Vitamin D

Written by Slawomir Gromadzki, MPH

Vitamin D amazing facts

INTRODUCTION

If you’re still under the impression that Vitamin D is mostly an important nutrient for maintaining healthy bones you may find it surprising that it is so important for almost every aspect of our health.

Vitamin D, which is converted by the sun from cholesterol on the skin, is regarded as an extremely important health-sustaining factor because apart from being a vitamin it works as a hormone which can influence thousands of different human genes and cells.

Most people think about this nutrient as a vitamin, but in reality, the active form of vitamin D is one of the most potent hormones in the human body. Vitamin D is produced as a pro-hormone in our skin after sunlight exposures and is then converted to the very potent hormone. We now know that it regulates more genes and bodily functions than any other hormone yet discovered!

Recent studies suggest that maintaining our vitamin D levels at around 50ng/ml to 80ng/ml may have incredible health benefits relating to fat metabolism, immunity, viral infections, respiratory health, bone health, cardiovascular health, blood glucose levels and both types of diabetes, hormonal balance, athletic performance, skin health, mood, joint health, ageing, migraines, sleep, and many other aspects of health and various conditions.

Research published by Grassroots Health from the D Action study points to the average adult needs to take 8,000 IU’s of vitamin D per day in order to elevate their levels above 40 ng/ml, which they believe is the absolute minimum for the vitamin to be effective in disease prevention.

VITAMIN D DEFICIENCY PREVALENCE

It is believed that in any cold or cloudy countries, such as England, almost every person may be deficient in vitamin D. In America, 90% of the population is deficient in the same vitamin. Surprisingly, also in very hot and sunny countries, the deficiency of this vitamin seems to be rampant. In India, for instance, 80% of people are deficient in vitamin D. The reason for this is two-fold. First of all, people living there do not properly expose their bodies to the sun on a regular basis. The second and equally important cause is the very common today all over the world magnesium deficiency as without magnesium vitamin D remains inactive!

DARK-SKINNED PEOPLE

People with dark skin tone require up to 6 times more sun exposures to maintain healthy Vitamin D levels. Dark skin contains more melanin which protects against ultraviolet radiation exposures reducing the production of vitamin D from cholesterol under the skin.

RISK FACTORS

Low levels of vitamin D are associated with weak immunity, frequent infections, poor bone health, depression, obesity, more than 100 autoimmune conditions, certain types of cancer, high cholesterol levels, multiple sclerosis, hypertension, rheumatoid arthritis, diabetes, eczema, psoriasis, periodontal disease, insomnia, infertility, cystic fibrosis, depression, migraines, Alzheimer’s disease, schizophrenia, and many other conditions.

A 2013 study by University of Kentucky researchers found that low levels of vitamin D lead to brain damage.

Also, pregnant and lactating women are encouraged to take vitamin D3 supplements (new studies suggest 4000 IU daily is the optimal daily amount of D3 during pregnancy: >)

DO SUN EXPOSURES CAUSE SKIN CANCER?

Unfortunately, public health warnings about skin cancer have caused a rise in Vitamin D deficiency through lack of sunlight. For a very long time, scientists, as well as medical professionals and NHS, brainwashed people suggesting that the sun can cause skin cancer. In this way, they effectively scared the majority of people out of the sun which resulted in the widespread and huge vitamin D deficiency.

The truth, however, is that only unwise and prolonged sunbaths can probably contribute to the development of skin cancer and only in case of someone who often uses stimulants and whose diet includes a lot of animal and refined products.

The sun, if used properly, always was and still is a healing agent for our body and not something to be avoided. Apart from that, our contemporary knowledge on this subject gives enough reasons to believe that avoiding the sun is much more harmful than prolonged sun exposures.

Contrary to what media and sunscreen makers dictate, there is a decrease in the rates of malignant melanoma among people who live in regions of strong UVB exposure! There are almost one thousand references in the medical literature demonstrating the effectiveness of vitamin D – in both preventing and treating cancer.

Sunscreens, on the other hand, contribute to cancer because they contain carcinogens and because they do not allow the sun to make vitamin D which fights cancer. According to Marco Torres, “The sunscreen industry makes money by selling products that actually contain cancer-causing chemicals. It then donates a portion of that money to the cancer industry through non-profit groups like cancer societies which, in turn, run heart-breaking public service ads and charity events urging people to donate and use sunscreen to prevent cancer.” (January 20, 2015, Waking Times)

Besides, it is not UVB but UVA which is responsible for causing cancerous mutations that may contribute to malignant melanoma (skin cancer). UVA can also break down the vitamin D formed in our skin as a result of outdoor UVB exposure. The fact is, however, that skin cancer has been increasing even among the indoor workers simply because unlike UVB, UVA is able to pass through glass. On the other hand, according to the current scientific research, vitamin D3 (which we should have mostly from the sun exposure), is regarded as one of the most effective factors protecting us against cancer including melanoma.

