It is critical to your health and longevity to supplement with a full range of vitamins, minerals, and antioxidants each day, and included in that, it is highly recommended that you supplement with 1,000 IU of vitamin D per day or more. There is an epidemic vitamin D deficiency in the United States, as well as in many other countries. The evidence is clear that that we should be supplementing our diets with at least 1000 IU of vitamin D or more.
Obviously, 1000 IU of vitamin D is well above the US RDA of 400 IU/day. The U.S. government has long recommended this amount; however, it is blatantly clear that the government recommendations are considerably out-of-date!
Vit D Supplement
The bottom line: if you ignore this information your health could be in jeopardy.
Recent research has shown a strong association between low blood levels of vitamin D (which most people are found to have, ...even among those who supplement with the government recommendation of 400 IU/day) and increased cardiovascular disease risk factors, such as high blood pressure, diabetes, and high triglycerides. (Arch of Intern Med. 2007, Jun 11;167(11):1159)
What is fascinating, and is critical for you to know is that there are well over 89 medical studies showing that high vitamin D blood levels (which can only be obtained through supplementation with more than 400 IU/day ...more in the order of 1,000 IU/day) reduce nearly all cancers; including cancers of the colon, rectum, breast, and prostate (some as much as 50%). See the following medical references: Lancet 1989, Nov 18:2(8673):1176; Am J Clin Nutr 1991 Jul; 54(1 Suppl)193S; J Steroid Biochem Mol Biol 2007 Mar;103(3-5):708; J Steroid Biochem Mol Biol 2005 Oct;97(1-2)P179; Cancer Res 2005 JKun 15;65(12):5470; Am J Public Health 2006 Feb;96(2):252; Ann R Coll Surg Engl 1995 Mar;77(2):85.
In fact, the studies are so numerous and convincing that it is now medically undeniable that the higher one's vitamin D blood levels (by supplementing with at least 1,000 IU/day or more) the less the risk of acquiring cancer of the breast, prostate, colon, esophagus, pancreas, ovary, rectum, bladder, kidney, lung, and uterus, as well as non-Hodgkin's lymphoma and multiple myeloma! Please refer to the following medical references: Anticancer Res 2006 Jul;26(4A):2573; Cancer Res 2006 Jul 15:66(14);7361; Carcinogenesis 2006 Mar;27(3):551; Arch intern Med 2007 May 28;167(10)1050; Cancer Causes and Control 2000 Oct;11(9):847; Lancet 2001 Aug 25;358(9282):641; Cancer 2003 Mar 1:97(5):1217; J Urol 2001 Jan:165(1)253 (and about 85 other medical studies).
One recent ground-breaking double blind placebo-controlled study involving vitamin D supplementation was published this year (2008) in the American Journal of Clinical Nutrition (Am J Clin Nutr 2007 Jun;85(6):1586). In this study involving 1,180 postmenopausal women, studying the effects of administering 1,000 IU of vitamin D (with calcium) or a placebo, the researchers found that after ONLY 4 years of taking 1,000 IU of vitamin D the risk of contracting any cancer ...again, that was ANY CANCER, was reduced by 60% compared to the placebo group. This was astounding news, ...and it got even better, as we shall see.
The researchers then excluded the cancers that were diagnosed during the first year of this study, because that excluded cancers that were present before the study began (since cancers are slow to grow and eventually be diagnosed). With this, a more thorough and detailed statistical examination of the data revealed that 1,000 IU of vitamin D (plus calcium) reduced the risk of ALL CANCERS, not by just 60% as was previously shown, but by a whopping 77% compared to the placebo group!
What does this mean? If we as a society were to supplement our diets with 1,000 IU of vitamin D each day (with calcium, ....let alone other full spectrum pharmaceutical grade antioxidants, minerals, and omega-3 fatty acids), as many as three-quarters (or more) of all cancers could be prevented in just four years! The impact of this double blind, placebo-controlled study is so profound that it is clear that EVERYONE should be taking 1,000 IU of vitamin D (or more) every day! (And, that the government recommendations of 400 IU/day are now out-dated, just as the RDA of vitamin C, that of 60 mg, is out-dated, ...unless your goal is simply to prevent scurvy.)
