Your body can make D3 from the D2, but it is less efficiently utilized. Weekly or monthly bolus dosing is really only useful for your bone disease. Spreading the supplementation to an equivalent IU daily of D3 has many other possible health benefits besides calcium metabolism.
I am disappointed that there is no mention of how Vitamin D also helps teeth. As it pertains to Rickets, children often obtain abscesses and severe tooth decay because they are excreting phosphates, not using phosphates to bond to calcium for strong tooth enamel. Why a seeming paradox? And yet— ironically— the epidemiological studies that show the typical sun exposure in spring, summer, and fall is between and hours also show that, because of clothing covering the skin or the time of day, even that large number of hours in the sun is often not sufficient to supply enough vitamin D.
So what conclusions are to be drawn from all this? The article cited merely mentions that some vitamin D can be naturally produced in the skin by exposing it to sun for a few minutes between the hours of 10AM and 3PM h and h in typical European usage during the spring, summer or fall seasons of the year. The clumsy wording is perhaps due to faulty translation.
Depending upon your skin type, 10 to 20 minutes of solar radiation exposure of most of your skin area 2 to 4 times per week when the sunlight containing high UV-B content provides adequate vitamin D for most people. As you tan, you should gradually increase your sunbathing time durations to continue making enough vitamin D. Always stop before obtaining a minimum erythemal dose of UV-A exposure pinkness showing up 4 to 6 hours later.
UV-B radiation does not penetrate glass or many plastics, so go outdoors for your vitamin D and other benefits of sunbathing. It is important to note that people who are overweight have a more difficult time absorbing Vitamin D and therefore require a higher dose. Vitamin D will also be absorbed better if taken with boron. Thanks to an excellent Endocrinologist and my research on supplements, the disease is in remission.
I wish to thank the author, Dr. Emily Ruiz, for publishing this article rather courageously. Michael F. Hollick, a respected researcher at Boston University, was kicked out of dermatology by the powers-that-be several years ago for recommending essentially what Dr. Ruiz is now recommending here—sensible minimum erythemal dose sun exposure of unprotected skin.
I usually take the supplements just before breakfast. I totally agree that we should be our own doctors. Most of the doctors around know little about vitamin D and its role in human health. Yes, vitamin K2 preferably in its MK-7 form is an important co-factor with vitamin D3 and magnesium for proper calcium metabolism and bone health, especially with high doses of D3. Everyone needs to maintain at least some calcium ions circulating in their bloodstream for central nervous system functioning.
Magnesium supplementation is another matter though. I would look for a timed-release version of one of the more bio-available forms of magnesium. In any case, your magnesium tolerance will likely be limited by loose bowel problems. I assume she is both. Similar to the max. The guidelines where set only with regard to bone health and an inconvenient study suggest that people who tan live longer than those who do not.
Why the IOM recommendations for vitamin D are deficient. I have taken at least 10, or 15, IU vitamin D3 supplement every day depending on sun exposure for the past 3 years with no problems. Additionally, the amount of time needed for sufficient Vit D absorption from the sun varies very widely based on latitude and skin color.
It is irresponsible to generalize about this. The photochemistry of vitamin D3 production within dermal tissue is quite involved. Adequate precursor cholecalciferol must be present and adequate UV-B radiation must penetrate below the melanin layers protecting against excess UV-A damage.
If your sun shadow is shorter than your height, adequate UV-B radiation is getting through the atmosphere to make some vitamin D3 in your skin. The amount of melanin present in the exposed skin is a huge factor—both in vitamin D3 production and in determining the minimum erythemal UV-A radiation dose one should tolerate. Most individuals can make the equivalent of 10, to 20, IU of vitamin D3 before erythemal skin damage occurs in near overhead sun exposure.
Completely agree with you, Dana. It is VERY irresponsible to generalize. As well as not to paint the whole picture. The whole picture is optimal blood levels are now considered to be , and if you have chronic health conditions. By numerous doctors. Further, there are at least 2 MDs who think that because we shower every day, we wash away the chemical s produced by the skin to convert sun exposure to Vita D As James A.
D-3 supplement…. Vitamin D-3 is a hormone and is safe to take in amounts up to , units….. Recommended doses of Vitamin D seems to have been a controversial topic for several years. An Institute of Medicine committee also recommended the 4, IU limit report from 7 years ago and it reported levels of vitamin D above 10, IUs per day are known to cause kidney and tissue damage.