Read more about true causes of SKIN CANCER >

CONVERSION OF VITAMIN D IN HUMAN BODY

There are various forms of vitamin D in our body. It starts out as a cholesterol molecule, which we can call vitamin D1. When we expose our skin to the sunshine the sun converts it to vitamin D2 (Ergocalciferol) which is transformed by activating enzymes, usually in the liver, to vitamin D3 (Cholecalciferol). And finally in kidneys, with the help of magnesium, it becomes its most active form known as vitamin D4 (Calcitriol).

Vitamin D2 to D3 conversion takes place in a healthy liver, and the D3 to D4 conversion takes place in healthy kidneys.

Since people with kidney failure cannot properly activate vitamin D3 they end up with vitamin D deficiency with its symptoms including brittle bones, weak immunity, etc. Fortunately, there is also available a final form of vitamin D known as D4 (Calcitriol) which doesn’t require conversion in kidneys and should be prescribed for individuals with kidney failure. Physicians prescribe vitamin D4 (the final and most active form of vitamin D) for patients with liver and kidney problems who are not healthy enough to properly convert vitamin D2 in liver and D3 in kidneys to the final D4 form.

For those with healthy kidneys, vitamin D3 will be effective.

HEALTH BENEFITS OF VITAMIN D

Vitamin D, which is converted by the sun from cholesterol on the skin, is regarded today as an extremely important health-sustaining factor because apart from being a vitamin it works as a hormone which can influence thousands of different human genes and cells. Recent studies suggest that maintaining our vitamin D levels at around 50ng/ml to 80ng/ml may have incredible health benefits relating to fat metabolism, cold, flu, asthma, cancer, skin problems, osteoporosis, hypertension, heart disease, diabetes 1 and 2, autism, multiple sclerosis, hormonal imbalance, athletic performance, hair loss, Crohn’s disease, eczema, mood problems, rheumatoid arthritis, multiple sclerosis, psoriasis, tuberculosis, ageing, migraines, insomnia, hearing loss, periodontal disease, seizures, cystic fibrosis, fertility, depression, Alzheimer’s disease, schizophrenia, and many other conditions.

Among other things, vitamin D receptor (VDR) activation is essential for the following:

modulating the immune behaviour of T cells and B cells
reducing the proliferation of pro-inflammatory cytokines (interferon gamma and IL-17)
activation of dopamine pathway
interaction with sexual reproduction processes, including androgen receptor function and testosterone synthesis
interaction with PTH (parathyroid hormone) to absorb calcium from the intestine and reabsorption of calcium into the kidneys,
regulating the excretion of inorganic phosphate
neuronal integrity and growth – NGF (nerve growth factor) – enhanced by activating the VDR receptor

IMMUNITY

Vitamin D has a remarkable role to play in our health, influencing nearly 3,000 genes, and playing a critical role in your immune response. Immune cells have special receptors for Vitamin D and depend on it for strength and normal function.

Vitamin D also acts as an immune system regulator because although it stimulates different types of white blood cells to fight with bacteria, viruses or cancer cells yet at the same time it can prevent the excessive expression of inflammatory cytokines. In this way, vitamin D may be very helpful in coping with allergies and autoimmune diseases. It also prevents prolonged or excessive inflammatory responses associated with many health conditions including autoimmune diseases.

Vitamin D can be very effective in fighting flu or colds as it produces numerous natural and harmless antibiotics such as antimicrobial peptides. It increases our ability to fight chronic inflammation and infections.

German scientists discovered that vitamin D increases the effectiveness of the human immune system by 3 to 5 times while dramatically stimulating the production of potent anti-microbial peptides! Moreover, ultraviolet radiation sun exposures, which stimulate the production of vitamin D in the skin, has been shown to reduce the incidence of viral respiratory infections, along with a wide range of other health conditions.

According to a 2017 major global study conducted by the researchers at the University of Queen Mary London, Vitamin D supplements protect against acute respiratory infections including colds and flu. The study provides the most robust evidence yet that vitamin D has benefits beyond bone and muscle health.

The trial of 430 schoolchildren in Japan found that taking daily vitamin D supplements in winter decreased their risk of seasonal flu, compared to taking an inactive tablet.

COVID-19 (CORONAVIRUS)

There is a constantly growing amount of research which suggests that a lack of vitamin D greatly contributes to the weakness of the immune system and its inability to overcome viral infections including Covid-19.

– For instance, according to the new medical research by I. Pugach and S. Pugach, there is a “Strong Correlation Between Prevalence of Severe Vitamin D Deficiency and Population Mortality Rate from COVID-19 in Europe (>).