Even children can benefit from greater levels of vitamin D. See: New Engl J Med 2007 Jul 19:357(3):266; Am J Clin Nutr 2007 Jul;86(1):150
Furthermore, vitamin D has been shown to suppress inflammation by reducing cytokines (inflammatory modulating molecules). Thus, taking at least 1,000 of vitamin D or more per day helps protect against inflammatory conditions such as rheumatoid arthritis, chronic muscle pain (fibromyalgia), congestive heart failure, diabetes, stroke, and multiple sclerosis. References: South Med J 2005 Oct;98(10):1024; ClinTer 2005 May;156(3):115; Mayo Clinic Proc 2003 Dec;78(12):1463; Diabetes Care 2005 Dec;28(12):2926; Am J Clin Nutr 2006 Apr;83(4):754.
In addition, while practicing medicine and treating patients with arthritis, fibromyaglia, and various autoimmune diseases, I discovered the effectiveness of supplementing with other safe and powerful antioxidants. For example, grape seed extract and turmeric extract (curcurmin) provide anti-inflammatory properties (COX 2 inhibition), have been extremely beneficial in my patients suffereing with chronic inflammatory diseases. Although this article is about the significance of vitamin D, I would like to make it clear that use of supplements (vitamins, minerals, antioxidants, and essential fatty acids) in proper balance and ratios provided the greatest results to my patients.
Okay, .....what about the safety of "that much" vitamin D? Vitamin D is a fat soluble vitamin, and some have expressed concern about getting "too much." How much is too much?
Frankly, most people (including doctors) are often not aware of recent ground breaking research over the past decade, let alone the double blind, placebo-controlled study published this year that put to rest what levels of vitamin D supplementation are safe. I'm not knocking doctors, because I am one, but since we as a profession have not been trained in "nutritional medicine," most doctors are not aware about the numerous studies suggesting that hundres of thousands of lives that could be spared just in the U.S. alone if every American took 1,000 IU of vitamin D per day; and I would add, in addition to a complete spectrum of balanced supplements.
So, let's address the safety concern about taking higher levels of vitamin D. Is it possible to get take too much vitamin D? The answer is YES! But, how much is too much?
Vitamin D status can be assessed by a blood test. Be careful about the lab's reference ranges, because sometimes they will compare you to the "normal population," which is DEFICIENT ... you don't want to be "normal" (which is the same as being deficient in vitamin D). Optimal levels of vitamin D3 (25-hdroxyvitamin D) should be at least in the range of 30 - 50 ng/ml, ....and possibly pushing it to 75 - 125 nmol/L.
A study was performed to see how much oral vitamin D was required to increase one's vitamin D blood levels. It was found that taking 1,000 IU of vitamin D orally only increased the average person's blood levels of vitamin D by 11.5 ng/ml. To clarify, 1000 IU of vitamin D increased blood leves (on average)by 11.5 ng/ml, ...it did not establish vitamin D at 11.5 ng/ml. The bottom line is this: A daily oral intake between 1,000 IU of vitamin D per day, and even 4000 IU per day depending upon your baseline vitamin D blood levels, appears to be ideal.
Vitamin D toxicity does not occur until blood levels reach 150 ng/ml or more; which would generally require an oral dose of 50,000 IU per day! Therefore, doses up to 10,000 IU of vitamin D per day would appear to be safe, let alone half that much (5,000 IU per day). Reference: N Eng J Med 2007 Jul 19;357(3)266.
To drive this concept home: In order to achieve an optimal serum blood level of vitamin D of approximately 60 ng/ml, a 154 pound (70 kg) person with a baseline vitamin D level of 20 ng/ml would need to take 5,000 of vitamin D per day. Knowing that 5000 IU per day of vitamin D is considered not only safe, but ideal, no one should ever be concerned with the safety of taking a mere 1,000 IU to 1,200 IU of vitamin D! In fact, one should be concerned if they are not supplementing with a full range of supplements, including at least 1000 IU of vitamin D.
Here are some interesting discoveries summarized by the authors of a review study in the July 19, 2007 edition of the New England Journal of Medicine in which they calculated the rates of various diseases affected by vitamin D status. (Reference: N Eng J Med 2007 Jul 19;357(3)266).
They found:
A 78% reduction in Type I diabetes in children taking 2,000 IU/day of vitamin D in their FIRST YEAR of life.
A 200% increase in Type I diabetes in vitamin D-deficient children.
A 33% reduction in Type II diabetes in those taking 800 IU/day plus calcium.
A 72% reduction in number of falls in elderly people taking high-dose vitamin D (well over 1,000 IU/day).
A 30-50% more cancers in vitamin D-deficient people, i.e., those taking 400 IU/day or less.
In summary, according to the medical research it is clear that you everyone should take at least 1000 IU per day of Vitamin D3, let alone high quality, broad spectrum supplements, in order to reduce the risk of heart disease and cancers.
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Dec 09, 2011 06:46:33
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