What is the role of blood testing in customizing dosage for the individual? This is important to sort out. I was found to be severely deficient in vitamin D, to the point where it was deemed probably genetic.
I have to take 10, units a day for my blood levels to be in a healthy range. Surely it must be the blood levels that matter, not the amount taken? A pilot study of the immunological effects of high-dose vitamin D in healthy volunteers. Mult Scler. Vitamin D and the immune system. J Investig Med. Aliment Pharmacol Ther. In: Reichrath J. Sunlight, vitamin D and skin cancer, advances in experimental medicine and biology.
Springer; New York, NY: Eur J Immunol. Immunol Lett. Vitamin D: a micronutrient regulating genes. Curr Pharm Des. Clin Exp Immunol. J Crit Care. Preprints; In preparation. J Personal Med. Something more to say about calcium homeostasis: the role of vitamin K2 in vascular calcification and osteoporosis. Eur Rev Med Pharmacol Sci. Prevalence and correlates of vitamin D deficiency in US adults. Nutr Res. Vitamin D deficiency: a single centre analysis of patients from countries. J Steroid Biochem Mol Biol.
Vitamin D: important for prevention of osteoporosis, cardiovascular heart disease, type 1 diabetes, autoimmune diseases, and some cancers. South Med J. Vitamin D: importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis. Am J Clin Nutr. Vitamin D: the underappreciated D-lightful hormone that is important for skeletal and cellular health. Curr Opin Endocrinol Diabetes Obes.
Activation of CB1R promotes lipopolysaccharide-induced IL secretion by monocytic myeloid-derived suppressive cells and reduces acute inflammation and organ injury. J Immunol Author Choice. Vitamin D status in healthy black African adults at a tertiary hospital in Nairobi, Kenya: a cross sectional study. BMC Endocr Disord.
Vitamin D and the liver—correlation or cause? Vitamin D deficiency and risk of cardiovascular diseases: a narrative review. Clin Hypertens. Dig Dis Sci. Br J Nutr. Int Trans Oper Res.
Global vitamin D status and determinants of hypovitaminosis D. Ethical issues in clinical research. Perspect Clin Res. In: Litwack G.
Academic Press; Clin Endocrinol. Vitamin D supplementation and regulatory T cells in apparently healthy subjects: vitamin D treatment for autoimmune diseases? Vitamin D and immune function. Lipoic acid attenuates inflammation via cAMP and protein kinase a signaling. PLoS One. This is how very high doses of cholecalciferol kills rodents: excessive calcium uptake, deposition, and interference with normal cardiac and renal function.
Vitamin K2 activates several important proteins in the body. Henrick Dam, a Danish researcher, discovered vitamin K in and won the Nobel Prize for his discovery in Because the Danish word for blood clotting was koagulation, Dam named the molecule vitamin K.
Vitamin K is essential for the functioning of eight proteins involved in blood clotting. A major medical misunderstanding surrounds vitamin K. It is true that babies born deficient in K need injections of it to restore coagulation. It is also well known that Coumadin, another rodenticide, poisons vitamin K coagulation function which does cause thinning of the blood. At really high doses this can kill a rat.
At properly controlled doses, it can dissolve a threatening blood clot in a human patient. The eight proteins counter-regulate one another in this balancing act. Vitamin K is needed for this amazing feat. Carboxylation of osteocalcin is another regulation feat of vitamin K which keeps bones properly mineralized with a strong protein matrix.
Activated osteocalcin also stimulates adiponectin, a potent fat metabolism stimulator which helps people maintain normal weight. Hence, low vitamin K in the body may be a contributing factor in the modern obesity epidemic! Activation of the vascular GMP protein is crucial in preventing calcification of coronary and carotid arteries. This same protein may also prevent bone spurs. That is just one of many cancer risks that are reduced significantly by regular K2 ingestion.
As we explore the healing power of higher doses of vitamin D3 at the Riordan Clinic, we have found it prudent to partner the safety and effectiveness of this dynamic duo. For every 5,—10, units of D3 being recommended and tested for, we are recommending mcg of K2 mk7 to be sure and prevent the inappropriate calcification that higher doses of D3 alone could cause.
Call to set up your lab appointment. Why Bother Taking Supplemental D3?
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