– Mortality in COVID-19 patients has been linked to the induced by the virus “cytokine storm”, known as “a runaway immune system response”. It is the result of excessive production of proinflammatory cytokines which leads to ARDS aggravation and widespread tissue damage resulting in multi-organ failure and death. Targeting cytokines during the management of COVID-19 patients could improve survival rates and reduce mortality. There is strong evidence that healthy vitamin D levels can prevent COVID-19’s cytokine storm (>). This discovery is not surprising because vitamin D is not only the most effective immune system booster but at the same time, it is also a very potent immune modulator. It means that although it stimulates immune cells to fight viruses yet at the same time it helps suppress their activity when it is required thus making the immune cells less inflammatory. That is one of the reasons why the deficiency of vitamin D has been linked to all autoimmune conditions.

– Irish scientists who analysed European population studies and vitamin D levels found that countries with high rates of vitamin D deficiency had higher death rates from COVID-19. In the summery, the researchers suggested that the government should raise vitamin D daily intake recommendations (>).

– U.K. researchers evaluated the average vitamin D levels and the number of COVID-19 cases, as well as the death rates, across 20 European countries. They concluded that the countries with low average vitamin D blood levels had significantly higher numbers of COVID-19 cases and deaths (>).

– According to the findings at Northwestern University, significantly more individuals deficient in vitamin D would develop a severe COVID-19 infection than those with normal vitamin D levels. The researchers believe the association between vitamin D and severe COVID-19 is based on a potential link between vitamin D deficiency and C-reactive proteins, or CRP, a surrogate marker for severe COVID-19 (>).

– Indonesian researchers evaluated 780 documented cases of patients with COVID-19 and found that most patients who died from Covid-19 were deficient in vitamin D (>).

– Singaporean Researchers Say That Vitamin D, Magnesium and Vitamin B12 Combo May Reduce Severity in Older COVID-19 Patients (>).

– Although the research on vitamin D and COVID-19 has just started, there are already available numerous other study results that provided enough evidence to prove that vitamin D supplementation helps reduce the risk of viral respiratory infections. For instance, researchers who looked back at the worldwide 1918-1919 influenza pandemic found that individuals with healthy vitamin D blood levels were much less likely to die.

Below I have listed few already known and confirmed facts with regards to the antiviral properties of vitamin D and its beneficial influence on the immune system function:

“Vitamin D reduces the ACE2 enzyme which viruses like coronavirus use to gain access to our cells” (>).

“Vitamin D boosts the levels of antimicrobial (antiviral) peptides in the lungs” (>).

“The antiviral effect of vitamin D3 has been shown in various viral infections such as HCV, rhinovirus, and dengue virus” (>).

“Vitamin D increases the antiviral activity of bronchial epithelial cells”. (>)

– Vitamin D is only one of many nutritional supplements that help combat Covid-19. For instance, according to the Singaporean researchers, Vitamin D, Magnesium and Vitamin B12 Combo may reduce severity in older COVID-19 patients: (>).

– A study by Trinity College Dublin found that Vitamin D supplements decrease chest infections by 50%! Scientists say a lack of Vitamin D in calves is thought to have been the main cause of bovine coronavirus infections. And so it seems plausible that the use of Vitamin D could be a potential intervention to fight against COVID-19. Dr Jenna Macciochi, of the University of Sussex, said: “If you are deficient in Vitamin D, you are three to four times more likely to catch a cold ” (>).

Study Showing Vitamin D Reducing Chest Infections by 50% Sparks Hope it Could Help Fight Coronavirus: “A US team has published a study in which they recommended that people most at risk should be taking at least 10,000 IU/d of vitamin D3 for a few weeks to rapidly raise its concentration in the body, followed by 5,000 IU/d. The team added that the goal should be to raise 25(OH)D concentrations above 40-60 ng/mL and it would be useful for the treatment of coronavirus infected people to get higher vitamin D3 doses. Dr. Attila Garami, senior biomarker consultant discussed that most fatalities of COVID-19 are recorded in areas that have insufficient vitamin D. Moreover, he also said that people taking vitamin D have a weaker innate immune defense against SARS-CoV-2″ (>).

A very interesting comment by John Lambiase has been added to the above article: “It is a shame. Some of the patients are so deficient that the dose in the study will not do much. I hope I am wrong, but I started out taking 5000 iu a day for five days and it brought me to 12.9 ng/mL I then moved to 10,000 for 5 days and that brought me to 19 ng/mL. Still according to the new study out puts me in Critical to Severe for Covid 19. Then I started taking 20,000iu a day for three days then found out we were potentially exposed and moved to 80,000iu for three days then backed down to 10,000 iu and got three days of the sun since it finally came out. My level is now 44. I can not see one single dose of 25,000 being that beneficial. Especially since some of the patients have Vit D levels way less than 7.0 ng/mL” (>).

