Vitamin D overview Dec 2009
www.VitaminDWiki.com was opened April 2010
It has has far more information as well as user-generated content, blogs, forums, discussions, web news, etc.
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I only learned about
amazing benefits of vitamin D in mid Nov 2009 – took 4,000 IU daily
for 2 weeks,
then upped it to 5,000IU daily– and it has profoundly improved my health.
(Update Feb 2010: increased to 7,000 IU daily after finding that after 2.5 months that my blood level was only 44 ng/ml)
I suggest that you spend a
few dollars for 30+ vitamin D capsules (5,000 IUs) and take them for a month.
Google Shopping has many for less than $4
I strongly believe that you will feel much better in that month and that will not have ANY side-effect. see dosing below
Be aware that many 1-a-day vitamins still use D2, rather than D3. D2 is about 1/3 as affective as D3 in the body. more on D2 below
is a 50 fold difference in the amount of vitamin D in pills 200IU
to 10,000IU many different ideas of how much
vitamin D is needed
An IU is a tiny amount: 10,000 IUs = 250 micrograms = 1/4 mg
Long list of medical problems which D3 probably will help you: See chart below and list
About 10 years ago a blood test for Vit D became available – and lots has been learned since then. See Blood Test below
In 2009 there were 821 trials of Vit D3 in the US which should conclude by 2012.
Vit D deficiency levels >90% for fibro, elderly, >60% blacks and newborn infants >40% general Americans this is based on the obsolete 20ng/ml definition for deficiency
Because vitamin D is so cheap and so clearly reduces all-cause mortality, I can
say this with great certainty:
Vitamin D represents the single most cost-effective medical intervention in the United States.
~ Dr. Greg Plotnikoff, Medical Director, Penny George Institute for Health and Healing, Abbott Northwestern Hospital in Minneapolis.
This is like the Holy Grail of cancer medicine;
vitamin D produced a drop in cancer rates greater than that for quitting
smoking, or indeed any other countermeasure in existence.
~ Dennis Mangan, clinical laboratory scientist.
Scientific American Sunshine Vitamin 2007 my notes
Wikipedia Vitamin D deficiency
1 hour Fall 2008 with update in 2009.
My notes: So new because only able to measure Vit D levels in the body since about 2000, 85% of people are Vit D deficient, UV provide Vit D – must get minimum pink, in winter cannot get ANY Vit D, 6X difference in absorption of Vit D by individuals – half of which is due to obesity
Vitamin D from Linus Pauling Institute (which followed on Vitamin C) updated Jan 2008
GRC has another
vit D web page like this one. by Steve Gibson last edited Oct 2009 (as
of Dec 11, 2009)
click here for notes on his 1 hour podcast
http://www.vitamind3world.com/index.html a commercial site with lots of information
Vitamin D Society Canadian Non-profit
links for vitamin D He authored a $17 book,
Dark Deception May 2008
Amazon appears to only have the Kindle version of the book for $10
Videos and audios at http://www.ucsd.tv/series/index.aspx?show=show&seriesnumber=520
Vitamin D: Believe the Hype great title of small article from the Chicagoist Dec 2009
vitamin D Council
excellent, with lots of depth
Interview by One Radio Network by Dr. Cannell of Vitamin D Council 1 hour
Nov 2009 notes on interview are
here is the same interview 20% faster and with a little distortion - 1/2 the size to download
http://www.msnbc.msn.com/id/28894095/ns/health-diet_and_nutrition/ MSNBC with some videos
A decade of vitamin D supplementation would save the US $4.4 trillion. May 2009 extrapolation of European study to the US, which had 25 pages
Reducing the burden on Disease thru vitamin D Grant, April 2008 powerpoint presentation
Chochrane Library has 27 reviews involving vitamin D
Chochrane also lists 1473 clinical trials for Vitamin D (Dec 2009)
Note: Cochrane tends to be extremely conservative: they will probably only look at vitamin D supplementation of < 1,000 IUs, or D2
example Interventions for preventing falls in older people living in the community
You may be asking yourself: Is this vitamin C revisited? Vitamin
D seems to cure so many things.
