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Dr. Mercola
January 01 2008
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Experts Starting to Agree -- More Vitamin D is Better

sunshine, vitamin D, cancer prevention, sunshine vitamin, vitamin D RDAA new study indicates that at least 2,000 International Units (IU) of vitamin D3 -- which is currently considered the upper limit of intake -- are needed to ensure adequate blood levels of the vitamin for post-menopausal African-American women.

Over 200 women took part in this three-year, double-blind, placebo-controlled study, which adds to a growing body of evidence suggesting that there is an urgent need to review current recommended daily intake levels of the vitamin.

Vitamin D3 is produced in the skin during exposure to sunlight. However, increased skin pigmentation reduces the effect of UVB radiation, meaning darker-skinned people are more at risk of vitamin D deficiency.

As much as 4000 IU per day may be required for individuals who are already deficient in the vitamin.



Dr. MercolaDr. Mercola's Comments:

Vitamin D, often referred to as “the sunshine vitamin,” is different from other vitamins in that it influences your entire body. Receptors that respond to  vitamin D have been found in almost every type of human cell, from your brain to your bones.

Optimizing your vitamin D levels could help you to prevent as many as 16 different types of cancer including pancreatic, lung, breast, ovarian, prostate, and colon cancers. 

In fact, a previous landmark study from the Moores Cancer Center at the University of California, San Diego (UCSD), found that some 600,000 cases of breast and colorectal cancers could be prevented each year, if only vitamin D3 levels among populations worldwide were increased.   

Beyond cancer, the researchers pointed out that increasing levels of vitamin D3 could prevent diseases that claim nearly 1 million lives throughout the world each year! And other studies showed that you can decrease your risk of cancer by MORE THAN HALF simply by optimizing your vitamin D levels with sun exposure.

Further, optimal vitamin D levels are also known to positively influence the following conditions:

How Much Vitamin D do You Need? 

Your doctor can measure your serum 25-hydroxyvitamin D (25(OH)D) to determine your vitamin D status. Your vitamin D level should NEVER be below 32 ng/ml, and anything below 20 ng/ml is considered a serious deficiency state, which will increase your risk of breast and prostate cancers and autoimmune diseases like multiple sclerosis and rheumatoid arthritis. 

In the United States, late winter 25-hydroxyvitamin D levels generally range from 15 to 18 ng/ml, so this vitamin deficiency affects a very large portion of the U.S. population. 

The OPTIMAL value that you’re looking for is 45-52 ng/ml (115-128 nmol/l), but previous research has suggested that maintaining a slightly higher level of 55 ng/ml (nanograms per milliliter) is optimal for cancer prevention.
 
African Americans are even more prone to vitamin D deficiencies, as they produce less vitamin D3 than do whites in response to usual levels of sun exposure, and therefore have lower vitamin D serum concentrations year-round. In fact, as many as 42 percent of African American women, compared to just over 4 percent of white women of childbearing age have serum 25 (OH)D concentrations that are less than 62.5 nmol/L during the summer months. 

RDA Too Low for Achieving Optimal Vitamin D Levels 

This latest study, published in the December issue of the American Journal of Clinical Nutrition points out that many African Americans simply cannot reach optimal vitamin D levels under the current recommended daily allowance (RDA) guidelines.  

The 1997 Panel on Calcium and Related Nutrients considers 2,000 IU’s as the upper limit of intake, with a recommended daily allowance of just 400 to 600 IU’s per day. 

In fact, the new dosing algorithm that this study proposes calls for a daily dose of 2,800 IU’s for African Americans with a serum level of at least 45 nmol/L, and 4,000 IU’s per day if your serum level is below 45 nmol/L. 

In addition to this one-measurement, one-dose adjustment algorithm, they point out that given the individual variability in your response to vitamin D, the best result would be expected if your 25 (OH)D was measured and your dose of vitamin D is adjusted a second time. 

I also recommend you check your vitamin D levels regularly as overdosing on oral vitamin D supplements IS possible. (There’s very little risk of overdosing on vitamin D from the sun, however.) 

What is Your Best Source of Vitamin D? 

Sun exposure (without sunscreen) of about 10 to 15 minutes a day, with at least 40 percent of your skin exposed is your best source of vitamin D. Sometimes, however (such as if you happen to live in the Chicago area like I do), you may not be able to get enough sun exposure during certain parts of the year. In that case supplementation is an option. 

Obviously, it will be very difficult for many to get adequate sun exposure in the winter, which is why I also advise using a safe tanning bed to have your own body produce vitamin D naturally. 

