First published as a handout in 2008, this article on vitamin D was created to inform patients about its numerous benefits. Over the years, inquiries about vitamin D have grown, leading to the transformation of this information into a blog to reach a wider audience. Below, you will find an updated discussion on vitamin D and its suggested dosage.
The Many Benefits of Vitamin D
Vitamin D plays a vital role in preventing various diseases, including:
- Reducing arteriosclerosis
- Preventing certain types of cancers
- Protecting against the common cold
Research indicates that the standard 400 IU of vitamin D found in most multivitamins is significantly lower than what the body requires, especially for individuals who lack regular sunlight exposure.
Debunking Vitamin D Overdose Myths
To illustrate the body’s ability to process vitamin D, consider this: a person spending an hour in the summer sun at noon in a Southern latitude (e.g., Arizona or Florida) while wearing swim trunks can naturally produce approximately 10,000 IU of vitamin D through skin exposure. Despite this high production, sun poisoning from vitamin D overdose has never been reported.
Supporting Evidence:
- Studies: [Am J Clinical Nutrition 73 (2): 288-94, Feb 2001; Am J Clinical Nutrition 69(5): 842-56, May 1999]
The Role of Vitamin D in Health Improvement
Dr. Robert P. Heaney of Creighton University highlights the benefits of elevating vitamin D levels in North Americans:
- Improved calcium absorption
- Reduced falls and hip fractures
- Protection against cancers and autoimmune disorders
According to Heaney, “a strong case can be made for immediate improvement in vitamin D status of the general population” ([Journal Steroid Biochemistry Molecular Biology, Jan 9, 2007]).
Vitamin D and Heart Health
Research suggests that excessive calcium, not cholesterol, is a primary cause of arteriosclerosis and heart attacks. While only 3% of arterial plaque is cholesterol, 50% is calcium. Vitamin D acts as an anti-calcifying agent.
Insights:
- Kidney disease patients: Those with arterial calcifications experience 10 times the cardiac death rate compared to the general population.
- Studies: [Osteoporosis International 18: 251-59, 2007]
Addressing Misconceptions
Contrary to popular belief, high-dose vitamin D does not typically cause arterial calcification. Dr. Armin Zittermann of the Northrhine Westfalia Heart Center in Germany notes that calcifications arise from both extremely high and commonly low intake levels of vitamin D. Vitamin D overdose leading to calcification is rare and requires excessive doses of hundreds of thousands of IU. On the other hand, millions suffer from calcified arteries due to vitamin D deficiency.
Case Study:
- Japanese research: Adequate vitamin D supplementation reduced cardiovascular disease death risk by 70% ([Current Opinion Lipidology 18: 41-46, Feb 2007]).
Vitamin D and Cancer Prevention
In 2006, a research team led by Cedric F. Garland of the University of California at San Diego reported that vitamin D supplementation could reduce cancer occurrence by 30-50% ([American Journal Public Health 96: 252-61, 2006]).
Seasonal Impact on Colds and Flu
Dr. John Cannell, MD, of the Vitamin D Council, authored a paper showing that low vitamin D levels during winter are linked to an increase in colds and flu. This builds on earlier research by R. Edgar Hope-Simpson, who proposed that variations in solar radiation explain the seasonality of influenza epidemics ([Epidemiological Infection 134: 1129-40, Dec 2006]).
Conclusion
Vitamin D’s numerous benefits, including disease prevention and overall health improvement, make it a critical nutrient for everyone. While overdose risks are minimal, vitamin D deficiency is a widespread issue. Ensuring adequate intake through sunlight exposure or supplementation can significantly improve quality of life.
For more details, read the full article by Bill Sardi at http://www.lewrockwell.com/sardi/sardi70.html.