One author states it nicely:
Looking at that long list of problems above, you may wonder how something, anything, could possibly “cure” all of those very different disease conditions.
But that's thinking about Vitamin D backwards.
Vitamin D doesn't “cure” anything. NONE of those things are supposed to go wrong in the first place.
So Vitamin D simply allows our bodies to work the way they were designed to . . .
because our bodies were designed to have much more Vitamin D circulating through them than most indoor-living Westerners do today.
A Brief History of Vitamin D and Cancer Prevention by Mohr, Feb 2008
includes such things as
- some of the benefits of cod liver oil were destroyed by heat: this was later named vitamin A, the other was misnamed vitamin D (it was later found to be a hormone)
- the US Navy noticed in 1936 that sailors with skin cancer had reduced incidence of other cancers
Vitamin D Quotes
Sunlight is more powerful than any drug; it is safe, effective, and available
free of charge.
If it could be patented, it would be hyped as the greatest medical breakthrough in history. It's that good.
~ Mike Adams, natural health researcher and author.
Vitamin D is, without question, the miracle nutrient of the century. ~ Mike Adams, natural health researcher and author.
Vitamin D helps avoid many diseases and helps cure some diseases
Vitamin D Council has many pages with research articles for vitamin D for each of the following diseases *Addison's Disease *Allergic Hypersensitivity *Alzheimer's *Ankylosing Spondylitis *Asthma *Autism Research *Autoimmune Illness *Benign Prostatic Hyperplasia *Bladder Cancer *Breast Cancer *Cancer *Celiac Disease *Cerebral Palsy *Chronic Obstructive Pulmonary Disease *Chronic Pain *Cognitive Function *Colon and Rectal Cancer *Depression and Seasonal Affective Disorder *Diabetes *Endometrial Cancer *Epilepsy *Eye Cancer *Gaucher's and Fabry's Disease *Graves' Disease *Hashimoto's Thyroiditis *Heart Disease *HIV and AIDS *Hypertension *Inflammatory Bowel Disease *Influenza *Liver Cancer *Liver Function Diseases *Lung Cancer *Lymphoid Cancer *Melanoma *Mineral Metabolism *Multiple Sclerosis *Muscular Weakness and Falls *Obesity *Osteoarthritis *Osteomalacia *Osteopenia *Osteoporosis *Otosclerosis *Ovarian Cancer *Pancreatic Cancer *Parathyroid Function *Parkinson's Disease *Pediatrics *Postmenopause *Pregnancy and Lactation *Premenstrual Syndrome *Prostate Cancer *Renal Function *Rickets *Sarcoidosis *Sickle Cell Disease *Skin Cancer *Stroke *Toxin and Radiation Exposure *Tuberculosis *Turner's Syndrome *Veterinary
Garland: shows the results of many research trials.
Rickets was just the top of the vitamin D iceberg : page 4 Vitamin D Prescription
click here to get the document which has the above chart
http://mednar.com/mednar/resultList/fullRecord:back+pain+%22vitamin+d%22/ >1,000 hits seem to include vitamin D as well as the phrase "back pain" My favorite health search engine
FDA has approved it as a prescription for external use on
There is a web page where you can vote on home remedies for psoriasis. Vit D is the most popular as of Dec 2009
The psoriasis on one knee I have been medicating for the past decade went away within a few weeks of taking vitamin D.
Many sources on this page show a strong reduction in the incidence of
osteoporosis with large increases in vitamin D.
A Sep 29, 2008, FDA ruling, effective Jan 1, 2010, would allow claims that supplemental vitamin D may be of value in preventing osteoporosis.
unfortunately the FDA allows any form of vitamin D, and allow any product containing just 80 IU of vitamin D to mention it.
Since it was sponsored by the Coca–Cola Company, I expect that they are not able to put much more than 80 IUs into a beverage without changing its taste or increasing its cost.
Millions of American Men at Undue Risk for a Heart Attack If a study of 18,225 American men (health professionals) age 40–75 years is reflective of the entire population of middle-aged males, three-quarters of adult males in the U.S. face a doubling of their risk for a heart attack due to low vitamin D levels. A vitamin D deficiency is far more predictive of a future heart attack than cholesterol, says a report due to be published in the Archives of Internal Medicine on Monday, June 9, 2008.
