It’s no secret that we need the right amounts of different nutrients to maintain vibrancy and good health. But did you know that low levels of certain nutrients can cause more problems than inadequate levels of other nutrients? For instance, a low vitamin d level can mess up a number of body functions resulting in serious health issues.
If you could only supplement one vitamin, many nutritionists would recommend vitamin D to insure you weren’t suffering with a low vitamin D level. Vitamin D levels are crucial to maintaining good health.
Vitamin D, which acts as a hormone in the body, is not just found in the bones, intestines, and kidneys as once believed. It’s found in virtually every part of the body. From fat cells and brain cells to the teeth and soft tissues, research is now revealing that vitamin D is indeed a vital component of any healthy diet.
How Much Vitamin D Do You Need?
And what’s more is that doctors, nutritionists, and even the government are now re-thinking the how much vitamin D is adequate. With increased vitamin D RDA’s, experts on vitamin D still think the RDA is too low.
RDA for Vitamin D is:
Birth to 50 years of age – 200 IU
51 to 70 years of age – 400 IU
71 years of age + – 600 IU
According to researchers at University of California in Davis, led by assistant professor Laura M. Hall PhD, the recommended amounts of vitamin D are much too low. She also has indicated that the color of a person’s skin is a major factor in determining how much their RDA of vitamin D should be.
UC Davis Vitamin D Research Suggests:
Light skinned people – 1,300 IU per day
Dark skinned people – 2,100 to 3,100 IU per day
These recommendations are much higher for vitamin D levels than the current standards. Research studies that follow increased vitamin D intake show that an increase in a vitamin D level can significantly impact health – for the better.
A Healthy Vitamin D Level
There are two types of blood tests doctors use to determine vitamin D levels.
Vitamin D 25 Hydroxy Level
Vitamin D 1, 25 Dihydroxy Level
Each of these tests tells your doctor what the level of vitamin D in your body is and then it’s time to interpret them. It’s vital to be sure that your doctor only uses the first test. This one tests for active vitamin D and is the only one that should be used to test for vitamin D levels.
The second test listed here does not test for this type of vitamin D level. Your results and doctor may tell you you’re not deficient when indeed you are. This is where interpretation can get tricky. Stick with the first test and you’ll be sure to know your exact vitamin D levels.
Achieving Optimal Vitamin D Levels
Although current guidelines for a vitamin D level vary by labs, generally speaking they have fallen into the range of between 20 – 50 ng/ml being considered ‘normal.’ But the goal is not to have a ‘normal’ level of vitamin D which we are now learning is actually deficient. You want to aim for optimal vitamin D levels dependent on numerous factors.
There are new recommendations for vitamin D levels by those who have been studying vitamin D the longest. These vary by many factors but generally range from 30 to 80 ng/ml. Much higher than what is generally regarded as ‘normal.’
When it comes to vitamin D, most Westerners are facing a health crisis. You can safely change your levels of vitamin D by learning more about safe sun exposure, including vitamin D rich foods in your daily diet, and opting for a high quality vitamin D supplement. Even if you’ve never considered a potential vitamin D deficiency you should now.
Reference:
Holick, Michael F. (2010.) The Vitamin D Solution: A 3-Step Strategy to Cure Our Most Common Health Problem. Hudson, New York. Hudson Street Press.
It’s no secret that most people eating a typical Western diet and living a standard Western lifestyle are being plagued by ill health and disease. From aches and pains to more serious cancers and heart disease and despite our advances in healthcare, good health is elusive for many. For many the answer may be no more complicated than a simple vitamin D deficiency.
Vitamin D is one of the most important, yet overlooked vitamins in the body. Vitamin D plays a role in almost all body functions. Sadly, a look at most Westerners vitamin D levels reveals a serious vitamin D deficiency – and it’s only getting worse.
Conditions Linked to Vitamin D Deficiencies:
Osteoporosis
Heart Disease
Cancers
Autoimmune disorders
Depression
Insomnia
Chronic pain
Chronic fatigue
Diabetes
Many more health problems
Yes, a vitamin D deficiency isn’t just about bones. Many people don’t realize that vitamin D plays a vital role in almost every function in the body. Low levels of vitamin D (or a vitamin D deficiency) can lead to a host of health problems from bothersome to fatal.
Contrary to what was believed for years, that vitamin D receptors were found only in the bones, intestines, and kidneys, we now know through recent research, that vitamin D receptors are found everywhere in the body. From fat cells to brain cells, vitamin D is found.
With that in mind, now think about the impact a vitamin D deficiency can have on the body. A vitamin D deficiency indeed impacts all of the body.
