As the daylight hours become less and less,
I am reminded to take my Vitamin D supplements. This reminds me
to remind you to take your Vitamin D supplements. Studies show
that 40-60% of the US population is vitamin D deficient. The following
are some of the interesting subjects regarding Vitamin D.
Vitamin D isn't a traditional vitamin -- it's actually a pre-cursor
to an important steroid hormone in your body called calcitrol
that affects calcium and the way your body uses it. Many scientific
studies suggest that the number of fractures in people with osteoporosis
can be reduced by 50% -- or more -- simply by making sure that
everyone has an adequate blood level of vitamin D.
According to the British Journal of Nutrition (September 2011),
older men and women suffering from moderated to extreme chronic
pain are likelier than others to have decreased vitamin D levels.
Vasant Hirani of University College London Medical School reported
the outcome of an analysis of serum 25-hydroxy vitamin D levels
and pain in 2,070 men and women aged 65 years and older who took
part in the 2005 annual Health Survey for England, which assessed
health and health-related behaviors in children and adults. Demographic
information, medication and supplement use, illnesses, pain symptoms
and other data were obtained from interview responses.
Fifty-three percent of the respondents reported experiencing moderate
or extreme pain or discomfort. Of these subjects, 80 percent had
long-standing illnesses and 60 percent had been diagnosed with
Dr. Hirani notes noted that previous studies have found a reduction
in pain among individuals who supplemented with vitamin D, and
that the active form of the vitamin may play a role in reducing
Chronic inflammation in your body disrupts the normal functioning
of many bodily systems, and can wreak havoc on your brain and
possibly cause depressive symptoms.
This is one more route by which vitamin D is important for your
mood and brain health, as vitamin D will help reduce systemic
inflammation. Vitamin D deficiency is actually more the norm than
the exception and this can impact far more than your mental health.
Optimizing your vitamin D levels could help you to prevent at
least 16 different types of cancer, along with heart disease,
diabetes, Alzheimer's, the flu and much, much more.
Summary of a study regarding Depression:
- Women with the highest intakes of vitamin D were significantly
less likely to suffer from depressive symptoms
- Vitamin D may affect the function of dopamine and norepinephrine,
neurotransmitters that are likely involved in depression
- Vitamin D modulates inflammation in your body, which is also
linked to depression
- Optimizing your vitamin D levels through proper sun exposure,
use of a safe tanning bed or vitamin D3 supplementation may
be an important step to protect your mental and emotional health
Study Participants Needed: Get Your Vitamin
D Tested at Home
You can become a participant in the still ongoing Grassroots
Health D*Action study, which is evaluating vitamin D's impact
on your overall health status.
When you join D*action, you agree to test your vitamin D levels
twice a year during a five-year program, and share your health
status to demonstrate the public health impact of this nutrient.
There is a $60 (normally $75) fee each 6 months ($120/year) for
your sponsorship of the project, which includes a complete new
test kit to be used at home, and electronic reports on your ongoing
progress.You don't have to do it every 6 months if you don't want
You will get a follow up email every six months reminding you
"it's time for your next test and health survey." To
join now, please follow this link to the sign
You may want to consider joining this study not only because you'll
be helping to create awareness about the profound importance of
vitamin D for optimal health, but also because it's an ideal way
to test and monitor your own vitamin D levels, which is highly
Table of foods containing Vitamin D
IU Per Serving
|Cod Liver Oil - 1 tablespoon
Salmon (sockeye), cooked, 3 ounces
|Mackerel, cooked, 3 ounces
|Tuna Fish, canned in water, 3 ounces
|Orange Juice fortified with vitamin D, 1 cup
|Milk, non-fat, reduced-fat, whole, vitamin D
fortified, 1 cup
|Yogurt, fortified with 20% of the DV for vitamin
D, 6 ounces
|Liver, beef, cooked, 3.5 ounces
|Sardines, canned in oil, drained, 2 sardines
|Egg, 1 large (vitamin D is found in the yolk)
|Cheese, swiss, 1 ounce
Most people meet at least some of their vitamin D needs through
exposure to sunlight. Ultraviolet (UV) B radiation with a wavelength
of 290320 nanometers penetrates uncovered skin and converts
cutaneous 7-dehydrocholesterol to previtamin D3, which in turn
becomes vitamin D3. Season, time of day, length of day, cloud
cover, smog, skin melanin content, and sunscreen are among the
factors that affect UV radiation exposure and vitamin D synthesis.
Perhaps surprisingly, geographic latitude does not consistently
predict average serum 25(OH)D levels in a population. Ample opportunities
exist to form vitamin D (and store it in the liver and fat) from
exposure to sunlight during the spring, summer, and fall months
even in the far north latitudes.
Complete cloud cover reduces UV energy by 50%; shade (including
that produced by severe pollution) reduces it by 60% . UVB radiation
does not penetrate glass, so exposure to sunshine indoors through
a window does not produce vitamin D. Sunscreens with a sun protection
factor (SPF) of 8 or more appear to block vitamin D-producing
UV rays, although in practice people generally do not apply sufficient
amounts, cover all sun-exposed skin, or reapply sunscreen regularly
. Therefore, skin likely synthesizes some vitamin D even when
it is protected by sunscreen as typically applied.
The factors that affect UV radiation exposure and research to
date on the amount of sun exposure needed to maintain adequate
vitamin D levels make it difficult to provide general guidelines.
It has been suggested by some vitamin D researchers, for example,
that approximately 530 minutes of sun exposure between 10
AM and 3 PM at least twice a week to the face, arms, legs, or
back without sunscreen usually lead to sufficient vitamin D synthesis
and that the moderate use of commercial tanning beds that emit
2%6% UVB radiation is also effective. Individuals with limited
sun exposure need to include good sources of vitamin D in their
diet or take a supplement to achieve recommended levels of intake.
Our Northern latitude (north of San Francisco) does mean that
we get zero exposure to the UVB this time of year. For those of
you south of San Francisco, my guess is that you probably will
not get enough body exposure to generate enough Vitamin D either.
So we have to supplement with food or pills!
How Much Vitamin D should you take?
Normal blood levels of vitamin D3, as measured by the blood test
serum 25(OH)D, is between 32-100 ng/mL. Researchers believe that
at least a 40 ng/mL serum level is optimal. 2,000 IU of vitamin
D is the lower recommendation that may elevate blood levels to
above 32 ng/mL. 4,000 IU of vitamin D is considered the typical
dose to get blood levels to 40 ng/mL. However, 8,000-10,000 IU
of vitamin D3 may be necessary to achieve optimal levels of 25(OH)D.
10,000 IU daily of supplemental vitamn D3 has been established
as safe and tolerable.
Dr. Bonnie Travis
Chiropractor/Herbalist ~ Palmer Graduate 1984
If you have any questions that you would like me to address
in this newsletter,
please email them to me at firstname.lastname@example.org.
Dr. Travis has dedicated herself to the total health and well-being
of each individual patient, she offers primary health care services
through modern Chiropractic healing methods.
Techniques include gentle and non-force according to the individual
Services include spinal manipulation, physical therapy
modalities, diet, nutritional, herbal and hormonal counseling.