Vitamin D increases the level of HDL, but not LDL my clipping of 4 web items from Dec 2009
above chart is from
NephroPal Blog: Health from a Paleolithic Standpoint on Oct 2 2009 describes how Hormone D (vitamin D) increases the level of the hormone adiponectin
Sept 2008 by Garland
Another chart summarizes the mountain of information on MS and vitamin D as of 2009
Example: 2009 paper on Lupus and Vitamin D in the blood
Lots of strong opinions.
Papers/statements by both sides. Here is a tiny sampling
July 2009 yes March 2009 no Jan 2009 yes Wikipedia Vitamin D Council yes - about 50 papers Personal account yes
http://findarticles.com/p/articles/mi_hb4345/is_3_36/ai_n29426710/ March 2008
http://www.vitamindcouncil.org/science/research/vitamin-d-and-mortality.shtml seems like over 100 links to abstracts on vitamin D reducing all-cause mortality
Richards et al (2007) found that, the
higher the vitamin D, the longer the telomere length.
The highest vitamin D levels conferred a 5-year effective difference in telomere length.
above chart is from
http://www.fightingfatigue.org/?p=1220 The Dangers of Vitamin D Deficiency with 1600 comments, 50,000 IU once per week D2 / D3?
The Fibromyalgia Vitamin D Discussion Group, at MDJunction
Dr. Cannell of Vitamin D Council has a widely published hypothesis of the
correlation and a set of
Life Extension Magazine has a long article discussing that correlation
Inflammatory Bowel Diseases (IBD) such as Crohn's Disease and Ulcerative Colitis.
Also discusses Celiac Disease and how NSAIDs increase problems of leaky guts
from Ecological Studies Of Ultraviolet B, Vitamin D And Cancer Since 2000 published Ann Epidemiol 2009;19:446–454.
cancers with strong support after accounting for other factors:
- Gastrointestinal: Colon, esophageal, gallbladder, gastric, pancreatic, rectal, small intestinal
- Urogenital: Bladder, kidney, prostate
- Female: Breast, endometrial, ovarian
- Blood: Hodgkin’s lymphoma, non-Hodgkin’s lymphoma
In multi-factorial ecological studies of cancer mortality rates in the United States, we found:
- UVB: inverse for 14 types of cancer1
- Air pollution (PAH with black carbon): 13 types 2
- Smoking: risk for 10 types 1
- Alcohol: risk for 9 types 1
- Hispanic heritage: risk for 3 types 1
- Latitude: primary risk for 1 type (prostate) and important for 1 type (Hodgkin’s lymphoma) 3
1. Grant and Garland, Anticancer Research, 2006
2. Grant, in review;
3. Grant, Photochem Photobiol. 2008
Decreased UVB was found to be more strongly correlated with lung cancer than
was cigarette consumption in 111 countries.
Study published Jan 2008 http://www.ncbi.nlm.nih.gov/pubmed/18079336
Annual UVB intensity from Solar ultraviolet-B exposure and cancer incidence and mortality in the United States, 1993–2002
UV/Sunlight/Sunscreen About 1/2
of the sunscreens block the UVB which makes the D3 in your skin and tan, while
letting through the more powerful UVA which can cause skin cancer
Natural limit on amount of Vit D from the sun – no need to stay in the sun for more than 15 minutes in the summer
Various sunscreens allow thru too much UVA and let people think that they can stay in the sun much longer.
UVB sunscreen probably increase melanoma for people using it a latitudes higher than 40 degrees http://www.ncbi.nlm.nih.gov/pubmed/18022535?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=14
The following chart shows how much UVB changes with season and clouds.
Virtually impossible for a senior citizen to get enough UV in Northern latitudes on cloudy, winter days.
Click here for UV index for you state in the US
This map of the world shows how little UVB gets to the Northern latitudes in Winter
http://www.vitamindcouncil.org/researchUV.shtml appears to have over 100 links to research abstracts on UV and vitamin D
Interesting to note: There are many low cost UVB bulbs and lamps for pet
reptiles. They need UVB and we do not?