“Due to the overwhelming data surrounding the importance of vitamin D status in the risk for the development and progression of COVID-19, increasing pressure is mounting from doctors and health researchers for governments and health policy makers to recommend vitamin D daily dosing at higher levels” READ MORE >.

Find out more on COVID-19 (CORONAVIRUS) >

AUTOIMMUNE DISEASES

According to the Oxford study published in BMC Medicine in 2013, many autoimmune diseases have been linked to vitamin D deficiency. Recently I have read a conclusion of meta-analysis based on numerous vitamin D studies and it stated that vitamin D deficiency contributes to almost all 116 autoimmune diseases!

Vitamin D deficiency leads to autoimmune diseases because vitamin D stimulates suppressor T-cells to prevent other immune cells from attacking their own body. In a body deficient in vitamin D, suppressor T-cells can’t function properly and allow plasma cells to send antibodies against their own body tissues. There are reasons to believe that also deficiency of zinc, selenium and magnesium may contribute to autoimmune responses in a similar way.

CANCER

According to a large-scale study, healthy Vitamin D levels can reduce the risk of cancer by as much as 60 per cent. Maintaining optimal levels of this vitamin can help prevent at least 16 different types of cancer, including ovarian, prostate skin, pancreatic, or lung cancer.

VITAMIN D DEFICIENCY LINKED TO ALL AUTOIMMUNE DISEASES

Type 1 diabetes, Multiple sclerosis, Crohn’s disease, schizophrenia, asthma, autism, and food allergy have all been constantly increasing and all are associated with low sunshine exposure and vitamin D deficiency. According to the Oxford study published in BMC Medicine in 2013, many autoimmune diseases have been linked to vitamin D deficiency.

Recently I have read a conclusion of meta-analysis based on numerous vitamin D studies and it stated that vitamin D deficiency contributes to almost all 116 autoimmune diseases!

Vitamin D deficiency leads to autoimmune diseases because vitamin D stimulates suppressor T-cells to prevent other immune cells from attacking own body. If the is not enough vitamin D suppressor T-cells can’t function properly and allow plasma cells to send antibodies against own body tissues. There are reasons to believe that also deficiency of zinc, selenium and magnesium may contribute to autoimmune responses in a similar way.

DIABETES & INSULIN RESISTANCE

Vitamin D deficiency is associated with high body fat, high blood sugar levels, and decreased insulin sensitivity. A region of the brain called the hypothalamus which controls both weight and glucose levels has vitamin D receptors. Therefore, lack of vitamin D is a risk factor for the development of insulin resistance, type 2 diabetes and obesity. Vitamin D improves insulin sensitivity, regulating blood sugar levels and reducing insulin resistance.

EXCESS OESTROGEN

Vitamin D has the ability to block excess estrogen reducing the risk of health problems associated with increased oestrogen levels including breast cancer, ovarian cancer, fibroids, heart attack or stroke. Also, vitamin B12 is known to help reduce excess oestrogen by reducing homocysteine levels.

TESTOSTERONE DEFICIENCY

Low levels of vitamin D interferes with proper testosterone production, leading to lower levels of this hormone and many unwanted symptoms.

OVERWEIGHT AND OBESITY

Present scientific studies and research suggest that obesity may be associated with vitamin D deficiency because apart from improving fat cell metabolism vitamin D can also act as an appetite suppressant which effect is achieved by stimulating the release of leptin. New studies give evidence that vitamin D helps us to burn more calories by making fat cells more metabolically active, and by turning our body from a fat-storing into a fat-burning mode. Apart from that, according to some specialists, vitamin D can be trapped within the fat and cannot be easily released. This means that obese and overweight individuals actually require twice as much vitamin D as people with normal body weight.

A study by researchers at the University of Minnesota demonstrated that participants who were overweight had better results in losing weight after increasing their vitamin D intake. Scientists believe that the difference was caused by the fact that vitamin D deficiency (and lack of calcium) stimulates the production of certain fatty acid and enzyme called synthase, which in our body increases conversion of calories into fat. Thus a sufficient amount of vitamin D intake prevents this process and helps to cope with obesity. According to Dr Peterson, using high dosages of vitamin D obese people can lose a lot of weight especially in the first week and then up to 15 pounds during the 1-month period.

BONE HEALTH

Vitamin D is important for the human nervous system and it also assists in the prevention of osteoporosis brought on by the menopause. Vitamin D appears to be much more important than calcium in preventing fractures.

Vitamin D deficiency leads to low bone mineral density and osteomalacia (rickets in children).

