Did you know that vitamin D can help protect you against MS, breast cancer, prostate cancer and diabetes? Despite these benefits, most studies indicate we are not getting enough of it. Read this article to find out which type of vitamin D to take and how much you need to benefit from all of its effects.
Vitamin D: How Much Do You Really Need?
Vitamin D is being researched more than any other natural health supplement right now, and for good reason. Vitamin D have always been well-known for its beneficial role in bone health, but it is now seen to play a role in the prevention of a number of diseases like multiple sclerosis, breast cancer, prostate cancer, type II diabetes, chronic pain and colon cancer.
Are you already taking a vitamin D supplement? Fantastic! But I bet you're not taking enough to get all the benefits it has to offer.
We all know we get vitamin D from the sun, but we live in Canada, and for more than half the year, we are indoors. When we do go outside into warmer temperatures, we slather sunscreen on ourselves which may play a role in how much vitamin D we convert in our skin (note: the farther we get away from the equator, the higher the rates of multiple sclerosis). Current recommended intake for vitamin D is 400IU's and will no doubt be raised to about 800IU's.
Doubling the recommended amount seems like it may be enough, but the current research is saying we may need 1000-2000IU's per day to get the blood levels we need to benefit. Is this amount safe? Yes! Studies have indicated that there is no risk at these levels and some say that taking 10,000IU's per day for a short period is also considered safe and may be necessary for those who are extremely deficient.
How Do I Know if I'm Deficient?
A blood test by your physician for "25 hydroxy D" levels will determine how much D is in your system. More and more doctors are testing for Vitamin D levels because of its important role in overall health. The information on the benefits of vitamin D continues to accumulate, so ask your physician to test for your levels the next time you are in.
Most importantly, ask to get the actual D levels when the test is complete. Most doctors will say "I will call you if there is anything abnormal," but how your doctor defines "abnormal" is questionable. In addition, the medical community's standard may not reflect what the current research is indicating as "optimal levels." You want to see numbers higher than 170nMol/L and healthy levels can be as high as 250 nMol/L.
But isn't vitamin D a fat-soluble vitamin and can it not produce hypercalcemia, a condition in which there is too much calcium in the blood? Don't worry: a recent 2008 article in the American Journal of Clinical Nutrition stated that "although current data support the viewpoint that plasma 25 hydroxy D must rise above 750 nMol/L to produce toxicity, the more prudent upper limit of 250nMol/L might be retained to ensure a wide safety margin." 1. Most people tested in Canada can be less than 30 nMol/L.
Which Vitamin D Do I Take and How Should I Take It?
To further add to your confusion, vitamin D comes in different forms. There are two types (D2 and D3), and they come in tablet form, capsule form as well as liquid drops. So which one should you take? First, D2 is the synthetic form of vitamin D and is around one-third as effective as the D3 form. So when you are shopping for a vitamin D, be sure it says that it is D3 only. Given that the amount of vitamin D3 available in most supplements is at 400IU per pill, I suggest getting a liquid vitamin D3 which is commonly found in a dropper format. Drops are fast, easy and great for kids too.
It is very important to note that when you take your vitamin D, you should always take it with food. Since the vitamin is fat-soluble, it is best absorbed when eaten with a fat. It is estimated to be 60% less effective when not taken with food.
Summary
We now know, thanks to loads of research, that vitamin D is important for more than just healthy bones. More specifically, when vitamin D levels are optimal, it can be helpful in the prevention of chronic diseases such as breast cancer, prostate cancer, multiple sclerosis, chronic pain, diabetes and more. We also know that most Canadians are deficient in vitamin D. I typically ask my clients to get all of their nutrition from their food, but in the case of vitamin D, I suggest 2000IU's in the summer and 4000IU's in the winter. Talk to your healthcare provider about how much vitamin D is right for you.
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