DESCRIPTION/FUNCTION
Vitamin D (D2: Ergocalciferol; D3: Cholecalciferol) is classified as a fat-soluble vitamin, but it really is a prohormone. It is essential for normal growth and development; important for formation of normal bones and teeth; influences absorption and metabolism of phosphorus and calcium. Vitamin D can be toxic in very large quantities, especially if taken for long periods of time.
RDA (Recommended Dietary Allowance) for Adults
Under age 51: 200 IU. Ages 51-70: 400 IU. Over 70: 600 IU.
Pregnancy/Lactation: 200 IU.
1 mcg of cholecalciferol = 40 IU. For example: 5 mcg = 200 IU.
(The above RDAs will probably be increased within several years.)
MAJOR SOURCES
Vitamin D3: cod liver oil, herring oil, pacific oysters, salmon oil, mackerel, most fish. Vitamin D2 is plant derived (a special yeast is irradiated with UV light). Vitamin D2 is often used to fortify food products. Regular sunlight on un-sunblocked skin can provide the RDA.
MAINTENANCE/THERAPEUTIC RANGE
400 IU to 5,000 IU. (High range for limited time to increase bone density.)
POSSIBLE THERAPEUTIC APPLICATIONS
Cancer, multiple sclerosis, osteoporosis.
COMMENTS
For light-skinned people, exposing the face and arms to bright sunlight for ten minutes or so, several days per week, is enough to maintain moderately healthy levels of vitamin D. (Exposure time for light-skinned people living in mid- to lower latitudes, late spring to early fall, late morning to early afternoon.) However, because of vitamin D’s anticancer properties, some health professionals are now recommending daily intakes of 1,000 IU or more. Also, new research shows that, for osteoporosis, more emphasis should be placed on vitamin D, and less on calcium.
CAUTIONS
Consult with your health practitioner before taking doses much greater than 1,000 IU.
References
Jellin, JM, editor. Natural Medicines Comprehensive Database, 2007.
John Pillepich. The Nutraceutical Reference Guide, 2005.
FOR VITAMIN D, CONSIDER THESE SUPPLEMENTS*
The products and the claims made about specific products on or through this site have not been evaluated by the United States Food and Drug Administration and are not intended to diagnose, treat, cure or prevent disease. The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professionals or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. Your health is our major concern.
Vitamin D (D2: Ergocalciferol; D3: Cholecalciferol) is classified as a fat-soluble vitamin, but it really is a prohormone. It is essential for normal growth and development; important for formation of normal bones and teeth; influences absorption and metabolism of phosphorus and calcium. Vitamin D can be toxic in very large quantities, especially if taken for long periods of time.
RDA (Recommended Dietary Allowance) for Adults
Under age 51: 200 IU. Ages 51-70: 400 IU. Over 70: 600 IU.
Pregnancy/Lactation: 200 IU.
1 mcg of cholecalciferol = 40 IU. For example: 5 mcg = 200 IU.
(The above RDAs will probably be increased within several years.)
MAJOR SOURCES
Vitamin D3: cod liver oil, herring oil, pacific oysters, salmon oil, mackerel, most fish. Vitamin D2 is plant derived (a special yeast is irradiated with UV light). Vitamin D2 is often used to fortify food products. Regular sunlight on un-sunblocked skin can provide the RDA.
MAINTENANCE/THERAPEUTIC RANGE
400 IU to 5,000 IU. (High range for limited time to increase bone density.)
POSSIBLE THERAPEUTIC APPLICATIONS
Cancer, multiple sclerosis, osteoporosis.
COMMENTS
For light-skinned people, exposing the face and arms to bright sunlight for ten minutes or so, several days per week, is enough to maintain moderately healthy levels of vitamin D. (Exposure time for light-skinned people living in mid- to lower latitudes, late spring to early fall, late morning to early afternoon.) However, because of vitamin D’s anticancer properties, some health professionals are now recommending daily intakes of 1,000 IU or more. Also, new research shows that, for osteoporosis, more emphasis should be placed on vitamin D, and less on calcium.
CAUTIONS
Consult with your health practitioner before taking doses much greater than 1,000 IU.
References
Jellin, JM, editor. Natural Medicines Comprehensive Database, 2007.
John Pillepich. The Nutraceutical Reference Guide, 2005.
FOR VITAMIN D, CONSIDER THESE SUPPLEMENTS*
- Osteo Paks (multi with high-dose vitamin D)
- Vitamin D
The products and the claims made about specific products on or through this site have not been evaluated by the United States Food and Drug Administration and are not intended to diagnose, treat, cure or prevent disease. The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professionals or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. Your health is our major concern.
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