The most important thing to keep in mind if you opt for oral supplementation is that you only want to supplement with natural vitamin D3 (cholecalciferol), which is the type of vitamin D found in foods like eggs, organ meats, animal fat, cod liver oil, and fish. Do NOT use the synthetic and highly inferior vitamin D2. 

To find out more about the crucial importance of sunlight and vitamin D for your health, my forthcoming book Dark Deception will explore this topic in detail, and expose why the conventional wisdom on the subject, which encourages you to stay out of the sun, is dead wrong. While you wait for that book to make it to my publisher, you can also find out the vital details about vitamin D and your health in my 20-page Sunshine Special Report.

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Community Comments ( 36 )
 Comment on this Article
  
  
Sheila C
 [ Joined on 12/06 ] [ Posted on December 14, 2007 ]
7 Points        
   
 
Apprentice User
This is a perfect example why Vitamin D supplementation is needed.  Sorry Mary, but if I had to take 4,000 IU of Vitamin D in my cod liver oil, I would need to take 20 pills.  That would in turn increase my intake of Vitamin A to 50,000 IU.  I think I will stick to Vitamin D3 supplements, as I live north of the 49th parallel.
 [ Reply ]
  
  
Russ Bianchi
 [ Joined on 09/06 ] [ Posted on December 13, 2007 ]
7 Points        
   
 
Savvy User
An the BEST source of absorbable Vitamin D, remains FREE SUNSHINE!
 [ Reply ]
Mercola
  
Aaltrude
 		[ Joined on 04/07 ]  [ Posted on December 14, 2007]
12 Points        
   
Savvy User
  Mercola
And enough cholesterol in your system to be converted to vitamin D.
Mercola
  
gas
 		[ Joined on 06/06 ]  [ Posted on January 1, 2008]
7 Points        
   
Novice User
  Mercola

Russ, while your statement can not be disputed (and I look forward to your posts when I read these post article comments BTW), it is of questionable value unless a person resides in a location further south of where most of us live. It would make more sense to inform us of sources of quality Kosher brands of supplementation. Agree?

The summer of '06 gave me more sun than I had been exposed to in the previous 15 years combined. No, supplementation was not a major concern last summer. However, as I live in Wisconsin, that source of vit D was short lived. Agree? As readers of this site, we know it requires a lack of suncreen to take advantage of the UVB (vitamin D) rays. Last summer I spent hours in the sun at a time with no shirt and shielded with NO sunscreen. At no time did I show evidence of any skin burning. That may amaze some, unless they have read info that has been available on this site. Last summer, I learned a little more about me and my reaction/benefit to what I consume for a diet.  

Mercola
  
gas
 		[ Joined on 06/06 ]  [ Posted on January 1, 2008]
3 Points        
   
Novice User
  Mercola

Yes, my previous post should be read '07 in lieu of '06. I could have also added that any summers previous to '07 found me to be no stranger to peeling of burnt skin, with minor permanent color scarring to show for it. With the extent of my skin peeling, I could have been considered part reptilian. Yes, it also could have been considered carelessness on my part.  

So what was different about my sun exposure of '07? In addition to being more deliberate with a couple of initial half hour exposure sessions to establish a base, instituting of full time, prominent intake of Omega 3s and essential fatty acids in general. My diet is VERY strict and regimented, so I am comfortable stating that I believe the above reasons are valid.    

Mercola
  
fullofoats
 		[ Joined on 06/06 ]  [ Posted on January 2, 2008]
3 Points        
   
Savvy User
  Mercola

Yes, sunshine amazing!  It is unfortunate that so many people walk around with pale skin, slathering on sunscreens and avoiding the sun.  

Many people are not aware that in addition to helping to prevent many health problems, including high blood pressure, and cancer, vitamin D stimulates your immune system to help protect against infections such as the flu.

www.naturalpureorganics.com/sunshine.htm

  
  
KMcCo
 [ Joined on 01/08 ] [ Posted on January 1, 2008 ]
6 Points        
   
 
Novice User

After reading Dr.M's newsletters for a few years I decided to go to the doctor to have a bunch of bloodwork done. I had them run tests that Dr.M often suggests having done (hydrox-D 25, homocysteine, ferritin, C-Reactive Protiens, ect....). I had not been to a doctor in 2.5 years and my dr. was anxious to get me in. Especially bc I have 3 children and I had my last one I had at home with only my midwife and no dr. visits. 2 of my 3 children are also unvaccinated so they like to get me in to try to convince me to posion them.

Well first off, I had to get online and find the right CPU codes for all my lab I wanted done bc the nurse seemed unfamiliar with most of them except cholestrol and she couldn't seem to find the EXACT ones I was wanting. Then, I had to spend much time trying to convince my doctor why I wanted all the tests done since they weren't routine for someone my age (25 years old) just so she would order them.

