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About Vitamin D3

Tomas Hubot by Tomas Hubot
9.9.2013
in all, Health
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How Much Vitamin D Do You Need?
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vitaminedMost of what is known about vitamin D was just learned in the past ten or fifteen years. Our needs are actually much greater than previously believed. Due to false assumptions about sun exposure and low nutritional recommendations, it is said that 85% of the American public and about 95% of senior citizens are deficient.

Now we are told that sunshine actually helps prevent cancer. It is only over-exposure and sunburn that cause problems. I had my share of both as a teenager.

After having basal cell carcinoma on my nose in the 1970s, I had been advised to always wear long sleeves, a big hat, and sun block. As soon as I read about the new discoveries regarding vitamin D, I knew this was important information for me. Although by this time I was eating free-range eggs and my own organic vegetables, I knew I had to be deficient.

I started taking 5,000 IU of D3 per day and noticed that my skin improved, my eyes didn’t feel dry anymore, and my wrist pain vanished. I don’t know how low my blood level had been; but when I later got my first test, my serum blood level was at 35. I switched to taking 10,000 IU per day and in six months my level had improved to 51. After averaging 7500 IU for the next six months, my blood level was 61. Now I try to maintain my level between 50 and 70 for optimal health.

The brand of D3 that we use comes in 5,000 and 10,000 IU. When I fill our little boxes marked for the days of the week, I put one strength in every other compartment and then fill in with the other size. This is more economical than taking more pearls of a lesser potency to equal 7,500 IU per day. If we should find that we can decrease our dosage even more, we will farther reduce the frequency of taking 10,000 IU.

Let me back up and explain some of the above figures. The only way we can know for sure if we are getting enough vitamin D is to get a blood test. The ideal blood level is now said by the Vitamin D Council to be 50 to 70 Nano grams per milliliter, rather than the old baseline of 25 for rickets prevention. Research indicates that blood levels between 70 and 100 can be beneficial for those fighting disease, but levels above 100 could be toxic.

Unlike the water soluble vitamins which are measured in grams (g), milligrams (mg), or even micrograms (meg), the oily vitamins are measured in international units (IU). While water soluble vitamins that are not absorbed pass easily through the body, the fat soluble ones could possibly be accumulated to excess—hence the need for occasional testing.

Vitamin D can prevent many diseases. It is now said to be more of a hormone, rather than a vitamin. It regulates 10% of our DNA and can cut our risk of cancer by as much as 50%. I think you will agree that just taking enough D3 to prevent rickets is far from adequate.

It has been discovered that taking 35 to 40 IU per pound of body weight per day is effective against seventeen types of cancer, as well as heart disease, hypertension, autoimmune diseases, diabetes, depression, osteoporosis, chronic pain, muscle weakness, birth defects, periodontal disease, and many other diseases and conditions. This would be a dose of 6,000 IU per day for a 150-pound adult, just as an example.

All children need a proper level to form good teeth and bones, as well as to boost immunity. A fifty-pound child can take 2,000 IU per day and prevent a lot more than rickets.

Senior citizens are said to be the most deficient. Improved levels have been found to relieve pain, as well as prevent falls, broken bones, and much more.

Infants are deficient also. It had been assumed that babies didn’t need much, because there is practically no vitamin D in human breast milk; but it turned out that this has only been true because most lactating women are deficient.

There are some terrible stories in this country about breastfed babies being removed from their natural parents because of broken bones or other perceived abuse. Actually, these babies were so deficient in vitamin D that they had rickets or similar conditions with bones soft enough to be damaged just through normal daily care. Then when they were placed in foster care and given commercial formulas containing a minimal amount of vitamin D, their condition might improve enough to appear that they were no longer being abused. Without a prior test for vitamin D, it could be impossible to prove that there was no intentional abuse. It seems to me that any baby suspected of being abused, but without bruises, should immediately be tested for vitamin D before other formulas are given.

It is shocking that an infant blessed enough to be fed naturally by its mother could be so severely harmed by a deficiency in her diet. Maybe a Serum25(OH)D test could be done soon after birth, if they are drawing blood at that time anyway; or pregnant women should be advised about the need for adequate vitamin D3. More education is definitely needed.