Do You Have a Vitamin D Deficiency?
By now you may be evaluating your own diet, wondering if you too have a deficiency in the all important vitamin D. It’s vital that you do address a potential vitamin D deficiency to stay healthy not just for today but tomorrow as well.
Vitamin D deficiencies used to be found years ago when the dawn of the industrial age came along. But today the statistics reveal that a vitamin D deficiency is found commonly in the wealthiest, most developed nations.
In fact, in a study by researchers at Harvard University and the University of Colorado (results published in the Archives of Internal Medicine) the following was revealed:
Vitamin D Deficiencies Impact All Americans
70% of whites, 90% of Hispanics, 97% of African Americans in the United States have insufficient levels of vitamin D.
The only reliable test for vitamin D deficiency is the 25-hydroxy vitamin D test. This is a blood test where blood is drawn and the sample is sent off to be evaluated.
Test for Vitamin D Deficiency
It’s up to you (and your doctor) to decide to test for vitamin D deficiency. If you think you have a vitamin D deficiency that’s causing you significant health issues it may be a good idea. This way you can determine just how deficient you are and with your doctor uncover the most effective ways to increase vitamin D levels in your body (hint: the best way is free!)
However, research shows that most of us are living with a vitamin D deficiency and that we can all benefit from increased levels of vitamin D in our bodies. You don’t have to take a test for vitamin D deficiency before you consider ways to increase vitamin D in your body. There are easy ways to increase your vitamin D levels and the best way of all is absolutely free. This is the sun.
Sun exposure has come under tremendous fire over the past several decades for causing skin cancers. However, there is a safe way to get the daily dose of sun you need to boost your vitamin D levels. You don’t need to fear the sun. You can safely use it to be the healthiest person you can be.
Because of the recent studies coming out surrounding Vitamin D, many doctors are testing patients for Vitamin D levels and recommending supplementation to the large percentage of people that are found to be deficient. The way most people get Vitamin D is through exposure to the sun. Your body produces high amounts of Vitamin D when exposed to sunlight. However, due to the following reasons, many people are not getting the usual exposure to the sun.
People are more intentional about staying out of the sun to prevent skin cancers
An increasing number of people are using sunscreens
Many people are spending more time indoors
Many people live in colder climates with less sun exposure
When sun exposure is low, we rely solely on nutrition to get the Vitamin D our bodies need. Unfortunately, it is very difficult to get the needed amount from foods. For this reason, many doctors are recommending supplementation to their patients.
Next time you see your doctor, ask to get your Vitamin D levels tested to see if you are Vitamin D deficient. Vitamin D levels are measured as 25 hydroxyvitaminD in ng/mL. The recommended levels are as follows:
Above 50 = Good
30-50 = Moderately Low, Recommend Supplementation
Under 30 = Deficient, Strongly Recommend Supplementation
More and more studies are coming out showing the positive benefits of Vitamin D in relation to cancer. Doctors have know for some time that there is a link between low levels of Vitamin D and certain types of cancer and other diseases. New research is showing that Vitamin D is not only a preventative measure against cancer but in the lab, Vitamin D has been shown to kill cancer cells in a similar way as cancer medications. For more information, see the video below and the link to an ABC News article and report.
Vitamin D deficiency has been shown to be a major factor in the development of cancer as well as heart disease, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, muscle weakness, and more. Vitamin D’s primary function in the body is maintaining normal blood levels of calcium and helping keep bones healthy and strong. With this information in mind, people are showing a renewed interest in making sure they are getting the recommended Vitamin D. The question is… should you get it from sunshine, food, or supplement?
The answer is… all three are important sources of Vitamin D. Vitamin D is found in many food sources such as fish, eggs, and fortified milk. The US government recommendation for Vitamin D is currently 200 IU per day. It would only take a couple of glasses of milk to reach this recommendation. However, the skin produces approximately 10,000 IU of Vitamin D in response to 20-30 minutes of summer sun exposure… that’s the equivalent of 50 glasses of milk!! …And many studies are showing that higher amounts of Vitamin D daily are beneficial in many ways.
The reasonable conclusion then is that people who get regular sun exposure are probably producing plenty of Vitamin D. For the winter months or for people who rarely get sun exposure, it is smart to choose a high-quality Vitamin D3 supplement to boost your Vitamin D levels.
It’s no secret that we need the right amounts of different nutrients to maintain vibrancy and good health. But did you know that low levels of certain nutrients can cause more problems than inadequate levels of other nutrients? For instance, a low vitamin d level can mess up a number of body functions resulting in serious health issues.