She was especially rude to me about getting the vit. D lab bc only "old ladies and the institutionalized need vit. D levels checked." When I said I wanted to know if mine was low so I could get it up higher she asked "how do you suppose you're going to do that??" OMFG...."HOW"?!?!? I had to tell her sunlight and cod liver oil. Well, she was pretty confident I was wasting my money getting the test done. THEN, AH HA! She called me in bc my level WAS 22!!! WAY TOO LOW! She acted like it was just a fluke and I was just a rare case....WHATEVER DOCTOR!

I drink raw milk and eat grass-fed meat but, I was also nursing a 9 month old at the time who was still solely nursing and on no solids. Also, I knew I wasn't getting enough sun bc I wasn't outside enough. She said there was no way I wasn't getting enough sun bc "even in the winter Kansas is still a sunny place." I told her it might be sunny but, when it's only 20 degrees outside how much skin are you willing to expose for longer than 5 minutes outside!!

So, now I take cod liver oil (1 Tbsp/ a day).

 [ Reply ]
  
  
Geoffrey Levens
 [ Joined on 06/06 ] [ Posted on January 1, 2008 ]
5 Points        
   
 
Novice User

U of Wisconson study:  in Hawaii (tropics!) tested people w/ average 11.1 hours per week (nearly 2 hours/day) of full body sun exposure with no sunscreen.  51% were deficient in Vit D!!!!

Many factors combine to determine how effective sun exposure is but based on this I doubt for most it is enough.  My doc tests all patients for D levels and has found that even 4000 iu per day is not enough to increase blood levels in most.  10-15000 iu needed.  Test first and after 6-8 weeks.  Be sure to use D3 and NOT D4.  The dry form often does not seem to work for people either so get a liquid either in gel caps or drops.

 [ Reply ]
  
  
DuLee
 [ Joined on 07/06 ] [ Posted on December 15, 2007 ]
5 Points        
   
 
Novice User
see the Nov issue of Scientific American, pg 62, "Cell Defenses and the Sunshine Vitamin" for an excellent article on the effects of vitiman D.  The authors also conclude that most people in non-tropical zones do not get nearly enough.. especially in the Winter.
 [ Reply ]
  
  
Haras
 [ Joined on 02/07 ] [ Posted on January 2, 2008 ]
4 Points        
   
 
Novice User

As a natural therapist living and working in Australia at Bondi Beach I have been amazed at the levels of vitamin D in clients after routine testing over the last 6 months.  People have become so sun phobic I am seeing clients with OH-vit D levels commonly between 20 and 40nml/l, I think the highest that I have seen is about 90 in someone who jogs each morning with exposed arms and legs.  People are simply too resistant or do not have the time to spend receiving "medicinal" quantities of sun light even in a part of the world that receives way more than it's share of sunlight.  

There are bill board advertisments paid for by the health department admonishing sunlight as an evil killer around at the moment - convincing people that this is a load of rubbish takes time and tact.  Supplementation is needed in the short term while people are re-programmed that sunlight is not the evil thing that we've been conditioned into thinking since childhood.  It also takes time to change someones diet so that sunlight is not damaging, but instead becomes a healing tool.  Everyone familiar with this site knows the drill on that one (reduce the refined polyunsat oils, omega 6's, sugar and other pro inflammatory substances and increase anti oxidants, fish oils, saturated fats like coconut oil etc etc).

Of Scottish and Irish ancestry I have VERY pale freckly skin (not best matched to the Australian climate) and people are always amazed at the fact that I NEVER wear sun screen.  Thankfully these days a high antioxidant diet (I swear by chlorella) and loads of EPA/DHA rich fish oils means that I no longer burn after a mere 5 minutes of sunlight.  I aim to be a living example to my clients that sunlight is not to be feared and lumped in with cigarette smoking and alcohol like the health department would have us believe.

Happy new year to all,

Sarah

 [ Reply ]
  
  
Ea Ea
 [ Joined on 06/06 ] [ Posted on January 1, 2008 ]
4 Points        
   
 
Novice User

If you think that ingesting vitamin D3 is  a substitute for exposing your body to sunlight, think again. Sun on the skin and natural light in the eyes produces not just vitamin D but also many hormones vital to good health. It is important to expose the entire body ~ different parts of the body produce different amounts of various hormones. For example for men exposing the back or chest produces testosterone, but the genitals produce nearly twice as much even though the amount of skin involved is very much less. Brushing your body with a stiff brush helps by bringing blood near the surface of the skin bringing cholesterol from which the hormones are made. Brushing also helps to keep you warm when it is cold.

