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There has been much progress on understanding the vital role Vitamin D plays in our over all health over the past ten years. The kidneys convert cholecalciferol (D3) into the hormone calcitriol which is what elicits the cellular responses that depend upon it for healthy metabolism. Vitamin D, therefore, is more like a hormone than a vitamin. D3 is carried in the blood by binding proteins to their target organs. By understanding the target organs that contain Vitamin D Receptors (VDR) you can begin to understand its health benefits. Overall, when Vitamin D stimulates its receptors, there is proliferation and differentiation of cells which means that each cell is stronger and more vital on its own. Prior to the recent studies flooding scientific research, Vitamin D was only implicated in conditions such as Rickets (softening of the bones in children potentially leading to fractures and deformity due to a Vitamin D deficiency), Osteomalacia (softening of the bones due to defective bone mineralization caused by low Vitamin D levels) and Osteoporosis (poor bone mineral density). Multiple organ systems are affected by vitamin D, not just the bones.

Immunomodulator

There are VDR’s on white blood cells, which are essential to immune health. When white blood cells are stimulated, it promotes their action in protecting the self from outside invaders that are either infectious or toxic in nature. The protection Vitamin D brings to the immune system is noted for autoimmune diseases especially multiple sclerosis and Crohn’s, periodontal disease, arthritis, diabetes I, and cancer.

Cancer Prevention and Recovery

There are VDR’s on testicles, ovaries, prostate and breast tissue with marked deficiencies in people with cancer of these organs. In fact, Vitamin D hormone (calcitriol) has been found to induce death of cancer cells both in the laboratory and in humans.

Coronary Disease Prevention

There are VDR’s on coronary arteries. Vitamin D not only prevents coronary arterial disease, it has been well proven in the literature to reverse it as well. Vitamin D levels are higher in people who are more physically active, confirming the importance of exercise in heart health. There is a known inverse relationship between Vitamin D levels and high blood pressure.

Bone Health

There are VDR’s on bones, kidneys, thyroid, parathyroid and intestines. When the parathyroid gland is stimulated, parathyroid hormone is inhibited, which prevents bone loss of calcium. When the thyroid gland is stimulated, it enhances the secretion of calcitonin which preserves mineralization of skeletal bones. When the receptors in the intestines are stimulated, there is increased calcium absorption into the blood.

Alzheimers

There are VDR’s on the brain. When they are stimulated the cells replicate with enhanced firing signals. Although studies suggest the use of Vitamin D in alzheimers, I believe using it in early years is more preventive and effective than starting after the diagnosis is made, especially in late stages.

Recommended Dietary Allowances

The recommendations of Vitamin D are rapidly changing. Rather than a specific dosage, all people should have their blood levels checked and then decide on supplementation. Whenever an adult’s level of 25 OH Vitamin D is less than 50, I suggest starting with 5000 IU and rechecking there levels in six months. If they are less than 25, I recommend 5000 IU twice daily, again rechecking in six months. Children who have levels less than 25 should supplement with 1000 IU daily. There is no set recommendation as absorption from the sun and digestive tract varies so much from person to person. On average, it is becoming widely accepted that Vitamin D levels are too low when it comes to optimizing overall health and preventing degenerative diseases. Two minerals that will also be difficult to optimize if Vitamin D is deficient is zinc and iron. The three minerals together are essential for overall health and wellbeing.

Sources:

The best way to measure Vitamin D levels in foods it so measure serum concentrations of 25OH Vitamin D levels in human subjects before and after administration of a supplement or food form of Vitamin D. Many studies document clearly the absorption of Vitamin D from fish and foods fortified with vitamin D as well as vitamin D3 supplementation intake. Several studies are starting to show good absorption and availability of Vitamin D from mushroom intake if they have been exposed to at least 5 minutes of pure sunshine after being harvested. See the list of foods and their Vitamin D content below.

Herring	3 oz	1300 IU
Catfish	3 oz	425 IU
Salmon	3.5	360 IU
Mackerel	3.5 oz	360 IU
Sardines, canned in oil	1.75 oz	250 IU
Tuna, canned in oil	3 oz	200 IU
Egg	1	20 IU
Mushrooms – exposed to sunlight	½ c	3400 IU

Toxicity

Is rare, but if consuming large quantities can occur, causing nausea, vomiting and diarrhea. If you are taking supplemental Vitamin D and have your levels checked regularly, you are doing everything to protect yourself.