The broader picture is that our whole society is deficient in vitamin D, but when researchers presented the information to the authorities they refused to increase their recommendations to reasonable amounts. They did increase the amount somewhat for babies, but not for adults.

Some researchers say that almost any adult should be able to take 10,000 IU of D3 per day for two weeks. If you see any improvement in your health and comfort, you should take time to get a Serum25(OH)D test, to see how much you can take to optimize your health. If I had it to do over, I would want to know how deficient I was before supplementing, just to satisfy my curiosity.

Sunlight is a natural source, but for most of the year it is difficult to get enough. The further from the equator you live, the greater chance you have of being deficient. Also, the darker your skin, the more difficult it is to absorb enough.

The early morning and later afternoon hours, which used to be recommended for avoiding sunburn, are now known to provide only the UVA rays that can cause cancer. The same is true of cloudy or overcast days. UVB light is the wave length needed for vitamin D production. I remember that by telling myself that the B stands for “best.”

Getting sunlight on large areas of your skin for 15 minutes without sun block on a clear day can equal 10,000 units. That is a little clue if you are concerned that taking 10,000 IU might be too risky. I have read that five to 35 minutes per day, three times per week between 10 a.m. and 3 p.m. might provide enough to maintain good health. That sounds easy enough. However, most Americans are at work or school during those hours of the day and are not dressed for sun bathing.

After UVB rays on the skin cause a cholesterol derivative to be converted to vitamin D3, it takes up to 24 hours or more to be absorbed. Unfortunately, if you bathe with soap in the meantime, it may be washed away first. How many of us want to wait that long to take a good bath after being out in the sun?

One suggestion is to avoid lathering up large areas of skin which have just been exposed to sunlight. I don’t know about you, but I will have to rely on vitamin D3. I don’t want to discourage anyone from getting their vitamin D free from the sun, however, because some researchers think there could be additional benefits not yet discovered.

Tanning equipment with the right type of rays can actually be beneficial, w’hile other units should be avoided. Just remember that you only W’ant UVB rays. A similar w’arning is that sunlight through glass should be avoided, because only the beneficial UVB rays are filtered out.

Even lifeguards or others who get plenty of vitamin D from sunshine in the summer may need to take supplements during the winter.

Vitamin D2 should be avoided. Although it might still be used for prescriptions and in many food products, it is actually poorly absorbed. By law* it is added to milk, but not to milk products.

Vegetables can be a source of natural vitamin D, but they don’t contain very much. Milk and cheese have very little. Oily fish may contain the most. Supplementation of vitamin D3, rather than cod-liver oil, can help prevent colds and flu and might even be a good alternative to flu shots.

One of my best friends was seeing a doctor for osteopenia and pain, until they finally did a blood test and found that her vitamin D level was only 16.1 was really surprised because she was very tanned and athletic, but it just shows that you can’t really tell without proper testing. Her doctor prescribed huge amounts of D2, because that was all that was available for prescriptions at the time.

Vitamin D3 has now become available in units of 50,000 IU, which can be prescribed to be taken once a week. As an alternative, you might decide to take 10,000 IU every day until a test shows a proper level, since it is inexpensive and does not require a prescription. Then you can determine what daily amount is needed to maintain that Wei with less frequent testing.

