Vitamin D and Thee

Vitamin D is made in the body and actually is not a vitamin but a pro-hormone (a natural steroid of the body). Vitamins are water or fat soluble organic substances that usually can not be synthesized in the body and are needed in minute quantities for normal metabolism. Ways of getting Vitamin D are from direct sunlight exposure in the form of Ultraviolet-B( UVB ) , artificial UVB light from tanning beds, Vitamin D supplements and diet.

When sunlight hits the body's skin and is synthesized into vitamin D, it is carried to the liver by the blood. There it is converted to the pro-hormone calcidiod. Then it can go to the kidneys to be made into it's biological active form called calcitriol. Calcitriol regulates the body's level of calcium and phosphorus along with aiding in bone growth and mineralization.

Vitamin D's role is very important in that there are vitamin D receptors (VDR ) virtually in every tissue part of the body. The tissue's normal health and function relies in part on receiving an adequate vitamin D supply to these VDR's. This can help prevent Rickets, which is when calcium is not incorporated in the bone, making them soft and fragile. It is predominately found in children. Studies are showing vitamin D helps to slow down and fight the onset of Osteoporosis (loss of bone density due to calcium not being mineralized in the bone) in older adults by allowing calcium to be readily absorbed in the intestines and incorporated into the bones. It aids the immune system by fighting autoimmune diseases (diabetes, multiple sclerosis, rheumatoid arthritis as examples), which is when the body's on immune system fights it's own tissue instead of foreign pathogens in the body. It has shown also reducing effects on some types of cancers, although not conclusively yet. It is thought that because cancer cells lack differentiation and are rapid growth cells, vitamin D's active form in the body could possibly control cancer cell growth rate and differentiate where to attach in the body correctly through the VDR sites. Some small group studies have shown systolic and diastolic blood pressure reductions of about 9% when vitamin D supplements of 1600 IU's and 800 mg/day of calcium were used. More studies are needed but there appears to be a correlation in blood pressure reduction with the use of calcium and vitamin D.

Sunlight exposure can give you all the daily vitamin D needed in a relatively short time. This does not mean you can go out and "worship" the sun for hours at a time. The use of cover-ups, hats, sunscreens and other protection from the sun is still recommended. There are variables that limit the body in making vitamin D. Some are time of year, latitude, age, air pollution, altitude, sunscreen, clothing and skin type. Latitude ties in with the time of year. The equator being designated as 0 degrees and from there to 35 degrees either North or South of the equator, vitamin D is produced year round from sunlight. Living 40 degrees North of the equator, the Vitamin D Winter ( that's when the atmosphere blocks all UVB and there is no production of vitamin D) is usually November to early March. Living 50 degrees North, it is from early October through April. Living 40 degrees South of the equator, the Vitamin D Winter is June through August. Living 50 degrees South, it is from mid April through July. Elderly adults have less ability to make vitamin D from the sun due to less 7-dehydrocholesterol in their skin. Air pollution has it's effect in that the denser the smog, the more UVB is blocked or reflected back into space. Cloud cover will block UVB. Altitude effects UVB in that more is filtered out at beach level than in mountains due to the density of the atmosphere. Sunscreens with as little as SPF 8 can reduce the production of vitamin D up to 95%. Covering the body with clothing stops UVB exposure. Your skin type and how much melanin (the skin's pigment) is in your skin will determine how much vitamin D is made. Determining your individual time exposure to sunlight is tricky and in general, the darker your skin type the longer it takes to make vitamin D from the sun. A generalized "skin type" chart (below) can be useful but should not be considered as an absolute guideline. Skin Type I: white with very fair skin, hair color blond or red, with blue eyes and freckles, never tans and always burns. During summer, 15 minutes should make your daily vitamin D. Skin Type II: white, fair skinned, hair color blond or red, with blue or green eyes, usually burns and tans with a lot of difficulty. 20 minutes should make your daily vitamin D. Skin Type III: Cream white skin, with any hair or eye color, mild sunburns and gradually tans. 25-30 minutes should make your daily vitamin D. Skin Type IV: Has Mediterranean brown skin, usually brown eyes, usually dark hair, rarely burns, tans easily. Up to 50 minutes to make your daily vitamin D. Skin Type V: Mid-eastern dark brown skin, dark brown/black hair and brown eyes, very rarely burns, tans very easily. Up to 65 minutes to make your daily vitamin D. Skin Type VI: Black skin, black hair, dark brown eyes, never burns, tans very easily. Up to 75 minutes to make your daily vitamin D.