BRAIN FUNCTION & HEALTHY NERVOUS SYSTEM

Vitamin D plays an important role in regulating brain function. It aids the development of the nervous system and brain, helping postpone decline of the nerve cells. Some of the Vitamin D receptors in the brain are found in the areas that are related to the development of low mood. For this reason, Vitamin D deficiency has been linked to mental health problems. A 2013 study by University of Kentucky researchers found out that low levels of vitamin D cause damage to the brain. Studies have shown that individuals with vitamin D deficiency perform poorly on exams, have reduced decision-making skills, and have difficulty with tasks that require attention.

CARDIO-VASCULAR HEALTH

Vitamin D deficiency is linked to increased risks for cardiovascular problems because it’s involved in regulating cholesterol levels, blood pressure and inflammations.

PREGNANCY

Pregnant and lactating women are encouraged to take vitamin D3 supplements (new studies suggest 4000 IU is the optimal daily amount of D3 during pregnancy: >). Vitamin D supports the well-being of the baby, healthy bone and neural development. It also helps (together with magnesium, selenium and zinc) to prevent child-onset (juvenile) diabetes and other autoimmune conditions.

Extensive research proved without any doubt that Vitamin D deficiency (very common even in hot countries) leads to poor immune system function and greatly contributes to cancers, autoimmune diseases (including type 1 diabetes), weak bones, hormonal imbalance, frequent infections, poor mental health, insulin resistance, cardiovascular disease, etc.. Vitamin D is necessary for the absorption and metabolism of calcium and phosphorus.

SUN AS THE SOURCE OF VITAMIN D

If you expose unprotected skin to the sun in the summertime between 10 am and 2 pm for about 15-30 minutes a day, you will probably store enough of vitamin D. Unfortunately, getting enough Vitamin D from the sun is more complicated than many think due to various conditions that must be met.

Sunlight is composed of 1500 wavelengths, and only UVB-rays can make Vitamin D on our skin when the sun’s angle to the Earth is greater than 50°. That is why in countries such as the UK, our skin isn’t able to make vitamin D from our bodies’ exposure to the sunlight between November and March as the sunlight hasn’t got enough UVB (ultraviolet B) radiation.

Also, early morning and late afternoon sun won’t produce enough vitamin D as the angle of the sun is lower than 50° and therefore the ozone layer would reflect the UVB-rays back into space while the more dangerous and longer UVA-rays would still reach the Earth. Thus the best time to sunbath during the summertime is probably between 10 am and 2 pm, or even better between 11 am and 1 pm.

Some specialists also suggest that we shouldn’t sunbathe on cloudy days and when the sun is lower than 50° because our body will be subject to the harmful effects of the UVA-rays while the UVB-rays cannot penetrate the clouds and are also unable to rich our skin when the sun angle is lower than 50°.

Also, remember that you don’t need to spend long hours in the sun to get the optimal benefits of sunlight because an extra time in the sun doesn’t mean we will still keep on making more vitamin D out of cholesterol. 15 to 30 minutes a day would be enough. If we keep on doing it during the summer season at least 3-4 times a week we may get vitamin D from our body’s stores during the winter.

Unfortunately, because of the busy lifestyle and frequent cloudy weather even during summertime, in countries like the UK, it is impossible to expose the body to the sun for at least 3-4 days per week to store enough Vitamin D for the rest of the year. For this reason, we need to get it from vitamin D supplements.

In addition, when the UVB-rays of the sun reach our body our skin uses them to convert cholesterol found in our skin into Vitamin D3. The problem, however, is that the newly formed in this way vitamin D3 requires up to two days to be entirely absorbed from the skin into the bloodstream. It means that the longer we stay away from showering our bodies the more vitamin D3 will be absorbed because water (especially with soap) washes away much of the vitamin. Therefore, the best solution, if possible, would be to wash only the parts of the body which were not exposed to the sun such as armpits and groin area, and if you have to take a shower, use only natural soaps and apply them only areas not exposed to the sun.

TRUTH ABOUT RECOMMENDED DAILY INTAKE

Most health organisations and groups around the world agree that 4,000 IU can be taken without checking with a doctor or having a vitamin D test (>).

Since the recommended dietary allowance (RDA) for vitamin D which is only 400-600 IU per day for adults is unbelievably low we can assume that it is probably inspired and imposed by big pharma, which doesn’t want people to be healthy. However, according to an article published in 2005 in the Journal of Nutrition, this amount should be regarded as insufficient, especially when we take into consideration the fact that a 15-minute exposure to the sun can produce as much as 20,000 IU of vitamin D3.

The ideal serum level of vitamin D for older children, adolescents, adults and elderly should be between 50 and 70ng/ml. Another reliable source points to the fact that recent studies suggest that adults should aim at maintaining vitamin D levels at around 50ng/ml to 80ng/ml.

In the case of individuals suffering from heart disease or cancer, it should be even higher (between 80 and 120 ng/ml).

