acid is a great way to prevent disease and may slow down the affects of aging.

In addition to its strong antioxidant properties ascorbic acid strengthens the structure of your arteries. It can also help to lower bad cholesterol and blood pressure. Like we discussed earlier, ascorbic acid has a positive affect on your overall health and can help fight the common cold and other conditions by strengthening the immune system.

The "problem" with ascorbic acid is that it is water soluble. Because of this property, it cannot be stored in the body for long. It needs to be replenished each day.

Fortunately, there are a number of ways to get this powerful nutrient into your system. Some of the foods that are high in ascorbic acid are red peppers, broccoli, cauliflower and cabbage. It is also high in fruits such as Acai berries, oranges, strawberries and black currants. There are many other fruits and vegetables that contain high levels of ascorbic acid.

In addition, if you do not get enough fruits and vegetables in your diet, it is very easy to add a Vitamin C supplement.

Vitamin C is one of life's most critical nutrients. It is valuable in preventing many diseases, and fortunately it is easy to add to your diet.

But, excessive doses of it have been shown to cause kidney problems, so you should not "over indulge". It can also cause diarrhea and nausea. This is especially true when taking ascorbic acid as a supplement. You should definitely talk to your doctor or nutritionist before adding high amounts to your diet.

You already know that antioxidants are a powerful way to fight disease. Vitamin C is one of the best antioxidants on the market today.

Vitamin C - Why Its Good For You and How to Get It

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Prevent Respiratory Infections - Optimize Your Vitamin D Level

!±8± Prevent Respiratory Infections - Optimize Your Vitamin D Level

There are more and more scientific studies backing up the fact that vitamin D plays an important role in the human immune system. There is also plenty of evidence showing that vitamin D is a major factor in prevention of common respiratory infections. One of the largest studies (Ginde et al. 2009) made of this topic revealed that people with the lowest blood vitamin D levels had substantially more cases of common colds or the flu.

Vitamin D is in fact a group of fat-soluble prohormones, the two most relevant forms for humans being vitamins D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D2 is produced in response to UV irradiation in some phytoplankton, invertebrates and fungi. Vitamin D3 on the other hand is produced in the skin of vertebrates in response to UVB light from the sun. Vitamin D3 can also be found in fish and few other foods. The recommendable supplemental form of vitamin D is vitamin D3. This is because vitamin D3 is the same substance that is produced in human skin after sun exposure. Supplemental D3 is usually derived from cod liver oil extract or lanolin.

Vitamin D level is defined by measuring blood serum's concentration of 25-hydroxy-vitamin D. It tells us both the amount of vitamin D produced in the skin as well as the amount of vitamin D acquired through diet. The common conception has been that a concentration level above 15ng/ml (37,5 nmol/l) is adequate for those in good health. Desirable level for achieving good health has been a level above 30ng/ml (75nmol/l). However recent studies have revealed that the level which has conventionally been considered as normal is not the same as optimal. According to latest research it is very reasonable to believe that values presented below reflect more to optimal vitamin D levels:

deficient =

Prevent Respiratory Infections - Optimize Your Vitamin D Level

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High Dose Vitamin D - Are 5,000 IUs of Vitamin D Too Much?

!±8± High Dose Vitamin D - Are 5,000 IUs of Vitamin D Too Much?

The Vitamin D Council advises that most healthy people can receive 5,000-10,000 IU of vitamin D3 a day without harm. But high dose vitamin D must be accompanied by sufficient calcium and magnesium...and people with certain diseases should only take supplements under the supervision of a knowledgeable doctor. Vitamin D is essential for the absorption of calcium and the prevention of osteoporosis. Recent studies have shown that it may also boost the immune system and help to prevent cancer.

Our body will automatically regulate how much vitamin D it produces from sunshine. Studies show that sunbathing in the summer for about 30 minutes can result in the production of over 10,000 IU of vitamin D and that once our skin makes about 20,000 IU, the ultraviolet light begins to degrade the vitamin so that we do not "overdose" on the sun. Vitamin D expert Dr. Vieth reports that there is no practical difference between vitamin D acquired from the sun and that acquired from food and supplements.

The Vitamin D Council reports that doses of 5,000 IU per day from all sources (sun, diet and supplements) are safe for most healthy people and that there are no reports of toxicity up to 10,000 IU per day. But the Council also warns that without calcium and magnesium in sufficient quantities, vitamin D supplementation will withdraw calcium from the bone and will allow the uptake of toxic minerals. As everyone metabolizes vitamin D differently, the best way to identify the optimal level of supplementation is to adjust the dosage to maintain target blood levels. The Vitamin D Council recommends that optimal health is supported by blood levels of 50-80 ng/mL (125-200nmol/L) as identified in a 25(OH)D vitamin D blood test.

