Do You Get Enough Vitamin D & Do You Know How Much Is Enough For You?

Vitamin D has always been known as the sunshine vitamin, right?

Unfortunately, I am finding that, for most people, the sun is not enough anymore. I have been checking vitamin D levels for 10 years in every patient that walks through my door. I have found that over the past several years I am prescribing five times the amount of vitamin D in most of my patients to get the levels to the therapeutic range of 60–80. It used to be enough to tell patients to take 1000iu-2000iu of vitamin D in the winter, and then make sure to get 10 minutes of summer sun a few times per week. That, combined with a trip or two to somewhere warm during the winter, was enough. This regimen is no longer enough for most of us New Yorkers. I explain it to my patients this way:


When skin is exposed to sunlight, 7-dehydrocholesterol a hormone in the skin absorbs UVB radiation, and converts it into D3. This is a good thing. We also know that vitamin D3 has diverse properties and numerous important unique biological processes.

Now in 2015, even my sun worshipers who spend the winters someplace warm and surf all summer long are not getting enough vitamin D from the sun. Even these bodies need a supplement of vitamin D in pill or liquid form. The amount varies, but for many patients 3,000 to 10,000iu is necessary for the body to have enough of this vital nutrient. Some of this shortage can be attributed to stress – and we all know that New Yorkers have a lot of stress. But that does not explain why there has been an increase over the past few years, as New York stress is not a new phenomenon. So why are we seeing this increased need for more vitamin D, even in patients who manage their stress or live in sunny areas like Florida?

Well, I think I have the answer. One day a patient came for a breast thermography, and she had an envious tan in New York in January. Obviously, I asked where she had vacationed, and to my surprise, she said her tanning bed, two times per week religiously for years. I checked her vitamin D and it was right were it belonged – 70ng/dl. This was all the more surprising to me because this patient was under a tremendous amount of stress, and did not take any vitamin D. Conventional wisdom, and even my own experiences, had taught me that a tanning bed was never the answer for a healthy person. But it worked. I discussed this conundrum with an environmental engineer from John Hopkins University and she explained that because of pollution and the UVB rays no longer make it from the sun to our skin – they are filtered out, so to speak, from the toxins and pollution in our sky. The result for New Yorkers (and for others in highly polluted environments) is troubling because it has become increasingly difficult for the body to get enough vitamin D without taking significant amounts as part of a regular supplement regime. The other option, of course, is going to a tanning bed twice a week. But as alluring as that may be for some of us, it is not a practical fix for most of us.

Vitamin D is a very important part of living a healthy life and preventing disease. Its benefits are endless, but some of them include:

  • Cancer prevention
  • Boosting the immune system function
  • Manufacturing hormones like; DHEA, Progesterone & Testosterone
  • Risk for autoimmune disease
  • Preventing the flu
  • Preventing/treating depression & Seasonal Affective Disorder
  • Pregnant mothers protecting their unborn children

You need to be very careful with vitamin D and consult your physician or health care professional because there are dangers if too much is taken. My recommended treatment is to check Vitamin D 25 OH and Vitamin D 125 levels twice a year – once in the fall to help calculate your winter dose, and again in the spring to calculate your summer dose.

Vitamin D is an important part of cancer prevention. Numerous studies have shown that healthy levels of vitamin D can help reduce chances of breast, colon and prostate cancer.

So what can you do to make sure your body has enough vitamin D?

  • Ask you doctor to check your Vitamin D 25OH levels.
  • Keep your Vitamin D 25OH level between 60-80ng/dl.
  • Actively work to decrease your stress.
  • Share this information with everyone you love (and those you like, and even those you tolerate!).

References:


  • Antico A, Tampoia M, (2012) Can supplementation with vitamin D reduce the risk or modify the course of autoimmune diseases? A systematic review of the literature. Autoimmun Rev. 2012 Dec; 12(2): 127-36.
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  • Cauley JA, et al. (2013) Calcium plus vitamin D supplementation and health outcomes five years after active intervention ended: the Women’s Health Initiative. Journal of Women’sHealth:22(11):915-929.
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  • Chlebowski RT, Johnson KC, Kooperberg C, et al. (2007) Calcium plus vitamin D supplementation and the risk of breast cancer. J Natl Cancer Inst; 100:1581-1591.
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  • Goodwin PJ, Ennis M, Pritchard KI, et al. (2009) Prognostic effects of 25-hydroxy vitamin D levels in early breast cancer. J Clin Oncol ; 27:3757-3763.
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  • Hatse S, et al. (2012) Vitamin D status at breast cancer diagnosis: correlation with tumor characteristics, disease outcome, and genetic determinants of vitamin D insufficiency. Carcinogenesis; 33(7):1319-1326.
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  • Holick MF. (2007) Vitamin D deficiency. N Engl J Med.; 357:266-81.
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  • Holick MF. (2007) The Vitamin D Deficiency Pandemic: a Forgotten Hormone Important for Health, Public Health Reviews, Vol. 32, No 1, 267-283.
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  • Kimlin M, Sun J, Sinclair C, et al. (2015) Are the current Australian sun exposure guidelines effective in maintaining adequate levels of 25-hydroxyvitamin D.
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  • Norval M, Lucas RM, Cullen AP, et al.(2011) The human health effects of ozone depletion and interactions with climate change., Photochem Photobiol Sci. 2011 Feb;10(2):199-225. doi: 10.1039/c0pp90044c.
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  • Rose AAN, Elser C, Ennis M, et al.(2013) Blood levels of vitamin D and early stage breast cancer prognosis: a systematic review and meta-analysis. Breast Cancer ResTreat 2013;141:331-339.
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  • Wagner C, Johnson D, Hulsey T, et al. (2010) Steroid Biochem Mol Biol. 2015 Mar 20. pii: S0960-0760(15)00092-8. doi:10.1016/j.jsbmb.2015.03.007.
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  • Madronich S, McKenzie R L, Björn L O, Caldwell M M. (1998) Environmental Effects of Ozone Depletion: 1998 Assessment. Nairobi, Kenya: U. Nations Environ. Programme; 1998. pp. 1–27

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