Research published by Grassroots Health from the D Action study points to the average adult needs to take 8,000 IU’s of vitamin D per day in order to elevate their levels above 40ng/ml, which they believe is the absolute minimum for the vitamin to be effective in disease prevention.

Unfortunately, most people do not spend sufficient time in the sun and as a result, they suffer from vitamin D deficiency. Remember, therefore, to expose your body to the sun whenever it is possible as sun rays convert your body cholesterol into vitamin D which is vital for your health.

Take at least 4,000 IU of vitamin D3 a day with first meal. But since deficiency of this vitamin is so widespread (especially in the UK) it would be better to take 10,000 to even 20,000 IU a day with meals for a few months with appropriate doses of magnesium and after that reduce to 4,000 IU.

If you decide to try a higher dose of 50,000 or more IU a day take it for a short time (a few days to one week) and after that reduce to 4,000 IU a day.

For the children below 5 experts recommend 400-1000 international units of vitamin D3 per day, while for ages 5–10: 2,500 units per day.

Please remember that vitamin D supplements require magnesium (for absorption) and vitamin K2 to prevent vitamin D from leading to calcification.

Dr James Dowd from the Arthritis Institute of Michigan, has been prescribing mega doses of vitamin D3 to patients suffering from chronic disorders such as arthritis, back pain and headaches and he claims it resulted in a huge improvement in their symptoms >

FOOD SOURCES OF VITAMIN D

There are some dietary sources of vitamin D such as certain types of fish or mushrooms but the consumption of fish is not recommended any more due to high levels of heavy metals and other dangerous chemicals. Mushrooms are often contaminated with dangerous mould. In addition, the concentration of vitamin D in those foods is insufficient to meet our needs.

Cod liver oil is a good source of vitamin D on condition it is free from heavy metals. According to the National Institutes of Health, it gives you 1,350 IU per tablespoon. However, even this amount doesn’t seem to be enough for adults. Another problem is the taste and the fact that 1 tablespoon of cod liver oil may provide as much as 13,500 IU of vitamin A, and that’s way too much.

FOODS FORTIFIED WITH SYNTHETIC VITAMIN D

Pasteurised milk, which normally doesn’t contain vitamin D, and other foods can be fortified with vitamin D but unfortunately they contain a synthetic form called vitamin D2 (ergocalciferol) instead of much better cholecalciferol (vitamin D3). This synthetic form isn’t as potent and doesn’t last as long in human body and becomes toxic at far lower levels than D3. Some studies linked vitamin D2 to irritation of the lining of blood vessels.

VITAMIN D3 VS D2

In case of deficiency, take about 4,000 to 10,000 IU of Vitamin D3 daily especially during winter months, although some people are so deficient in this vitamin that they may require 20,000 to even 30,000 units each day for some time to reach the normal level. Use only vitamin D3 (cholecalciferol) supplements and not vitamin D2 (ergocalciferol) because only the first one is the same type of vitamin created in our body when we expose our skin to the sun. D3 is almost 90% more potent and more efficient in our body and it is converted about five times faster than D2. One of the recent studies also demonstrated that vitamin D2 supplements slightly increased the mortality risk while D3 reduced it. In addition, D3 produces 2- to 3-fold greater storage of vitamin D than does Vitamin D2.

IS VITAMIN D3 SUITABLE FOR VEGANS AND VEGETARIANS?

There are two types of vitamin D supplements available on the market. The first one, which is commonly recommended as suitable for vegans and vegetarians, is known as ergocalciferol (vitamin D2). The second and much more popular form of vitamin D is known as cholecalciferol (vitamin D3).

CHOLECALCIFEROL (D3)

Unfortunately, the question of whether cholecalciferol (vitamin D3) is suitable for vegans and vegetarians is not easy to answer. First of all, cholecalciferol (vitamin D3) doesn’t have anything to do with neither meat nor dairy as it is derived from sheep’s wool by purifying lanolin (wool grease). More important, however, is the fact that this lanolin goes through so many processes and purifications that the final product is actually a pure chemical (cholecalciferol). Therefore, in my opinion, it can be regarded as suitable not only for vegetarians but also for vegans, all the more since the production of cholecalciferol doesn’t require killing animals. However, since cholecalciferol (vitamin D3) is still linked to an animal (as it is initially derived from the wool) some manufacturers decided to compromise a little and state that it is suitable for vegetarians, excluding vegans.

ERGOCALCIFEROL (D2)

On the other hand, the vitamin D2 (ergocalciferol), although not linked to any animal sources and therefore often recommended as suitable for vegans, is much inferior to cholecalciferol (D3) due to low bioavailability. Unfortunately, in addition to its poor absorption, it is also expensive and usually sold in capsules containing very low strength of this vitamin. The low strength of supplements with vitamin D2 is often the most important factor discouraging even vegans and vegetarians from choosing it over vitamin D3, all the more since most of us need at least 5,000 and in some cases even 10,000 to 20,000 IU a day.

