Re: Lack of Vitamin D - The Real Reason Flu Hits In Winter
Thanks to Adeha, for these comprehensive and important comments regarding the Lack of Vitamin D - The Real Reason Flu Hits In Winter post. Natural Vit D from foods is metabolized differently than that found in supplements. Often Vit D in Cod Liver Oil is synthetic as the natural variety is destroyed from the processing. Obviously all good things need to used sensibly. This is a must read!
Chris Gupta
http://tinyurl.com/yea75v
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Hi Chris,
I'm also very impressed with the potential benefits of vitamin D
supplementation, but I understand there are caveats. If you get too much, the
consequences are serious. Krispin Sullivan, CN, has been researching vitamin D
for years and has written a book, Naked at Noon, that is just about to be
published. She has found that, while many people are very vitamin D deficient,
some are not, and supplementation for those that are not deficient disturbs
calcium metabolism, and can be very dangerous. Dr. Mercola was also very
enthusiastic about vitamin D supplementation. However, through personal
experience, he discovered it's easy to get too much, both from cod liver oil and
from supplementation. Mercola is now very clear that testing is critical if you
want to reap the benefits of vitamin D supplementation. Krispin lives in Ca,
where people get varying amounts of sun. Mercola lives in Chicago, where there
is practically no UVB in the winter. Most of his patients were severely
deficient, and for awhile he was recommending high dosages for everybody. Then
he found his own blood levels of D skyrocketed when he went south to the sun
after doing long term cod liver oil supplementation. How much sun you get is
critical, and how much UVB is in the sun you get is also critical. Another
factor is the color of your skin. Dark skined people need 10 times more sun to
make vitamin D, so are almost always deficient if they live out of the tropics.
Each person's situation is different. The upshot is, for supplementation higher
than 800-1000 iu, testing is critical! Sullivan's web article, Miracle of
Vitamin D, and the website excerpt below give some idea of the complexity of the
subject and how to supplement safely.
All the best,
Adeha
For Krispin's fascinating introduction to the topic, please read The Miracle of
Vitamin D at
http://www.westonaprice.org/basicnutrition/vitamindmiracle.html
Below is an excerpt from Krispin's site that explains some of her concerns about
high dose supplementation. Folks can order a relatively inexpensive blood test
for vitamin D at www.LEF.org.
http://sunlightandvitamind.com/
Sample Question: Do I have to worry about not getting enough UV-B
exposure (for Vitamin D), during the winter, since I live in Denver, which,
obviously is 5,280 above sea level? I apologize for bothering you, but, I
could not find this answer anywhere on the Internet. Obviously this answer will
make a big difference on how much Vitamin D supplements I need to take.
The Answer: Yes and no. Each 1,000 feet in elevation equals about 1 degree
closer to the equator (from where you are) so Denver, latitude 39.46? at
altitude 5,280 ft would have a similar UV-B to a location at 33-34?, not all
that UV-B rich. Reflective snow in winter would make mid-day more intense but as
to available D it just isn't all that much because UV-B is less in winter in all
locations more distant from the equator. Only locations 30? or closer to the
equator have consistently intense UV-B.
Any supplemental D should not be based on location because your need for D
depends on much more than that; your skin color, your age, your sunning habits,
your diet, your genes, your weather (clouds, fog and some urban pollution, aka
urban ozone, block UV-B). The only way to know how much D you have and how much
D or sun you need and if the D or sun you are using is working is TESTING.
The book, Naked at Noon, does not contain detailed instructions on how to
maximize vitamin D safely. For all vitamin D enthusiasts- Please do not take
D in amounts larger than 800 IU daily from all sources (including sun
exposure) without clinical testing, physician guidance, and continuing support.
Read the
excerpts from the book. If you believe you need
more D please order the
Preliminary Report, see below, to make sure you are using D safely.
Harm can occur from excess D as well as insufficiency. Taking D when it is not
needed is potentially dangerous no matter what form of D you may be taking. Do
not self treat.
Various websites and 'experts' state high doses of A and D are safe. The
information on which this suggestion (not fact, not science) is based is faulty
information (including the references and links to a particular vitamin D
'foundation' where you will find more faulty information). The references being
presented are based on illogically conceived and executed research published
with unsupportable conclusions. A primary focus of my book is a review of
research which shows that studies being cited as the basis for claiming high
doses of vitamin D are safe were wrong when they were first published. The
conclusions drawn by the 'safe vitamin D' research proponents (including the
researchers themselves) overlook major flaws in the studies. To mention just one
of the flaws (there are many), no study has been done using high dose vitamin D
for longer than 6 months. D toxicity (or, for that matter, vitamin A toxicity)
may take a year or longer to develop putting the trusting user (victim) at great
risk.
For an overview of why caution is advised do read the
book
excerpts, and
Caution- Living Systems are Complex Systems.
I would say from experience most benefit from extra D, especially D from
sunlight, but we are all individuals and what is right for one may not be right
for another.
Enthusiastic promoters of 'natural' vitamin D or cod liver oil suggest that,
as it is natural, it is safe in high amounts. Some 'experts' use references to
'prove' their claims. These references are outdated, not verifiable, or are from
studies using supplementation for short periods of time, less than a year. Most
vitamin D studies are less than 6 months due to the high cost of such studies
and do not reflect safety or toxicity over time. Clinical data strongly and
definitively contradicts any belief that high doses of vitamin D, whatever the
form, are safe. This issue is exhaustively addressed in the book. There have
been a number of cases reported to me of severe vitamin D excess with serious
and debilitating results, including significant bone loss. Wait for the book or
order the Preliminary Report.