Google Product Search
Nice web page on how much UVB gets thru glass, trees, plastic, etc a resource for reptile owners
WikiPedia on UV has the
following definition of the bands
UVA or black light 400 nm–315 nm; Near NUV 400 nm–315 nm; UVB 315 nm–280 nm, Middle MUV 300 nm–200 nm; UVC 280 nm–100 nm
One of the
many UV calculators on the web gives much more precise analysis
does not consider age nor clothes but adds type of ground and altitude
There are many UV meters which cost less than $20 unsure what light
spectrum they measure
the UV Hawk displays the remaining number of minutes of tanning for your skin color and sunscreen SPF with UV that it measures in 2 seconds many suppliers
One $200 meter is calibrated in IUs
Showering within 48 hours removes some vitamin D from the skin Mercola May 12 2009
So, how long do I need to be in the sun?
A young Caucasian on the equator can get enough vitamin D from sunshine on the beach in 3 minutes.
As a very rough approximation you need to increase by 3X for each of the following:
|cloudy||senior||dark skin||high latitude||winter||lots of clothes||sun screen|
Example for myself:
Please remember: 3X is just an approximation. Each factor may be lower than 1.5X or higher than 10X
Vitamin D Toxicity
http://www.vitamindcouncil.org/vitaminDToxicity.shtml Side Effects: “If there is published evidence of toxicity in adults from an intake of 250 ug (10,000 IU) per day, and that is verified by the 25(OH)D concentration, I have yet to find it." . Also has a section Cholecalciferol (D3), Not Ergocalciferol (D2), Is Safe
Toxicity and overdose have been related to vitamin D2 intake but not D3 intake. Doses of more than 50,000 IU daily of vitamin D2 were associated with high calcium and low phosphorous levels in the blood whereas doses up to 10,000 IU daily of D3 for 5 months do not cause toxicity. http://blogs.webmd.com/cholesterol-management/2008/12/vitamin-d-deficiency.html
Garland too much Vit D http://www.empowher.com/media/video/video-dr-cedric-garland-are-there-negative-side-effects-associated-excess-vitamin-d
“We have to be careful, because we’re sort of in a grey zone here,” he said. “We know that people really need a higher vitamin D nutritional status than they have, but they can’t go bonkers. Presently the government says that the upper safe level is 10,000 IU a day. The vitamin D community … would say that probably could go up to 50,000 and maybe even 100,000 IU.” link Jan 2009
From Garland - toxicity
Only 1 research paper showed toxicity at 10,000 IUs per day, and many showed now problems with 30,000 IUs per day
Another chart on toxicity from grassroots
You might also be interested in section: Supplements and Side Effects
Click here for Google Search examples from Dec 2009 follow:
http://www.vitamind3world.com/Vit_D_blood_test.html $70 home test kit Vitamin D3 World
Life Extension Force $47 for members (I am a member), $63 for non-members they have occasional sales.
Vitamin D Action: is an
international public health project which sponsors a $40 blood test
for its members (free to join?)
most of the blood they have tested showed less than 40 ng/ml
Based on the graphs of response to oral vitamin D below, I have decided to wait for 2 months after increased vitamin D to get my own blood tested
D Cure May 2009 by James Dowd
Amazon allows you to search the text inside of the $10 book
Musculoskeletal pain: 93% with patients with unexplained widespread pain had vitamin D deficiency Mayo Clinic pg 12
Cheese produces 20 points of acid per serving. 2X to 3X more than other protein sources. Dowd calls cheese the king of junk foods. Pg 23
Magnesium deficient: more than half of the people who are deficient in vitamin D. Need to increase it as well as vitamin D, but no easy way to test it. Pg 38
Dowd had good results of vitamin D supplementation for fibromyalgia pg 40
Chart of D3 dosage to get to 60 ng/ml on page 49
if at 20 ng/ml, dose 30 IU/lb; if 10 ng/ml then dose at 38 IU/lb, if at 30ng/ml then dose at 23 IU/lb
discusses a great many diseases
the website for the book his blog his recommendation of supplementation (e.g. Ca, Mn, Omega-3, ...)