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      • Fever Reducer
      • Flax Seed Tea
      • Herbal Teas for Fever
    • Dental
      • Deluxe Tooth Powder
      • Dental Remedy
    • Energy
      • Elixir
      • Fruit and Bran Balls
      • Ginseng Energy Tea
      • Health Cereal
      • Relaxation Tea
    • Feet
      • Foot Rub
      • Foot Smoother
    • Menstrual
      • Menstrual Difficulties
    • Misc
      • Diuretic Tea
      • Effervescent Soak
      • Gallstone Eliminator
      • Gel Pack
      • Ginger Jellies
      • Gomasio (Salt Substitute)
    • Skin conditions
      • All-Purpose Anti-Itch Agent
      • Diaper Rash Remedy
      • Eyelid Relief
      • Foot Soother
      • Foot Stimulator
      • Friction Rubbing Oil
      • Healing Dusting Powder
      • Healing Hand Lotion
      • Lip Gloss Salve
    • Sleep remedies
      • Milk and Honey Sleep Remedy
      • Red Clover Sleep Tea
    • Stomach & bowels
      • Acid Indigestion / Heartburn / Sour Stomach Remedy
      • Diarrhea Remedy
      • Flatulence Remedy
  • Home Sport
  • Home Tech
  • My account
  • Page Layout 1
  • Page Layout 2
  • Page layout 3
  • Page layout 4
  • Page layout 5
  • Pet Health
    • Choosing a Puppy
    • Housetraining Your Puppy
    • Kids and Puppies
    • Newborn Puppy Care
    • The Cat is Not a Chew Toy
    • The Dreaded Bath
    • A Comparison of Five Pet Health Insurance Plans
    • AKC Pet Health Insurance
    • Animal Health Insurance for your pet Ferret
    • Basic Puppy Care – First Weeks
    • Body Condition and Temperature
    • Canada’s Pet Health Concerns that Benefit from Canadian Pet Health Insurance
    • Care and Health Insurance for your Pet Pot Bellied Pig
    • Compare Pet Health Insurance in the USA
    • Crate Training for the Puppy
    • Dog Health Insurance for Your Pet
    • Exercising Your Puppy
    • Fearfulness in Puppies
    • First Aid for Puppies
    • Getting the Puppy His Own ID
    • Naming Your Puppy
    • Noninfectious Reasons to get Health Insurance for the Family Cat
    • Nutrition for Puppies
    • Orphan Puppies
    • Pennsylvania’s AKC Health insurance for Pets
    • Pet Health Insurance
    • Pet Health Insurance Coverage
    • Pet Health Insurance for VIP’s
    • Pet Health Insurance in California
    • Pet Health Insurance in the USA
    • Pet Health Insurance Valparaiso FL. Florida
    • Pet Health Insurance Veterinary eye Concerns for Pet Dogs
    • Pet Insurance Moreover Health Insurance Quotes: Online Guide
    • Potential Problems for AKC Dog Owners who Wish to Purchase Health Insurance
    • Puppies Get Bored Too
    • Puppy Development
    • Puppy Health and Giving Medicine
    • Puppy Parasites
    • Puppy Safety
    • Puppy Vaccines
    • Questions Cat Owners Need to Ask Themselves Before Purchasing Cat Health Insurance for Their Pet
    • Rabbits; an Exotic Animal that Could Benefit from Health Insurance that Insures Pet Medical Needs
    • Reasons to Purchase Pet Health Insurance for Your Cat
    • Socialization of Your Puppy
    • Texas Pet Health Insurance
    • Using Multiple Pets to Find Pet Health Insurance for a Low Cost
    • What You Need to Know About Pet Health Care Insurance
    • Which Health Plans Offer Pet Health Insurance
  • Reiki
    • Abundance and Prosperity Reiki
    • Celtic Reiki, Drawing Energy from Nature
    • Discovering dragon Reiki
    • Egyptian Reiki
    • Feiki Reiki
    • Kundalini Reiki For Free
    • Learning About Maori Reiki
    • Learning About Reiki
    • Medicine Reiki, A Perfect Union Of East And West
    • Message From The Heavens: Celestial Reiki
    • Reiki and Anemia
    • Reiki Energy
    • Reiki Music
    • Reiki Symbols Revealed
    • Reiki Therapy
    • Reiki Training
    • The Anugraha Reiki
    • The Beauty in Reiki Healing
    • The Brahma Satya Reiki
    • The Melchizedek Method Reiki
    • The role Reiki symbols play
    • The Spiritual Awareness Through Shamanic Reiki
    • Understanding Reiki
    • What is Reiki Nur Ilahi