HIGH DOSE VITAMIN D FOR TREATMENT OF SEVERE DEFICIENCY

High dose vitamin D treatment is broadly accepted in the medical community for people who are suffering from a severe deficiency but are otherwise in good health. There are two views on the best way to receive high dose vitamin D. The most common form of high dose vitamin D in the US is a prescription form of ergocalciferal also known as vitamin D2. But as vitamin D2 is less potent than vitamin D3, many doctors now recommend high dose vitamin D3 which can be purchased in a health food store or on-line.

VITAMIN D2 (50,000 IU/week)

Dr. Michael Holick of the Boston University School of Medicine recommends high dose vitamin D2 treatment for people whose 25(OH) blood levels are below 10 ng/mL (25 nmol/L). He proposes an oral dose of 50,000 IU/wk of vitamin D2 for 8 weeks followed by another blood test to check serum levels. If the levels are still inadequate, another 8-week course of 50,000 IU/week may be prescribed until blood levels reach 30 to 50 ng/mL (75-125 nmol/L). Once these target blood levels have been attained, patients prone to developing vitamin D deficiency may be encouraged to take 50,000 IU of D2 every 2 weeks to sustain their blood levels...or 1,000 IU a day of vitamin D3. He also suggests that exposure to direct sunlight for 5-10 minutes on the arms and legs between 10am-3pm during the spring, summer and fall can prevent further deficiency.

Ergocalciferol is available to U.S. doctors in prescription strength of 50,000 units in the brand names of Drisdol and Calciferol. As it is derived from plants rather than animals, ergocalciferol is considered Kosher.

VITAMIN D3 (4,000 IU/day)

Dr. Vieth (Mount Sinai Hospital in Toronto Canada) recommends that vitamin D3 is the preferred choice for supplementation. In 2001, a study involving 61 healthy men and women resulted in healthy increases in blood levels following daily intake of 4,000 IU of vitamin D 3-without an increase in blood calcium or urinary calcium excretion. After 2-5 months, the blood levels of participants increased to a range of 28-50ng/ml (69-125 nmol/L). Dr. Vieth has proposed a rule of thumb, that 4,000 IU of vitamin D3/day will increase 25(OH)D blood levels by 100nmol/L (40ng/ml) after 8 months of use and that any surplus vitamin D will remain in the body for approximately 2 months.

Dr. Vieth recommends a daily dose of 4,000 IU/day in order to maintain blood levels above 100nmol/L. He also clarifies that published cases of vitamin D causing elevated blood calcium (hypercalcaemia) have involved daily intake of 40,000 IU. Hypercalcaemia due to excessive vitamin D is generally accompanied by blood concentrations greater than 88ng/ml (220 nmol/L).

Dr. Vieth also suggests that high and infrequent dosing may result in blood level fluctuations without producing sustainable improvements in blood levels. Intake of lower doses of 2,000-4,000 IU daily rather than 100,000 IU once a month are more likely to produce the desired results.

CALCITRIOL

Calcitriol is a steroid that is produced after vitamin D passes through the liver and kidneys. The Vitamin D Council warns against treating vitamin D deficiency with calcitriol (or its analogs) as it poses risks of hypercalcaemia (high blood calcium) and fails to replenish the body's stores of vitamin D.

HIGH DOSE VITAMIN D TREATMENT GETS SILLY (500,000 IU)

Non-compliance (failure to take medications) is common both with prescription drugs and vitamins. Pharmaceutical companies and researchers often seek to address this problem with a "one shot a year" approach to osteoporosis medication and occasionally with vitamins.

In 2010, professors at the University of Melbourne reported results of a study involving 2,256 women (aged 70 years or older and considered to be at high risk of fracture) who received an annual dose of 500,000IUs of D3 supplements for three to five years. They were surprised that the recipients of this high dose vitamin D regime had 26% more fractures and 15% more falls than the placebo group. Treatment of non-compliant people with mega doses of vitamin D does not seem to be the solution....as suggested by earlier research that lower doses ingested daily produce the best results.

There are a number of diseases for which vitamin D supplements can cause elevated blood calcium and possibly compromise the immune system. In these cases, supplements should only be taken under the supervision of a knowledgeable doctor.

For information on calcium and magnesium supplements that support high dose vitamin D treatment while also preventing osteoporosis, visit http://www.osteoporosis-vitamins.com/best-calcium-for-osteoporosis.html

High Dose Vitamin D - Are 5,000 IUs of Vitamin D Too Much?

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