e Diet 101

Although vitamin D (calcifer of cholecalciferol) is typically classified as a fat soluble vitamin, it actually functions as a hormone in the body. Because it can be manufactured by the body (formed in the skin following exposure to the ultraviolet rays of the sun), vitamin D is not technically classified as an essential nutrient at all. In the skin, exposure to ultraviolet rays converts vitamin D precursors (compounds with structures similar to cholesterol) into an inactive form of vitamin D. This inactive form is then converted to the active form by enzymes located in the liver and kidneys. Regular sunlight exposure is the primary way that most of us get our vitamin D. Food sources of vitamin D include only a few, such as vitamin D fortified milk (100 IU per cup), cod liver oil, and fatty fish such as salmon. Small amounts of vitamin D are also found in egg yolks and liver.

Vitamin D Claims
• Prevents osteoporosis
• Increases bone strength
• Increases calcium absorption
• Treats psoriasis

Vitamin D Theory
The primary effect of vitamin D is to maintain calcium levels in the blood. To do this, vitamin D promotes both the absorption of calcium from the intestines into the blood and the removal of calcium from the bones into the blood. Vitamin D also reduces calcium loss in the urine. In most cases, the increased calcium absorption results in an increase in bone density and bone strength, which can help reduce the risk of osteoporosis.

Vitamin D Scientific Support
It is well accepted that adequate vitamin D levels are crucial for healthy bone development, maintenance of bone density and bone strength, and the prevention of osteoporosis. Vitamin D deficiency results in rickets (in children) and osteomalacia (in adults), both of which are characterized by a reduced level of calcium being deposited in bones and a weakening of bone strength.
A number of studies have clearly demonstrated that supplemental vitamin D intake (200 to 1,000 IU per day), usually combined with calcium, increases bone density and helps prevent osteoporosis. In one study, 240 healthy postmenopausal women consumed calcium (900 mg per day) and vitamin D (200 IU per day) for two years. Results showed a reduced loss of calcium in the urine and an increase of almost 2 percent in lumbar spine bone mineral density (a highly significant increase). Another study, also in postmenopausal women, included supplements containing 1,000 mg of calcium (as calcium carbonate) and 500 IU of vitamin D and showed a positive effect on bone density even though initial calcium and vitamin D status was adequate.

Vitamin D Safety
Because vitamin D is fat soluble, it is stored in the body and has the potential to reach toxic levels if taken in high doses for prolonged periods of time. Intakes over 1,000 IU (nearly three times the daily value) can cause nausea, diarrhea, skin rash, headaches, muscle weakness, calcium deposits, and kidney stones. Prolonged sunlight exposure does not cause buildup of vitamin D, as the body reduces its production when levels are adequate.

Vitamin D Value
For most people, there is no reason to take more than the recommended daily value (400 IU) of vitamin D. During the winter months, synthesis of vitamin D in the skin is severely reduced due to reduced exposure to sunlight. In some parts of the country (northern latitudes such as Boston or Seattle), virtually no vitamin synthesis occurs in skin during the winter months. Thus, vitamin D supplementation should be considered for people living in northern cities as well as by those who are not exposed to sunlight on a regular basis. In addition, elderly .individuals should consider vitamin D supplements, as the skin loses its ability to adequately synthesize vitamin D as we age. Frequent sunblock users may also consider a vitamin D supplement, as sunblocks can reduce the skin’s ability to produce vitamin D.

Vitamin D Dosage
The daily value for vitamin D is 400 IU, and supplements at this level
have been shown to be safe and effective in reducing calcium loss and maintaining bone density in postmenopausal women. Dietary supplements are not necessary in healthy, young individuals who are frequently exposed to moderate amounts of sunlight (15 minutes or so per day). In dietary supplements, vitamin D and calcium do not have to be taken together to be effective, but many calcium/vitamin D combinations are available and may be more convenient than taking separate tablets.

 

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