D Prescription May 2009 by Eric Madrid
Amazon allows you to search the text inside of this $15 book 14 ***** reviews
also available in Kindle format at lower cost
Author's posts in wellsphere website for the book
Advantage paperback version of 2003 hardcover
by M Holick - pioneer in vitamin D and author of many papers and books
Amazon 11 ***** customer reviews web site for the book, Vitamin D Health.org, UV Foundation
Authored Vitamin D Deficiency article in New England Journal of Med Jul 19, 2007
In studies in Saudi Arabia, the United Arab Emirates, Australia, Turkey, India,
30 to 50% of children and adults had 25-hydroxyvitamin D levels under 20 ng/ml
52% of Hispanic and black adolescents in a study in Boston23 and 48% of white
preadolescent girls in a study in Maine24 had 25-hydroxyvitamin D levels below
In other studies, at the end of the winter, 42% of 15- to 49-year-old black girls and women throughout the United States had 25-hydroxyvitamin D levels below 20 ng/ml
One study showed that 93% of persons 10 to 65 years of age who were admitted to a hospital emergency department with muscle aches and bone pain and who had a wide variety of diagnoses, including fibromyalgia, chronic fatigue syndrome, and depression, were deficient in vitamin D.
His lab (pg 149) studied the amount of vitamin D actually in milk (should be
100 IU): most had less than
20IU, half less than
50IU, and 14% had no detectable
Oil on the skin increases the amount of vitamin D produced - probably by decreasing reflectivity pg 157
The skin produces beta endorphins along with vitamin D (pg 24). That is why it feel so good.
The Healing Power of Sunlight and Vitamin D ( free downloadable PDF) interview of Holick 2005 Interview by Mike Adams 17 pages
Vit D article in 2009 Journal of American Physicians and Surgeons click here for some highlights
Vitamin D Quote
We estimate that vitamin D deficiency is the most common medical condition in
~ Dr. Michael F. Holick, Vitamin D expert.
and Vitamin D: Frank Murray can search inside
of the book at Amazon
Sept 2008 1 ***** review
Vitamin D3 and Solar Power for Optimal Health, Marc
Sorenson, 2nd edition 2008
Amazon $20 1 **** of new edition
website for book = http://www.vitaminddoc.com
from his website: Dr. Sorenson and his wife, Vicki, developed one of the top health resorts in the world, known as National Institute of Fitness (NIF).
During their time at NIF their clients lost over one hundred tons of fat.
His fitness accomplishments include: 1. State Open Weightlifting Champion. 2. Winner of several racquetball tournaments, including World Senior Games Champion. 3. Marathon finisher 4. Pedaled bicycle from Phoenix, AZ to Fairbanks, AK (4000 miles). 5. He twice bicycled from the beach on Maui, Hawaii to the top of Mt. Haleakala—a distance of 38 miles and a climb of 10,000 feet. 6. Has walked, jogged and cycled the equivalent of more than 40,000 walking miles.
professional book on Vitamin D
Amazon $174 1999
2nd edition is due out April 2010 1048 pages $246
He will be authoring a
new book for the lay public in April 2010 $17
Which I will probably buy.
One person, Rich Blumenthal, seems to have posted detailed reviews of many Vitamin D books on Amazon
Some interesting items in the article include:
- as people age they over-react to virus - but vit D down-regulates that reaction
- LEF is now recommending D level in blood of 50 ng/ml
- 87% of the 14,000 Life Extension members who had their vit D blood levels tested from March 08-Sept 09 had less than 50 ng/ml
- Vitamin D council is recommending between 4,600 IUs and 10,000 IUs daily - and has strong evidence that 10,000 IUs is not toxic
- Cod Liver oil now has more vit A and less vit D than it did 80 years ago (farmed fish?)
and since vit A is an antagonist for vit D (both fat soluable) a person may end up actually decreasing vit D in the blood by taking modern cod liver oil
- One study showed that taking preformed vitamin A (not beta-carotine) resulted in 2.1X MORE hip fractures, and INCREASED overall mortality by 16%.