Tanning beds can be an alternative to sunlight for vitamin D. The environment is controlled, no latitude factor, no air pollution, time of day, seasonal change and sun angle are not factors, Your vitamin D through artificial UVB is usually produced in a few minutes and tanning of the skin is not necessary. Beware of overexposure and other cautions when a tanning bed is used.

Vitamin D supplements are a good and effective way to get your body's needed requirement when sunlight is not an option. It can be taken in gel-cap form (usually fat soluble form), liquid drops (usually fat soluble form) and powdered form (usually water soluble lanolin-based tablet or capsule). With certain medical conditions such as sarcoidosis, tuberculosis, lymphoma, hyperparathyroidism and certain medications, you should consult your qualified health professional before taking a vitamin D supplement. The U.S. Government under the Food and Nutrition Board (FNB) has set daily doses to maintain healthy bones and calcium metabolism for infants up to 12 months old at 400 IU; 600 IU for children and adults up to age 70. Over age 70- 800 IU. Pregnant and breast-feeding women 600 IU. Studies are showing that these levels may be set to low for the full benefit of vitamin D. The healthy body uses about 3,000 to 5,000 IU of vitamin D daily. Recommendations from The Vitamin D Council (an independent study council not associated with the U.S. Government) would like to see daily levels raised for healthy people to: under 1 year old: 1,000 IU; Children over 1 year old :1,000 IU per 25 lbs of body weight; adolescence through adult life: 5,000 IU; pregnant and lactating women: 6,000 IU.

Most everything mentioned about vitamin D has been in reference to vitamin D3. There is also vitamin D2 (ergocalciferol) which is made by radiating ergosterol from the mold ergot. Prescriptions are mostly in the form of vitamin D2. Vegetarians and vegans may prefer this accepted form of vitamin D because it's not from an animal source. Studies show it does not circulate in the body as long as vitamin D3, creating a shorter half-life in the body. Vitamin D2 does not bind with VDR's as well either. It's absorption rate appears to be about 40% as effective as vitamin D3. However when sunlight is limited or unwanted, it can still be a source of vitamin D.

Vitamin D from food sources is somewhat limited in that It does not occur naturally in most foods. Some that have naturally occurring vitamin D are Pink Salmon (3 oz canned: 530 IU), Sardines (3 oz canned: 231 IU) and Mackerel (3 oz canned: 213 IU). Some foods in the USA that are fortified with vitamin D are soy milk (8 oz 100 IU), orange juice (8 oz 100 IU), cow's milk (8 oz 98 IU ), cereals (1 cup 40-50 IU), egg yolk (1 large 21 IU) and infant formula (1 qt 400 IU). Labels should be checked to see if foods are fortified with vitamin D (usually in the form of vitamin D2).

Some people start suffering bone pain after starting vitamin D intake/therapy. This is due to calcium being forced back into the bone creating slight swelling because water is carried along with it. This swelling presses against the periosteum which has many pain receptors in it. This pain can last several weeks, tempting one to stop the vitamin D intake/therapy. Pain management by mentally relaxing and OTC pain relievers can be useful. A warm shower can help too. If you find you are one of these people, don't think of yourself as "the unfortunate one" but as the "fortunate one" .You are the very one that needs it the most to help mineralize your bone, help fight osteoporosis and receive all the benefits of vitamin D.

In summary, it can be as easy as getting some sunlight or taking vitamin D supplements to help maintain the body's health and level of vitamin D.