Vitamin D - A Preventative Supplement You Should Be Taking
As a Family Nurse Practitioner one deficiency I always screen for is a Vitamin D deficiency. I have found that many times Vitamin D levels will be either on the low end of normal, or deficient. The normal range of vitamin D is 30-100nmol/L.
According to Groff, et al. (2009), Vitamin D is a fat-soluable vitamin that plays an important role in bone metabolism and the immune system. Deficient vitamin D levels have been have been attributed to multiple disease states as well as overall and cardiovascular mortality as well as autoimmune diseases and multiple sclerosis.
There are two forms of vitamin D:
Ergocalciferol (D2)- present in plants and some fish
Cholecalciferol (D3)- synthesized in the skin by sunlight.
Vitamin D controls calcium absorption in the small intestine as well as works with the parathyroid hormone to help with skeletal mineralization (bone strengthening) and maintain calcium balance within the bloodstream (2009).
The protein that binds Vitamin D transports Vitamin D3 to the liver where it undergoes hydroxylation to 25(OH)D, its active form. Vitamin D3’s half life in the liver is about three weeks (meaning it takes only three weeks for vitamin D3 levels to deplete halfway, or six weeks to fully deplete). This is why we constantly need to replenish vitamin D supply (2009).
Cardiac system and Vitamin D
Clinical studies have shown a relationship between low Vitamin D levels and blood pressure control, coronary artery calcification and existing cardiovascular disease (2009).
Diabetes and Vitamin D
According to various clinical studies, there has been evidence of Vitamin D helping to maintain glucose metabolism and prevention of DM1 and DM2. Studies have also shown vitamin D deficiency beginning at birth was a pre-cursur to increased risk of DM1 development in children and adolescents. This is why Pediatricians encourage you to give Vitamin D drops to your infant if they are breastfed (2009).
Osteoporosis and Vitamin D
As you may already know, low vitamin D levels are associated with increased risk of osteoporosis development. Vitamin D and Calcium should be used in conjunction for prevention of osteoporosis (2009).
Vitamin D and fall risk in Elderly
Research has also shown that vitamin D supplementation decreases the risk of falling. This is thought to be secondary to improved muscle function (2009).
Cancer and Vitamin D
Vitamin D is thought to have a beneficial role in cancer prevention and survival. One study found that Vitamin D 25(OH)D levels (active form) above 80nmol/L revealed a 72% reduction in risk of colorectal cancer compared with a level lower than 50 nmol/L. The normal range for 25(OH)D is 30-100nmol/L.
There were additional studies for breast cancer and prostate cancer that revealed benefits of satisfactory Vitamin D levels decreasing mortality (2009).
Cognition and Vitamin D
A study of 250 individuals diagnosed with Alzheimer disease found a correlation between vitamin D levels (however no other vitamin levels) and the individual’s score on the Mini Mental Status Examination. This examination is a cognition test often used in the workup for Alzheimers (2009).
Vitamin D3 absorption through UV Rays
Ultraviolet rays are present only during midday at higher latitudes and do not penetrate the clouds. UV ray strength determines how long exposure to them is necessary for skin absorption.
I have been recommending supplementation for my patients since i’ve been practicing medicine. Supplements, of course should be used as that.. to supplement what we don’t receive through nutrition.
I started taking a combination supplement of Vitamin D3 5000 international units and K2 100mcg as well as calcium 1200mg daily.
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To take 1200mg, you will need to take two tablets daily. This is a 30 day supply.
**links above are amazon affiliate links and may provide commission to me if you purchase itemsReferences
Goff, A., Hounshell, J., Kulie, T., Redmer, J. and Schrager, S. (2009). Vitamin D: An Evidence-Based Review. The Journal of the American Board of Family Medicine November 2009, 22 (6) 698-706; DOI: https://doi.org/10.3122/jabfm.2009.06.090037
