As I searched for a source of gaining the benefits of more sunshine for our bodies in the short days of winter, I discovered the new superhero among vitamins, Vitamin D. For decades, D was seen mainly as a wingman for calcium, helping it build good bones and teeth. Then scientists began announcing one potent power after another found in research trials for Vitamin D: The vitamin helps to control phosphorus. Vitamin D fights cancer. It protects against heart trouble, hypertension, diabetes, and autoimmune diseases; it can reduce the risk of Parkinson’s disease and multiple sclerosis. D can aid in lessening memory, attention, and logic loss, as well as lessening depression among women. D plays an important role in cell growth that can lead to four more years of cell division or, in essence, it prolongs life. In fact, studies now suggest most acute and chronic diseases in humans are influenced by Vitamin D levels.
The National Center for Health Statistics says the problem is that more than 1/3 of Americans are Vitamin D deficient. Other research suggests that figure could be as high as 50%. Adults lacking this vitamin can develop osteomalacia, which is muscle inflammation and bone weakness. The deficiency can also lead to lowering one’s immunity. The human body produces its own Vitamin D, known as Vitamin D-3, which becomes a body hormone when skin is exposed to sunlight for typically 15 minutes. Even during summer months, however, the sun’s UV rays are strong enough only during the hours of 10 a.m. and 3 p.m. The sun’s rays also need to hit more than our hands and faces. Sunscreen and wearing a hat, used by most of us these days to prevent skin cancer, in return cuts production of the vitamin by 99%. Living in the north becomes a major concern, where 40 to 90% of adults have Vitamin D-3 blood levels below the target numbers.
Then there are groups of people who have less efficient production of Vitamin D-3. Six of these categories consist of: 1) older adults, who don’t synthesize Vitamin D as effectively as younger people and/or spend more time indoors, 2) people with dark skin, where the pigment melanin can reduce the body’s ability to produce Vitamin D from sunlight, 3) obese people, where body fat alters the way Vitamin D is released into the system, 4) **adults with trouble digesting fats in their diet (discussed two paragraphs below), 5) those on anti-convulsant drugs, 6) people who have diabetes.
A blood test known as 25-hydroxy Vitamin D test will determine if you have low levels of the vitamin. If your D-3 levels are okay, you need to take 1000 international units of D-3 daily into your body (1200 IU after the age of 60). However, if you are among the above groups or test low, most experts, including Mayo Clinic, recommend 2000 IU per day of D-3, which is the most you should take daily without doctor supervision. That includes what you get from food and a multivitamin.
The Huntley Walgreen’s pharmacist, Randy, agrees with the 2000 IU recommendation, if needed. However, he adds, “Doctors will prescribe an extremely high dosage of D on a one to two pills per week basis for two months to get the patient’s D numbers up to snuff. Then they [the patients] go back to maintenance.”
Because of much disagreement now amongst experts, look for these numbers to increase in the future. Meanwhile, be aware that too high of doses (10,000 IU) can lead to kidney and artery problems. When in doubt, ask your doctor for advice, and, perhaps, for the above-mentioned blood test if he/she feels it is necessary. Remember also to look for Vitamin D-3 in food and supplements. D-3 is much more effective than Vitamin D-2 in being absorbed into the body.
Can Sun Citians find D-3, the most active form of Vitamin D, in our diets to help us with our deficiencies?
While there are few if any natural food sources of D manufactured, D is used in supplements and fortified foods such as dairy products (milk, yogurt, cheese), cereal, juice, egg yolks, mushrooms, and in **fatty fish (salmon, mackerel, canned sardines and tuna). Keep these items on your weekly grocery list. Use vitamin supplements, a safe and inexpensive way, to make up the difference in your numbers.
For me, a great reason for keeping our bodies strong in Vitamin D/Vitamin D-3 is to continue our athleticism. The Chicago Blackhawks found this true after deficiencies in Vitamin D-3 were discovered among many of their players. Within two seasons of using supplementation, the Blackhawks captured the Stanley Cup! Similarly, researchers at Wake Forest University measured the levels of Vitamin D in more than 2600 older adults. After four years, the team found physical abilities remained significantly better among those who had the highest vitamin D levels at the beginning of the study.
On a personal note, my blood test results after a grueling swim meet revealed that my aching leg muscles were the result of my Vitamin D deficiency. Likewise my 40-year-old son’s foot stress fracture was also proven, through blood work, to be the result of low numbers in Vitamin D. The inconvenience and pain resulting to both of us encourage my son and I to be vigilant on future lab tests. We now watch our diets carefully and take the necessary vitamin supplements.