For the past number of years clinicians, physicians, national media, and the
National Institute of Health have been warning Americans to stay out of the sun.
The purpose of this warning is intended to prevent melanoma, a serious form of
skin cancer. In spite of the ever-increasing use of sunscreens and intentional
reduction of sun exposure, incidence of this cancer continues to rise. There is
evidence that the advice to avoid sunlight may be contributing to the increased
incidence of melanoma. One possible reason for this may be issues relating to
genetics and extended exposure to UV-A light. When sunscreen is used sun burning
is reduced or eliminated and the sunscreen user's time in the sun is extended.
While UV-A is not as strong as UV-B it does cause damage over time and most
sunscreens either do not block or poorly block UV-A no matter what the SPF may
be. Whatever the cause, the expected reduction in skin cancer with sunscreen use
has not occurred. Also see:
Melanoma Melodrama
One of the known protectors of skin cells from pre-cancerous changes is vitamin
D and your skin actually contains the enzyme that converts sunlight D into
active 1,25(OH)2D, calcitriol. For most Americans the primary source of vitamin
D is sunlight. UV-B, the only band of light producing vitamin D, is
significantly present only midday during summer months in most of the U.S., the
exact time we are advised to avoid sunlight. UV-B is blocked by sunscreen. We
have an international disaster in progress due to a misunderstanding of the
nature of and need for UV-B and vitamin D.
A blood test for 25(OH)D, 25-hydroxyvitamin D, is the only way to tell if you
have or are taking the correct amount of vitamin D, need to take any D or if
your sun habits are sufficient. Too little vitamin D contributes to many
degenerative diseases but excess vitamin D is equally undesirable. Because of
the varied ethnicities, latitudes and lifestyles in the United States (and most
of Europe too) the only way to safely use vitamin D is test, test and retest.
Click on the
Vitamin D Testing link for a relatively
inexpensive way to monitor your D.
Low D needs to be corrected, carefully. Moderately high levels of 25(OH)D,
greater than 70 ng/ml (175 nmol/l) have been associated with bone loss, heart
disease, and other soft tissue calcification. When chronic intake of excessive
amounts of vitamin D raise serum 25(OH)D further irreversible damage may occur.
It is likely for most the optimal range of vitamin D is 35-65 ng/ml (88-162 nmol/l).
In locations greater than 30? latitude, north or south, values are naturally
higher at the end of summer and early fall and lower in winter and spring. There
is no evidence values higher than 60 ng/ml provide any added benefit.
TESTING: Reasonably priced testing is available for anyone in the US from
the Life Extension Foundation. Click on the little sun to reach the test
ordering page. The test is $47 for LEF members and $63 for non-members. Test
results are provided directly to you through the Foundation. Testing sites are
easily accessible in most states.
Do not supplement in amounts greater than 800 IU
(total from all sources) unless you are being tested and treated by a healthcare
professional who understands clearly both the benefits and dangers of vitamin D.
Minimum testing should not be less than every four months the first two years
and every six months the third and fourth years. Excess intake of vitamin D
may not show up in elevated 25(OH)D until as long as 2-3 years after starting a
dose seemingly safe initially.
Sunlight is a safe source for most persons in the US with the exception
of light skinned persons living in Hawaii, Florida or other locations with
elevated levels of UV-B. If you have light skin and live in an area with high
UV-B, sunning should be very limited. Combining sunlight and supplements can
rapidly overload the D endocrine system in summer months. If you regularly sun
in summer and have skin types 1-4 it is unlikely any supplementation is needed
during all or most of the year. For dark skins the only US location likely to
provide adequate sunlight is Hawaii (this is yet to be determined) and
supplements may be a requirement for long term health. As response to
supplementation is difficult to gauge testing should be mandatory. The
Preliminary Report below and the book explain how to determine your need and how
to use supplements and sunlight safely.
Vitamin D, the kind you make on your skin, get in fortified milk, or take in a
vitamin supplement, is not a vitamin. It is more appropriately classified as a
pro-hormone. Not only is it a pro-hormone it is a sunlight derived pro-hormone.
The active hormone D, calcitriol, controls calcium in vertebrates and
invertebrates. Calcium controls innumerable processes in the human body
including responses in muscles, bones and glands. Calcitriol is a major player
in genomic actions determining how our cells express themselves and regulating
production of numerous substances including enzymes, hormones and
neurotransmitters
We all need sunlight and/or vitamin D. Clinical studies demonstrate the need
for sunlight and vitamin D is genetically variable. At the present time many
persons world-wide suffer from D deficiency or insufficiency. Testing is the
only way to know how much D you have and testing is the only way to monitor D
supplementation. As actions of a pro-hormone are essential to health and life,
'guessing' or 'assuming' is not a wise way to determine optimal levels.
In northern California 80% of clients tested during winter months have serum
vitamin D deficiency or insufficiency. This problem increases dramatically in
persons living at latitudes more distant from the equator and in persons living
in all US latitudes with darker skins. In Texas there has been an increase in
the number of children with black and Hispanic parents suffering from rickets.
Even in sunny southern California vitamin D deficiency or insufficiency is
prevalent in part due to avoidance of midday sunlight and the use of sunscreens
which block vitamin D production .
Getting enough vitamin D, from sunlight or supplements, is important to health
and longevity but too much supplemental D or sunlight can be disease producing.
Too much, too little- the only way to know how much D you have and how much
sunlight or D you need to maintain D sufficiency is to test.
Every body needs sunlight and vitamin D. Deficiency or
insufficiency has been associated with: