NIH Facts Sheet on Vitamin D

Source of the article from this point forward: Office of Dietary Supplements, National Institute of Health

http://ods.od.nih.gov/factsheets/vitamind.asp

The Science of Vitamin

INERT VITAMIN D MUST UNDERGO ACTIVATION TO BECOME USEFUL

Vitamin D is a fat-soluble vitamin that is naturally present in very few foods
It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis from cholesterol.
Vitamin D obtained from any sources including from of Vitamin supplements are biologically inert or inactive, The first occurs in the liver and converts vitamin D to calcidiol. The second occurs primarily in the kidney and forms the physiologically active calcitriol.

LOW LEVELS OF VITAMIN D LEADS TO POOR CALCIUM ABSORPTION

Vitamin D is essential for promoting calcium absorption in the gut and maintaining adequate serum calcium and phosphate concentrations to enable normal mineralization of bone. It is also needed for bone growth and bone remodeling.
Without sufficient vitamin D, bones can become thin, brittle, or misshapen. Vitamin D sufficiency prevents rickets in children and osteomalacia (bone pain) in adults.
Together with calcium, vitamin D also helps protect older adults from osteoporosis.

VITAMIN D IS NOT JUST FOR THE BONES

Vitamin D has other roles in human health, including modulation of neuromuscular and immune function and reduction of inflammation.This means it has protective function ‘Vitamin D in the prevention of infectious and inflammatory conditions as well as some forms of cancer

A comment from this website owner: many reputable integrative health care practitioners, like Dr. Juian Whittaker and Dr. Jacob Teitlebaum, to name two, believe that many chronic pain including Fibromyalgia pain and chronic back pain may be due to underlying Vitamin D deficiency. Dr. Whittaker has stated in his recent newsletter that many unnecessary/unsuccessful back surgeryes coulf dhave been preventef if not trreated with non-invasiv,inexpensive Vitamin D supplementation

MAKE SURE YOUR DOCTOR ORDERED THE RIGHT BLOOD TEST TO MEASURE VITAMIN D LEVEL

Serum concentration of 25- Hydroxy Vitamin D or 25(OH)D is the best indicator of vitamin D status.

Circulating 1,25 dihydroxy D or 1,25(OH)2D is generally not a good indicator of vitamin D status Levels of 1,25(OH)2D do not typically decrease until vitamin D deficiency is severe.

There is considerable discussion of the serum concentrations of 25(OH)D associated with deficiency (e.g., rickets), adequacy for bone health, and optimal overall health . What is known is that rickets tend to occur at concentration of <20 nanograms per milliliter (ng/mL.
This was added by this writer: Dr. Julian Whittaker, world renowned
Integrative Internists would consistently note in his newsleter that
evidence-based studies show that for optimal health levels should be
from 40-70, if not 50-70 nanograms per milliliter (ng/mL).

SOURCES OF VITAMIN D

Food

Very few foods in nature contain vitamin D.

The flesh of fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources . Small amounts of vitamin D are found in beef liver, cheese, and egg yolks. Vitamin D in these foods is primarily in the form of vitamin D3 (cholecalciferol).
Some mushrooms provide vitamin D2 (ergocalciferol) in variable amounts.

Fortified foods provide most of the vitamin D in the American diet .

For example, almost all of the U.S. milk supply is fortified with 100 IU/cup of vitamin D). Other dairy products made from milk, such as cheese and ice cream, are generally not fortified.
Ready-to-eat breakfast cereals often contain added vitamin D, as do some brands of orange juice, yogurt, and margarine.
In the United States, foods allowed to be fortified with vitamin D include cereal flours and related products, milk and products made from milk, and calcium-fortified fruit juices and drinks. Maximum levels of added vitamin D are specified by law.

RECOMMENDED DAILY ALLOWANCE
IUs = International Units.
DV = Daily Value.

DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents of products within the context of a total diet. The DV for vitamin D is 400 IU for adults and children age 5 and older. (Note: recently RDA was raised to 2,000 IUs per day.)
Recently many practitioners have raised the awareness about the growing prevalence of Vitamin D deficiency may be due to among other things use of sunblock or sunscreen, low fat milk (Vitamin D absorption is facilitated by fatty substances).

THE SUN CONNECTION

Most people meet their vitamin D needs through exposure to sunlight.
Season, geographic latitude, time of day, cloud cover, smog, skin melanin content, and sunscreen are among the factors that affect UV radiation exposure and vitamin D synthesis . The UV energy approximately between the northern border of California and Boston) is insufficient for cutaneous vitamin D synthesis from November through February; in far northern areas reduced intensity lasts for up to 6 months. A line between Los Angeles and Columbia, South Carolina allow for cutaneous (skin) production of vitamin D throughout the year.

Complete cloud cover reduces UV energy by 50%; shade (including that due to severe pollution) reduces it by 60% . UVB radiation does not penetrate glass, so exposure to sunshine indoors through a window does not produce vitamin D . Sunscreens with a sun protection factor of 8 or more appear to block vitamin D-producing UV rays..

It has been suggested, for example, that approximately 5-30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen usually lead to sufficient vitamin D synthesis and that the moderate use of commercial tanning beds that emit 2-6% UVB radiation is also effective. Individuals with limited sun exposure need to include good sources of vitamin D in their diet or take a supplement.

Despite the importance of the sun to vitamin D synthesis, it is prudent to limit exposure of skin to sunlight . UV radiation is a carcinogen as we all know. UV damage to skin is also largely responsible for some age-associated dryness and other cosmetic changes. .

VITAMIN D INTAKE AND STATUS

In 1988-1994, as part of the third National Health and Nutrition Examination Survey (NHANES III), the frequency of use of some vitamin D-containing foods and supplements was examined in women of reproductive age (15-49 years).
In both groups, 25(OH)D levels were higher in the fall (after a summer of sun exposure) and when milk or fortified cereals were consumed more than three times per week. The prevalence of serum concentrations≤15 ng/mL was 10 times greater for the African American women (42.2%) than for the white women (4.2%).

The 2000-2004 NHANES provided the most recent data on the vitamin D nutritional status of the U.S..
- Generally, younger people had higher serum 25(OH)D levels than older people;
- males had higher levels than females; and
- non-Hispanic whites had higher levels than Mexican Americans,
- who in turn had higher levels than non-Hispanic blacks.
Depending on the population group,
- 1-9% had serum 25(OH)D levels <11 ng/mL ,
- 8-36% had levels <20 ng/mL, and
- the majority (50-78%) had levels <30 ng/mL .

Among adults in the United Kingdom, nationally representative data collected between 1992 and 2001 show that
- 5-20% in most age groups on average had serum <10 ng/ml;
- the prevalence of deficiency was greater (range 20-40%) for older people >65 years of age in residential care homes and among women >85 years.
- Among all adults, 20-60% had levels ≤20 ng/ml and
- 90% had levels ≤32 ng/ml.
- There is considerable discussion of the serum concentrations of 25(OH)D
  associated with deficiency(e.g., rickets, osteomalacia ), adequacy for bone health,
  and optimal overall health .What is known is that rickets occur at a concentration of <20 nanograms per milliliter (ng/mL).
- This was added by this writer: Dr. Julian Whittaker, world renowned Integrative Internists would consistently note in his newsleter that evidence-based studies show that for optimal health levels should be from 40-70, if not 50-70 nanograms per milliliter (ng/mL).

Vitamin D Deficiency

POSSIBLE CAUSES

Nutrient deficiencies are usually the result of dietary inadequacy, impaired absorption(note added by this web owner: doent’s this mean higher dose requirement for those with active bowel disease for any reason until the underlying cause was properly treated?), increased requirement (added by this writer: like athletes or those engaging regularly in vigorous exercises), or increased excretion.
A vitamin D deficiency can occur when usual intake is lower than recommended levels over time, exposure to sunlight is limited, the kidneys cannot convert vitamin D to its active form, or absorption of vitamin D from the digestive tract is inadequate.
Vitamin D-deficient diets are associated with milk allergy, lactose intolerance, and strict vegetarianism.

SYMPTOMS

Rickets and osteomalacia are the classical vitamin D deficiency diseases. In children, vitamin D deficiency causes rickets, a disease characterized by a failure of bone tissue to properly mineralize, resulting in soft bones and skeletal deformities. The fortification of milk with vitamin D has made rickets a rare disease in the United States. However, rickets is still reported periodically, particularly among African American infants and children. A 2003 report from Memphis, for example, described 21 cases of rickets among infants, 20 of whom were African America.

Prolonged exclusive breastfeeding without the AAP-recommended vitamin D supplementation is a significant cause of rickets, particularly in dark-skinned infants breastfed by mothers who are not vitamin D replete.

Additional causes of rickets include extensive use of sunscreens and placement of children in daycare programs, where they often have less outdoor activity and sun exposure . Rickets is also more prevalent among immigrants from Asia, Africa, and the Middle East, possibly because of genetic differences in vitamin D metabolism and behavioral differences that lead to less sun exposure.

In adults, vitamin D deficiency can lead to osteomalacia, resulting in weak muscles and bones . Symptoms of bone pain and muscle weakness can indicate inadequate vitamin D levels, but such symptoms can be subtle and go undetected in the initial stages.

GROUPS AT RISK FOR VITAMIN D DEFICIENCY

Obtaining sufficient vitamin D from natural food sources alone can be difficult. For many people, consuming vitamin D-fortified foods and being exposed to sunlight are essential for maintaining a healthy vitamin D status. In some groups, dietary supplements might be required to meet the daily need for vitamin D.

Breastfed infants

Vitamin D requirements cannot be met by human milk alone , which provides only about 25 IU/L. A recent review of reports of nutritional rickets found that a majority of cases occurred among young, breastfed African Americans. The sun is a potential source of vitamin D, but AAP advises keeping infants out of direct sunlight and having them wear protective clothing and sunscreen [. As noted earlier, AAP recommends that exclusively and partially breastfed infants be supplemented with 400 IU of vitamin D per day .

Older adults

Americans aged 50 and older are at increased risk of developing vitamin D insufficiency. As people age, skin cannot synthesize vitamin D as efficiently and the kidney is less able to convert vitamin D to its active hormone form . As many as half of older adults in the United States with hip fractures could have serum 25(OH)D levels <12 ng/mL

People with limited sun exposure

Homebound individuals, people living in northern latitudes (such as New England and Alaska), women who wear long robes and head coverings for religious reasons, and people with occupations that prevent sun exposure are unlikely to obtain adequate vitamin D from sunlight.

People with dark skin

Greater amounts of the pigment melanin result in darker skin and reduce the skin’s ability to produce vitamin D from exposure to sunlight. Some studies suggest that older adults, especially women, with darker skin are at high risk of developing vitamin D insufficiency . However, one group with dark skin, African Americans, generally has lower levels of 25(OH)D yet develops fewer osteoporotic fractures than Caucasians (see section below on osteoporosis).

People with fat malabsorption

As a fat-soluble vitamin, vitamin D requires some dietary fat in the gut for absorption. Individuals who have a reduced ability to absorb dietary fat might require vitamin D supplements. Fat malabsorption is associated with a variety of medical conditions including pancreatic enzyme deficiency, Crohn’s disease, cystic fibrosis, celiac disease, surgical removal of part of the stomach or intestines, and some forms of liver disease.

People who are obese

Individuals with a body mass index (BMI) ≥30 typically have a low plasma concentration of 25(OH)D this level decreases as obesity and body fat increase. Obesity does not affect skin’s capacity to synthesize vitamin D, but greater amounts of subcutaneous fat sequester more of the vitamin and alter its release into the circulation. Even with orally administered vitamin D, BMI is inversely correlated with peak serum concentrations, probably because some vitamin D is sequestered in the larger pools of body fat.

Vitamin D and Health

Optimal serum concentrations of 25(OH)D for bone and general health throughout life have not been established and are likely to vary at each stage of life, depending on the physiological measures selected. The three-fold range of cut points that have been proposed by various experts, from 16 to 48 ng/mL, reflect differences in the functional endpoints chosen (e.g., serum concentrations of parathyroid hormone or bone fractures), as well as differences in the analytical methods used. The numerous assays provide differing results. One reason for these issues of precision and variability is that no standard reference preparations or calibrating materials are available commercially. Efforts are underway to standardize the quantification of 25(OH)D to measure vitamin D status.

In March 2007, a group of vitamin D and nutrition researchers published a controversial and provocative editorial contending that the desirable concentration of 25(OH)D is ≥30 ng/mL . They noted that supplemental intakes of 400 IU/day of vitamin D increase 25(OH)D concentrations by only 2.8-4.8 ng/mL and that daily intakes of approximately 1,700 IU are needed to raise these concentrations from 20 to 32 ng/mL.

Osteoporosis

More than 25 million adults in the United States have or are at risk of developing osteoporosis, a disease characterized by fragile bones that significantly increases the risk of bone fractures. Osteoporosis is most often associated with inadequate calcium intakes (generally <1,000-1,200 mg/day), but insufficient vitamin D contributes to osteoporosis by reducing calcium absorption. Although rickets and osteomalacia are extreme examples of the effects of vitamin D deficiency, osteoporosis is an example of a long-term effect of calcium and vitamin D insufficiency . Adequate storage levels of vitamin D maintain bone strength and might help prevent osteoporosis in older adults, nonambulatory individuals who have difficulty exercising, postmenopausal women, and individuals on chronic steroid therapy .

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Normal bone is constantly being remodeled. During menopause, the balance between these processes changes, resulting in more bone being resorbed than rebuilt. Hormone therapy with estrogen and progesterone might be able to delay the onset of osteoporosis. However, some medical groups and professional societies recommend that postmenopausal women consider using other agents to slow or stop bone resorption because of the potential adverse health effects of hormone therapy.

Most supplementation trials of the effects of vitamin D on bone health also include calcium, so it is not possible to isolate the effects of each nutrient. The authors of a recent evidence-based review of research concluded that supplements of both vitamin D₃ (at 700-800 IU/day) and calcium (500-1,200 mg/day) decreased the risk of falls, fractures, and bone loss in elderly individuals aged 62-85 years . The decreased risk of fractures occurred primarily in elderly women aged 85 years, on average, and living in a nursing home. Women should consult their healthcare providers about their needs for vitamin D (and calcium) as part of an overall plan to prevent or treat osteoporosis.

African Americans have lower levels of 25(OH)D than Caucasians, yet they develop fewer osteoporotic fractures. This suggests that factors other than vitamin D provide protection. African Americans have an advantage in bone density from early childhood, a function of their more efficient calcium economy, and have a lower risk of fracture even when they have the same bone density as Caucasians. They also have a higher prevalence of obesity, and the resulting higher estrogen levels in obese women might protect them from bone loss. Further reducing the risk of osteoporosis in African Americans are their lower levels of bone-turnover markers, shorter hip-axis length, and superior renal calcium conservation. However, despite this advantage in bone density, osteoporosis is a significant health problem among African Americans as they age .

Cancer

Laboratory and animal evidence as well as epidemiologic data suggest that vitamin D status could affect cancer risk. Strong biological and mechanistic bases indicate that vitamin D plays a role in the prevention of colon, prostate, and breast cancers. Emerging epidemiologic data suggest that vitamin D has a protective effect against colon cancer, but the data are not as strong for a protective effect against prostate and breast cancer, and are variable for cancers at other sites . Studies do not consistently show a protective effect or no effect, however. One study of Finnish smokers, for example, found that subjects in the highest quintile of baseline vitamin D status have a three-fold higher risk of developing pancreatic cancer .

Vitamin D emerged as a protective factor in a prospective, cross-sectional study of 3,121 adults aged ≥50 years (96% men) who underwent a colonoscopy. The study found that 10% had at least one advanced cancerous lesion. Those with the highest vitamin D intakes (>645 IU/day) had a significantly lower risk of these lesions. However, the Women’s Health Initiative, in which 36,282 postmenopausal women of various races and ethnicities were randomly assigned to receive 400 IU vitamin D plus 1,000 mg calcium daily or a placebo, found no significant differences between the groups in the incidence of colorectal cancers over 7 years. More recently, a clinical trial focused on bone health in 1,179 postmenopausal women residing in rural Nebraska found that subjects supplemented daily with calcium (1,400-1,500 mg) and vitamin D₃ (1,100 IU) had a significantly lower incidence of cancer over 4 years compared to women taking a placebo . The small number of cancers reported (50) precludes generalizing about a protective effect from either or both nutrients or for cancers at different sites. This caution is supported by an analysis of 16,618 participants in NHANES III, where total cancer mortality was found to be unrelated to baseline vitamin D status . However, colorectal cancer mortality was inversely related to serum 25(OH)D concentrations; levels >80 nmol/L were associated with a 72% risk reduction than those <50 nmol/L.

