Education, Nutrition
If you’ve been paying attention to current health news you’ve noticed that vitamin D has been a hot topic. There are many questions regarding supplementation of vitamin D, so hopefully this brief article will clear up some confusion. The two most common forms of vitamin D are D-2 (ergocalciferol) and D-3 (cholecalciferol).  Vitamin D-2 is found in plants and fungi. Vitamin D-3 is found in animals and is the form of ‘D’ we get from adequate sunlight exposure.  Vitamin D-3 is the preferred form, not only because it’s more active and effective, it’s the form that is used in clinical health studies. (Side Note: If your bottle of vitamin D does not say “D-3” on the front label, simply check the nutrition facts for the word “cholecalciferol”; that’s D-3) Increasing your levels of vitamin D into optimum range [40-60 ng/ml, (nanograms per milliliter) *ask your doctor about checking your levels of vitamin D] has been shown to have tremendous benefits:
  • Prevents cold and flu through increased immune activity
  • Protects us from many forms of cancer
  • Increases bone strength by promoting calcium absorption
  • Helps prevent heart disease
  • Helps prevent diabetes by increasing insulin sensitivity
  • Increases mental function and alleviates symptoms of depression
  • Helps maintain healthy weight and proper muscle tone
 Clinical research suggests that the average person in America is deficient in vitamin D (baseline adequate levels are 30 ng/ml. We are averaging 18 ng/ml) despite the intake of a multiple vitamin, calcium formula, and sun exposure. Being that vitamin D toxicity is highly unlikely, consuming 40,000 i.u. daily for two months before any signs of excess, I am suggesting the following range of dosages for your consideration. *Check with your doctor before embarking on any nutritional program.  Getting your vitamin D levels checked is a great way to be proactive with your health. Proper dosages are determined by age and weight.  A simple, safe guideline for maintaining ideal vitamin D levels are as follows:
  • Infants 400-800 i.u.
  • Children 6yrs – 12yrs 800-1600 i.u.
  • 13yrs – 24yrs  1600-4000 i.u.
  • 25yrs – 65+yrs 4000-8000+ i.u. (*If a blood test reveals a vitamin D deficiency, the higher potency range may be required to ensure adequate levels)
Please remember to check with your doctor before starting any new dietary or supplement regimen. All material in this post is provided for information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this publication; instead readers should consult appropriate health professionals on any matter relating to their health and well-being. The information provided has not been approved the Food & Drug Administration and is not intended to diagnose, treat, cure, or prevent any illness or disease.