- LEF is increasing the D3 in their mix from 1,000 IUs to 2,000 IUs and recommends that everyone take an additional 5,000 IUs daily in the winter
Life Extension Foundation had a previous article on vitamin D deficiency
Sept 2007 "Should the President Declare a National Emergency which had 175 references
following two blue charts are from grassroots
Notice that the vertical axis is in nmol/Liter. the conversion is 100 nmol/L = 40 ng/ml
So it appears that taking 5,000 IU should result in 60 ng/ml blood level after 2 months.
Grassroots also has a chart that shows that the blood level is able to adapt to
even (a single?) 100,000 US dosing
Note: the vertical access on the following chart is change in units of nmol/Liter from a baseline of about 30 ng/ml
to get ng/ml, divide by 2.5
So the chart appears to say, that starting with a baseline of 30 ng/ml and taking 100,000 IU (single day?) that the blood level spikes above 40 ng/ml,
but returns to just above 30 ng/ml after 4 months.
New Zealand study giving 4,000 IUs to women raised median vitamin D blood levels from 21ng/ml up to 74 ng/ml
Dr. Davis on his Heart scan blog is aiming for 60-70 ng/ml as of Nov 2009
Heart Scan blog on March 27, 2009 mentions a Toronto study that found a 3 to 1 range between individuals in vitamin D level in blood for taking 4,000 IUs of vitamin D
Heart Scan Blog Feb 15, 2009 doctor prefers gelcaps: "gelcaps never fail; tablets fail over 80% of the time"
Heart Scan Blog Feb 15, 2009 The requirement for vitamin D... ranges
from as low as 1000 units per day to as high as
20,000 units per day...
Being a hormone--not a vitamin, as it was incorrectly labeled--vitamin D needs to be tightly regulated. ...I would liken it to thyroid hormones, which need to be tightly regulated for ideal health.
It is impossible to state that all men or women, categorized by age, require X units vitamin D. This is pure folly and it is misleading.
- Vitamin D taken at night causes insomnia.
- Softgels are more effective than tablet form
Rule of thumb: each additional vitamin D3 intake of 1,000 IU/d raises 25(OH)D by about 10 ng/ml
Following chart from Garland recommends 60 ng/ml
Vitamin D Action: seems to recommend 40 ng/ml
From Vitamin D Cure
Probably need Magnesium if get muscle cramps after taking extra vitamin D Vit D Council Newsletter July 2009
Mayo Clinic: SIDE EFFECTS: This medication is generally well tolerated. Notify your doctor if you experience: nausea, loss of appetite, vomiting, stomach cramps, dry mouth, increased thirst, increased urination, muscle or bone pain, headache, weakness, weight loss, dizziness. If you notice other effects not listed above, contact your doctor or pharmacist.
From 2006 - > 50,000 IU perhaps D2 instead of D3
Overdose symptoms in categories: within weeks, within months, etc.
He is taking 4,000 IU and having mild overdose symptoms. Extensive discussion with lots of comments
Vitamin D Quotes
I would challenge anyone to find an area or
nutrient or any factor that has such consistent anti-cancer benefits as vitamin
The data are really quite remarkable. ~ Dr. Edward Giovannucci, Vitamin D expert.
Whoever wishes to investigate medicine properly should
proceed thus: in the first place to consider the seasons of the year.
~ Hippocrates, the father of medicine (circa 400 B.C.).
Rickets – was the tip of the vitamin D iceberg in the 1930’s.
US children were taking cod liver oil in the 30's
However: Cod Liver oil now, 70 years later, seems to have more Vit A and less vitamin D than it did before. Also:
Mercola says to avoid taking cod liver oil Says there is no vit A deficiency, and that 5% have vit A toxicity, and that vit A increases infections
Controversy: too much vitamin D2 and Vitamin D3
7 reasons to take vitamin D3 instead of D2
Vitamin D2 belongs in the garbage
click to toxicity section of this web page
Heart Scan Blog Sept 2, 2009 on why vitamin D2 should not be taken
On drug company even has brand named their D2 as " Maximum D3"
Should never use a plant-form of a hormone (D2) when an animal form (D3) is available.
Heart Scan Blog Aug 11 2009 D2 does not last as long in the body
Also, as we age, the ability to metabolize D2 is dramatically reduced
Henry Lahore back to my home page back to my supplements page