    • What you need to know about Kundalini Reiki
  • Shop
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  • Supplements and Herbs
    • Herbs
      • Agnus Castus
      • Alfalfa
      • Aloe Vera
      • Ashwagandha
      • Astragalus
      • Basil
      • Bilberry
      • Black Cohosh
      • Blueberry leaf
      • Boswellia
      • Burdock Root
      • Butcher’s Broom
      • Cat’s Claw
      • Cayenne
      • Chamomile
      • Chlorella
      • Cranberry Berry
      • Dandelion
      • Devil’s Claw
      • Dong Quai
      • Echinacea
      • Elderberry Berry
      • Eyebright
      • Fennel
      • Fenugreek
      • Feverfew
      • Garlic
      • Gentian Root
      • Ginger
      • Ginkgo
      • Ginseng (American)
      • Ginseng (Korean)
      • Ginseng (Siberian)
      • Golden Seal Root
      • Gotu Kola
      • Green Tea
      • Gymnema Sylvestre
      • Hawthorne Berry
      • Juniper Berry
      • Licorice
      • Milk Thistle
      • Motherwort
      • Nettle Leaf
      • Olive Leaf
      • Oregano Leaf
      • Parsley
      • Passion Flower
      • Pau d’Arco
      • Peppermint
      • Picrorizha
      • Pygeum
      • Red Clover
      • Rhodiola
      • Sarsaparilla
      • Saw Palmetto
      • Schizandra
      • Scutellariae
      • St John’s Wort
      • Turmeric
      • Uva Ursi
    • Minerals
      • Boron
      • Calcium
      • Chromium
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      • Iodine
      • Iron
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    • Vitamins
      • Carotenoids
      • Vitamin A
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      • Vitamin C
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      • Vitamin E
      • Vitamin K
  • Tai Chi
    • 10 Important Concepts of Tai Chi
    • About Tai Chi Techniques and Training
      • Tai Chi in the Modern World
    • Benefits of Tai Chi to People’s Health
    • Brief Context of Tai Chi
    • Chen Style Tai Chi: An Overview of Skill and Mastery
    • How Tai Chi Works in Workplaces
    • Learning the Sword of Tai Chi
    • Looking Forward to Tai Chi Benefits and Advantages
    • Preventing Arthritis Through Tai Chi
    • Suitable Styles and Advices for Tai Chi Lovers
    • Tai Chi Exercises Suitable for Arthritis
    • Tai Chi Facts: A Beginner’s Guide
    • Tai Chi for Health and for Science
    • Tai Chi History
    • Tai Chi Precautions
    • Tai Chi Push Hands: A Two-man Battle
    • Tai Chi Rejuvenates Immunity in Older Adults Against Shingles
    • Tai Chi Sword: A Connection Between the Human and the Weapon
    • Tai Chi to Battle Parkinson’s Disease
    • Tai Chi Uplifts External and Internal Systems
    • Tai Chi used for Self Defense
    • Tai Chi Versus Stress
    • Tai Chi: An Overview
    • Ten Principles of Yang Style Tai Chi
  • Travel Health
    • Africa
      • Algeria
      • Angola
      • Benin
      • Botswana
      • Burkina Faso
      • Burundi
      • Cameroon
      • Cape Verde
      • Central African Republic
      • Chad
      • Comoros
      • Congo
      • Cote d’Ivoire
      • Democratic Republic of the Congo
      • Djibouti
      • Egypt
      • Equatorial Guinea
      • Eritrea
      • Ethiopia
      • Gabon
      • Gambia
      • Ghana
      • Guinea
      • Kenya
      • Liberia
      • Libya
      • Madagascar
      • Malawi
      • Mali
      • Mauritania
      • Mauritius
      • Morocco
      • Mozambique
      • Namibia
      • Niger
      • Nigeria
      • Reunion
      • Rwanda
      • Senegal
      • Seychelles
      • Sierra Leone
      • Somalia
      • South Africa
      • Sudan
      • Tanzania
      • Togo
      • Tunisia
      • Uganda
      • Zambia
      • Zimbabwe
    • Asia
      • Afghanistan
      • Armenia
      • Azerbaijan
      • Bahrain
      • Bangladesh
      • Bhutan
      • Brunei Darussalam
      • Cambodia
      • China
      • Cyprus
      • East Timor
      • Georgia
      • Hong Kong
      • India
      • Indonesia
      • Iran
      • Iraq
      • Israel
      • Japan