Another argument often used against ergocalciferol (D2) is that unlike cholecalciferol (D3) it is made by radiating fungus and therefore regarded as not natural. Some vegans prefer taking this form because it is not derived from animals, but to tell the truth, it is foreign to the human body, poorly absorbed, sold in insufficient very low strength doses and therefore not very effective. In addition, used in higher doses it is not only very expensive but has a much greater chance of toxicity.

LICHEN-BASED VEGAN CHOLECALCIFEROL (D3)

It is true that Cholecalciferol (D3) – considered to be much more bioavailable/absorbable form than vitamin D2 (ergocalciferol) – can be also extracted from lichen, which is a cross between fungus and algae. Unfortunately, D3 extracted from lichen may be expensive, especially when you take into consideration recommended by experts today high daily doses of vitamin D. In addition, extraction of cholecalciferol from lichen may involve some toxic solvents and manufacturers do not include info on the extraction process, which makes me suspicious.

VITAMIN D MUST BE TAKEN WITH MAGNESIUM

While taking vitamin D3 supplements always remember to take also well-absorbed magnesium (such as citrate) as vitamin D requires magnesium for its final conversion to its most active form known as vitamin D4 in kidneys. Magnesium also appears to alter the sensitivity of tissues to vitamin D and helps maintain calcium balance. If you are deficient in magnesium (most people are) then even mega doses of vitamin D will not produce any benefit and this fact was repeatedly demonstrated by scientific studies. In addition, since vitamin D uses magnesium stored in the body it gradually leads to its deficiency. The more vitamin D3 you take the higher doses of magnesium you need. Because magnesium is used in vitamin D metabolism, supplementation with high levels of vitamin D could cause an even greater magnesium deficiency in an already deficient population and can also cause calcium deposits in the arteries. Vitamin D supplements may lead to magnesium deficiency symptoms such as headaches, insomnia, nervousness, anxiety, constipation, muscle cramps, heart palpitations, etc. This is true also in case of those who get high doses of vitamin D from the sun.

If you neglect taking magnesium supplements you may experience similar symptoms as the person who shared the following story on one of the websites: “I started to become insomniac last year after several months of taking 2000 IU of vitamin D3 every day. Lack of sleep – waking up at 4 am every night – was driving me nuts. Then I read that high doses of synthetic vitamin D3 can cause magnesium deficiency. Started taking magnesium, and normal sleep was immediately restored.”

WITHOUT MAGNESIUM VITAMIN D IS USELESS

In addition, magnesium plays an important role in the proper conversion and absorption of vitamin D. Therefore, in cases where large doses of vitamin D3 don’t seem to work the true problem is magnesium deficiency. Magnesium is necessary to activate all the enzymes that metabolize Vitamin D. Magnesium deficiency causes vitamin D to be stored and inactive.

In people who are deficient in magnesium, vitamin D supplementation may not work at all even in high doses taken over a long period of time. Here are two excellent examples: Severe vitamin D deficiency in children results in rickets, a disease that softens and weakens bones. In a case reported in the Lancet, children with rickets received massive doses, 6 million IU of vitamin D over 10 days, without any improvement after six weeks! When they were treated with magnesium because of low serum levels, rickets promptly disappeared!

In another case study published in “The American Journal of Clinical Nutrition,” vitamin D treatment did not resolve low blood calcium in five patients. Vitamin D is essential for calcium absorption. The patients were given magnesium because of low levels, and, as a result, the calcium levels quickly returned to normal. According to the study’s authors, magnesium may promote the release of calcium from bone in the presence of vitamin D.

Unfortunately, due to soil depletion, stress and refined diet magnesium deficiency is rampant today. It is also believed that the underlying magnesium deficiency is difficult or even impossible to detect and that testing for magnesium is often not reliable because only 1% of this mineral is present in the blood.

THE MORE VITAMIN D YOU TAKE THE MORE MAGNESIUM YOU NEED

With regards to Vitamin D supplements, it is also very important to know they must be taken with well-absorbed magnesium (such as citrate) as vitamin D slowly leads to magnesium deficiency (it requires magnesium in our body for conversion) and since people are usually already deficient in magnesium and almost never informed that Vitamin D requires magnesium supplements they usually end up with sleeping problems and other unpleasant symptoms.

It is also better to take vitamin D supplements in the morning as some people reported that after taking it in the evening the experienced some sleep difficulties. Vitamin D is essentially a hormone created during the daytime (in sunlight) and therefore taking it with breakfast makes sans.

