Vitamin D: What You Need to Know
Part 1
In recent years, many myths and misinformation have circulated about vitamin D. In this article, we’ll explore the key questions about vitamin D, its dosages, functions, and potential dangers.
Why Is Vitamin D So Important?
Vitamin D is one of the most significant nutrients affecting the body’s functioning. It is connected to the activity of 2,500 genes!!! making it unique among all vitamins.
Its functions include:
- Supporting bone health (by regulating calcium).
- Participating in the function of the immune system, brain, muscles, prostate, skin, intestines, and other organs.
- Helping prevent serious diseases , including autoimmune disorders, cancer, and infections.
Myths About Dosages
There are many conflicting opinions about the safe dosage of vitamin D:
- Medical recommendations : The maximum safe dose is 4,000 IU/day.
- Therapeutic doses : For serious conditions, doses of up to 10,000 IU/day or more are often recommended.
Opinions about normal blood levels of vitamin D also vary:
- Minimum levels : 20-30 ng/mL.
- Optimal levels : 60-80 ng/mL, and in some cases, up to 150 ng/mL.
It’s important to note that blood levels of vitamin D do not always correlate with its presence inside cells, where it performs its primary functions.
The Two Systems of Vitamin D Action
1. Bone System :
- Regulates calcium levels and strengthens bones.
- Depends on the traditional pathway through the liver and kidneys.
2. Systemic Regulation :
- Supports immunity, skin, brain, muscles, and other organs.
- Functions independently of the bone system. This system uses vitamin D directly from food, supplements, or sunlight.
Most medical research focuses only on the bone system and low doses of vitamin D, ignoring its impact on immunity and systemic health.
Factors That Hinder Vitamin D Absorption
1. Sunlight Exposure :
- Geographic latitude : People in northern regions or during winter have lower levels of vitamin D.
- Air pollution and sunscreen : Both reduce the synthesis of vitamin D in the skin.
2. Health Conditions :
- Intestinal issues : Conditions like inflammation impair vitamin D absorption.
- Magnesium deficiency : Common in many people, this prevents the activation of vitamin D.
3. Medications:
- Statins (which lower cholesterol) and the absence of a gallbladder impair the absorption of fat-soluble vitamin D.
4. Obesity and Age :
- People with excess weight or older individuals absorb vitamin D less effectively.
The Myth of Toxicity
Cases of vitamin D toxicity (hypercalcemia) are extremely rare and usually associated with consuming hundreds of thousands of IU daily for months . However, toxicity can be avoided by taking the following cofactors:
- Vitamin K2 : Directs calcium into bones and prevents its accumulation in arteries.
- Magnesium : Reduces the risk of kidney stones.
- Zinc : Plays a role in calcium metabolism.
For prevention, it’s recommended to drink enough water to avoid calcium concentration in the blood.
Health Benefits
High doses of vitamin D have demonstrated therapeutic effects:
- Improvement in autoimmune conditions .
- Support for the immune system in fighting infections and cancer cells.
- Example : Research in Germany showed improvement in eye conditions like glaucoma in patients taking high doses of vitamin D (blood levels of 60-80 ng/mL).
Recommendations for Use
1. Maintenance Dose :
- 600-800 IU/day for bone health.
- 6,000-10,000 IU/day to support immunity and systemic functions.
2. Therapeutic Dose:
- High doses (10,000-20,000 IU/day) can be used under medical supervision for serious conditions.
3. Regularity :
- Vitamin D should be taken daily, not weekly, because its systemic effects depend on a continuous supply from food, supplements, or sunlight.
Conclusion
Vitamin D is a key element for health, especially for the immune system and protection against chronic diseases. Concerns about its toxicity are exaggerated, especially if vitamin K2 and magnesium are taken to ensure proper calcium metabolism.
To be continued…