      • Jordan
      • Kazakhstan
      • Kuwait
      • Kyrgyz Republic
      • Laos
      • Lebanon
      • Macau
      • Malaysia
      • Maldives
      • Mongolia
      • Myanmar – Burma
      • Nepal
      • North Korea
      • Oman
      • Pakistan
      • Philippines
      • Qatar
      • Saudi Arabia
      • Singapore
      • South Korea
      • Sri Lanka
      • Syria
      • Tajikistan
      • Thailand
      • Turkey
      • Turkmenistan
      • United Arab Emirates
      • Uzbekistan
      • Vietnam
      • Yemen
    • Australia
    • Central America and the Caribbean
      • Anguilla
      • Antigua and Barbuda
      • Aruba
      • Bahamas
      • Barbados
      • Belize
      • British Virgin Islands
      • Cayman Islands
      • Costa Rica
      • Cuba
      • Dominica
      • Dominican Republic
      • El Salvador
      • Grenada
      • Guadeloupe
      • Guatemala
      • Haiti
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      • Jamaica
      • Martinique
      • Mexico
      • Montserrat
      • Netherlands Antilles
      • Nicaragua
      • Panama
      • Puerto Rico
      • St. Barts
      • St. Kitts and Nevis
      • St. Lucia
      • St. Vincent and the Grenadines
      • Trinidad and Tobago
      • Virgin Islands
    • Europe
      • Albania
      • Andorra
      • Austria
      • Belarus
      • Belgium
      • Bosnia-Herzegovina
      • Bulgaria
      • Croatia
      • Cyprus
      • Czech Republic
      • Denmark
      • Estonia
      • Finland
      • France
      • Germany
      • Gibraltar
      • Greece
      • Greenland
      • Hungary
      • Iceland
      • Ireland
      • Italy
      • Latvia
      • Liechtenstein
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      • Luxembourg
      • Macedonia
      • Malta
      • Moldova
      • Netherlands
      • Norway
      • Poland
      • Portugal
      • Romania
      • Russian Federation
      • Serbia
      • Slovak Republic
      • Slovenia
      • Spain
      • Sweden
      • Switzerland
      • Ukraine
      • United Kingdom
    • North America
      • Bermuda
      • Canada
      • United States of America
    • South America
      • Argentina
      • Bolivia
      • Brazil
      • Chile
      • Colombia
      • Ecuador
      • Falkland Islands
      • French Guiana
      • Guyana
      • Paraguay
      • Peru
      • Suriname
      • Uruguay
      • Venezuela
  • Yoga
    • 3 Common Mistakes by Yoga Newcomers
    • 3 Ways Yoga Can Benefit The Businessperson
    • 4 Secrets To Finding The Right Beginner Yoga Class For You
    • An All-Around Yoga Exercise: 12-Step Salute to the Sun
    • An Introduction To Bikram Yoga
    • Applications in Cancer Treatment
    • Ashtanga Yoga – Is it right for you?
    • Astanga Vinyasa Yoga
    • Basic Sitting Postures with Benefits
    • Basic Yoga Postures and their Variations
    • Beginners’ Yoga Video Offers Good Instruction
    • Benefits of Yoga
    • Bikram Yoga
    • Breathing and Relaxing
    • Can Yoga Provide A Solution To Soaring Crime Rates?
    • Common Mistakes and Misunderstandings About Yoga?
    • Cure for Asthma
    • Cure for Modern Day Stresses
    • Cure through Yoga
    • Dahn yoga for the soul
    • Different Yoga Poses and Asanas
    • Dress Attire for yoga class
    • Drishti Yoga
    • During Yoga with the family
    • Dynamic Yoga – Exercise 1 & 2
    • Dynamic Yoga – Exercise 3 & 4
    • Eight Limbs: Ashtanga Yoga
    • For Some People, Learning Yoga on CD-ROM is a Stretch
    • Free online yoga – Is it safe?
    • Frequently Asked Questions On Yoga
    • Getting familiar with Yoga equipment
    • Go Straight to Video for Yoga Training
    • Got a Few Minutes
    • Hatha Yoga
    • Have some Hatha Yoga
    • History of Yoga
    • Need power? Try Core Power Yoga
    • THINGS I’VE LEARNED IN BIKRAM YOGA
    • Want some Free Yoga Exercises?
    • Yoga and Diabetes
    • Yoga and High Blood Pressure
    • Yoga Equipment
    • Yoga Exercises

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