Further research is needed to determine whether vitamin D inadequacy in particular increases cancer risk, whether greater exposure to the nutrient is protective, and whether some individuals could be at increased risk of cancer because of vitamin D exposure.

Other conditions

A growing body of research suggests that vitamin D might play some role in the prevention and treatment of type 1 and type 2 diabetes, hypertension, glucose intolerance , multiple sclerosis , and other medical conditions However, most evidence for these roles comes from in vitro, animal, and epidemiological studies, not the randomized clinical trials considered to be more definitive. Until such trials are conducted, the implications of the available evidence for public health and patient care will be debated.

Vitamin D supplementation lowered overall mortality rate for any reason

A recent meta-analysis found that use of vitamin D supplements was associated with a reduction in overall mortality from any cause by a statistically significant 7% . The subjects in these trials were primarily healthy, middle aged or elderly, and at high risk of fractures; they took 300-2,000 IU/day of vitamin D supplements.

Health Risks from Excessive Vitamin D

Vitamin D toxicity can cause nonspecific symptoms such as nausea, vomiting, poor appetite, constipation, weakness, and weight loss.
More seriously, it can also raise blood levels of calcium, causing mental status changes such as confusion and heart rhythm abnormalities.
The use of supplements of both calcium (1,000 mg/day) and vitamin D (400 IU/day) by postmenopausal women was associated with a 17% increase in the risk of kidney stones over 7 years in the Women’s Health Initiative . Deposition of calcium and phosphate in the kidneys and other soft tissues can also be caused by excessive vitamin D levels .
A serum 25(OH)D concentration consistently >200 ng/mL is considered to be potentially toxic . In an animal model, concentrations ≤400 ng/mL were not associated with harm .

Interactions with Medications

Vitamin D supplements have the potential to interact with several types of medications. A few examples are provided below. Individuals taking these medications on a regular basis should discuss vitamin D intakes with their healthcare providers.

Steroids

Corticosteroid medications such as prednisone, often prescribed to reduce inflammation, can reduce calcium absorptionand impair vitamin D metabolism. These effects can further contribute to the loss of bone and the development of osteoporosis associated with their long-term use .

Other medications

Both the weight-loss drug orlistat (brand names Xenical® and alli™) and
the cholesterol-lowering drug cholestyramine (brand names Questran®, LoCholest®, and Prevalite®) can reduce the absorption of vitamin D and other fat-soluble vitamins
Both phenobarbital and phenytoin (brand name Dilantin®), used to prevent and control epileptic seizures, increase the hepatic metabolism of vitamin D to inactive compounds and reduce calcium absorption .

Vitamin D and Healthful Diets

According to the 2005 Dietary Guidelines for Americans, “nutrient needs should be met primarily through consuming foods. Foods provide an array of nutrients and other compounds that may have beneficial effects on health. In certain cases, fortified foods and dietary supplements may be useful sources of one or more nutrients that otherwise might be consumed in less than recommended amounts. However, dietary supplements, while recommended in some cases, cannot replace a healthful diet.”

The Dietary Guidelines for Americans describes a healthy diet as one that

Emphasizes a variety of fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.

Milk is fortified with vitamin D, as are many ready-to-eat cereals and a few brands of yogurt and orange juice. Cheese naturally contains small amounts of vitamin D.

Includes lean meats, poultry, fish, beans, eggs, and nuts.

Fish such as salmon, tuna, and mackerel are very good sources of vitamin D. Small amounts of vitamin D are also found in beef liver and egg yolks.

Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Vitamin D is added to some margarines.

Stays within your daily calorie needs.

Source: Office of Dietary Supplements

National Institutes of Health

Bethesda, Maryland 20892 USA
Web: http://ods.od.nih.gov
E-mail: ods@nih.gov

Similar Topics:

Click here to read the article by world-renowned Dr. Julian Whittaker where he referred to Vitamin D as a “Supernutrient”.

Click here to read the article about Osteoporosis as maybe due to deficiencies of both Calcium and Vitamin D

Click here to read about the studies showing the protective functions of Vitamin D (against cancer, infectious disease, inflammatory conditions, diabetes, heart and lung conditions).

Click here to view the Vitamin D3 (Cholecaliferol) products featured here.

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