As for cold, I live in Maine and if it is sunny and I am sheltered from the wind I can be comfortable with temperatures in the twenties and below.

Zane Kime in his book Sunlight gives this summary of some of the benefits of sunlight exposure:

Ultraviolet light:

• improves electrocardiagram

• lowers blood pressure

• lowers resting heart rate

• increases cardiac output

• lowers blood cholesterol [perhaps by converting to vitamin D and hormones]

• increases glycogen stores in liver

• lowers blood sugar

• increases energy, endurance and muscular strength

• increases body's resistance to infections (increase of lymphocytes and phagocytic index)

• increases oxygen carrying capacity of blood

• increases adrenaline in tissues and tolerance to stress

• increases sex hormones

• tans and increases resistance of skin to infections

Visual light striking eye:

• controls melatonin production

• penetrates deep into tissues and lowers cyclic AMP

In addition sunlight decreases the incidence of cancer and spurs production of the "feel good" hormone, serotonin. Sunlight certainly also has other benefits which I haven't mentioned.

Kime gives a design for an outdoor sunbathing area that one can build.

 [ Reply ]
  
  
berry lee
 [ Joined on 10/07 ] [ Posted on January 2, 2008 ]
2 Points        
   
 
Novice User

The article neds more advice about how much D3 to take for the average person.  Ive started taking more since as you age the efficiency of the skin to make D goes down --as low as 70 decline.

 [ Reply ]
Mercola
  
gas
 		[ Joined on 06/06 ]  [ Posted on January 3, 2008]
       
   
Novice User
  Mercola

In an attempt to reply to BL regarding to what extent supplementation is necessary, I'll note the following. Living in Wisconsin I have two protocols for specific Vit D supplementation, one to accommodate peak summer and one for the rest of the year. Yes, I supplement Vit D in peak summer as well. The protocols were determined with multiple 25-hydroxi D testing to establish proper supplementation levels for MY body. Complicated with my consumption of various foods, supplements, and several oils that in themselves contain various amounts of Vit D, attempting to establish specific supplementation with kosher D3 would be futile without the aid of blood testing. BTW, all my blood testing is done without the aid, hassle, abuse, or expense of an MD. I go to one of several available locations on a walk-in basis, have the blood drawn and leave.

  
  
curious7
 [ Joined on 03/07 ] [ Posted on January 1, 2008 ]
2 Points        
   
 
Apprentice User

Experts, what experts?  Too much of what we get today in the way of expert advice is bought and paid for by big money.  Yes very much so, we as humans, and evern our domestic, and wild animals need "sunshine."  The best way to aquire vitamin D.  Look out though, big money is even now working on ways to make a dollar on sunshine.

 [ Reply ]
  
  
Turquoise
 [ Joined on 08/06 ] [ Posted on December 14, 2007 ]
2 Points        
   
 
Apprentice User
Isn't this article only referring to post-menopausal African women?

My vitamin D test came back as 37 and is down from 38.8 from 6 months ago.  In 2005, it was only 18.4.  I had been taking Carlson Labs Cod Liver Oil (Krill Oil does NOT have Vit D according to Dr. M)  but my body has had it with CLO as it now causes head aches and gastric distress.  My optimal Vit D level is about 50 so I guess it is either the electronic ballast tanning bed or D3 supplement other than CLO.  I live in Seattle, WA and winter sun is fleeting at best.

I am open to listening to anyone with suggestions for more solutions to raising my D3 level.

I am a Protein Type and am closely following the protocol as outlined by the test results.
 [ Reply ]
Mercola
  
Phantom O' Banjo
 		[ Joined on 09/06 ]  [ Posted on December 15, 2007]
8 Points        
   
Savvy User
  Mercola
I'll give a list of food sources of D  liver, chlorella, raw milk, raw butter or cultured butter, raw heavy cream, think beef tallow.  Since you say your protein type the liver would be great and the butter,tallow but it has to come from grass finished cows.  You can get it from Mercola's site US wellness meats.  The chlorella is loaded with D but since your protein type you have to becareful you can be allergic to it.  If you burp it up thats the sign.  I have to take it at the begin of meal or I burp it.  You should introduce it slowly.  Butter is butter so finding a good source will be the trouble.  As to why you can't take the Cod oil.  You maybe having issues with your liver.  The liver is what digests fats anyway.  You might need to look into acupuncture to correct digestive track.  Get some probiotics going introduce slowly. You might be experiencing your body healing with the Cod oil too.
  
  
Dr Madco