VITAMIN K2 FOR PROPER ABSORPTION OF VITAMIN D

Another requirement for proper absorption of vitamin D is 100–200 mcg of Vitamin K2 MK-7 (Derived from Natural Natto) every day. To maximize the benefits of vitamin D supplementation while also minimizing the potential risk of toxicity vitamin D should be taken with K2. Vitamin K activates the MGP, a protein that helps direct calcium to the right places (bones) and leads calcium away from the undesirable areas (pineal gland, kidneys and arteries) eliminating the risk of hypercalcaemia and calcification of these organs.

SOME HEALTHY FAT IN A MEAL HELPS ABSORB SUPPLEMENTAL VITAMIN D

For proper conversion and absorption of supplemental vitamin D, the most important is magnesium and vitamin K2. However, taking supplemental vitamin D3 with some fat in a meal seems to be important too. Try including healthy fats (avocado, nuts, seeds, flaxseed, flax oil, olive oil, raw coconut oil, etc.) in your meal before taking Vitamin D3 as according to a recent study, it may improve its absorption by 15-30%! But avoid consuming too much fat as vitamin D is best absorbed with a low-to-moderate amount of fat, compared to no fat or lots of fat. Researchers have showed that 11 grams of fat leads to higher absorption than either 35 grams or 0 grams, at 16% higher and 20% higher respectively (>).

It is not known yet why larger amounts of fat hinder vitamin D absorption. May be it is due to vitamin D becoming too soluble and remaining in the fat globules, possibly making fat globules in the intestines too large to efficiently cross the intestinal lining.

These same researchers conducted another study that showed 32% higher vitamin D levels when people ate a meal with 30 grams of fat, compared to a fat-free meal (>).

EXCESS SUPPLEMENTAL VITAMIN D & CALCIFICATION

Vitamin K2 should be always taken with Vitamin D supplements (especially high doses), to prevent calcification of blood vessels or kidney stones.

Taking 60,000 international units (IU) a day of vitamin D for a long time such as 6 months has been shown to cause toxicity. Such mega doses can be taken but for shorter periods of time (1 to 2 months) followed by the reduction of the dosage to 5-10,000 IU per day and always with 200-400mcg K2 (MK7) and 2 times 200mg of Magnesium (such as citrate). Without K2 mega doses of Vitamin D3 should never be taken for longer than a few days to one week.

The main consequence of vitamin D toxicity is a build-up of calcium in the blood (hypercalcaemia), which may cause nausea, vomiting, weakness, frequent urination, etc. Symptoms might progress to bone and joint pain, calcification (hardening) of arteries and pineal gland, or formation of calcium stones.

Recently I read an article about a lady (aged 86) who was prescribed by his physician 40,000 IU of vitamin D3, which dose was supposed to be taken once a month, but by a mistake, she was taking it every day. As a result, she died, having suffered gastrointestinal bleeding caused by high calcium levels in her blood (hypercalcaemia). The problem, however, is we don’t know all the details behind that tragedy in order to know what really contributed to her death. It is impossible vitamin D alone, under normal conditions, could lead to death as there were many studies that demonstrated even extremely high mega doses of this vitamin taken for more than 6 months resulted in some level of toxicity but were not lethal. I can only assume that the person who died suffered from some underlying serious health problems, was on medication, and probably was taking a calcium supplement (as she was diagnosed with osteoporosis) or consumed dairy products (high in calcium) on a regular basis. As a result, mega doses of vitamin D accumulated too much calcium and caused calcification which together with underlying health problems resulted in bleeding and death. Another problem is that physicians should always prescribe Vitamin D with vitamin K2 (50mcg per every 1000 IU of vitamin D) to prevent vitamin D from leading to calcification of different organs and from accumulating calcium in the blood, colon, kidneys, brain, arteries, etc. Unfortunately, only a few of them know about the role of vitamin K2 in preventing calcification and therefore prescribe vitamin D (often with calcium) without K2.

Taking 5000 IU of vitamin D3 per day is perfectly safe and never caused any problems. It should be taken with magnesium (without which it can’t be converted in the body) and with Vitamin K2 (MK7 – 50mcg per every 1000IU of D3) to prevent Vitamin D from leading to calcification.

Treatment of Vitamin D toxicity includes stopping vitamin D intake for a month or so (until recovery), avoiding supplemental calcium, and restricting dietary calcium (especially milk and dairy products).

Vitamin K2 (not K1) supplementation is the only antidote to vitamin D toxicity. To prevent this toxicity and calcification of blood vessels, pineal gland, joints, and from the formation of calcium stones in the kidney, Vitamin D (especially when it is taken in high doses of over 5000 IU per day) should be always taken with Vitamin K2 (MK7) – 50mcg of K2 per every 1000 IU of supplemental Vitamin D.