More Vitamin D
Vitamin D Survey
We’re asking all readers to answer two questions in the comment section below:
1) Have you ever been tested for vitamin D, yes or no.
2) If so, can you share the test result (in ng/mL, the usual form).
Thank you very much; we’ll share the result in the next post.
Health and Quilting
The beautiful wife wishes my Word of Wisdom Living posts were shorter, perhaps 600 words. I try, but the last post on vitamin D, a critical health topic, ran 1220 words. And I didn’t even cover all the important points, like how to optimize vitamin D from sunshine. So here are a few more words about the vitamin that’s more like a hormone, and is sometimes called the immunity steroid. For more on the benefits of vitamin D, see this article by Dr. Jack Kruse, a neurosurgeon.
Before we get too passionate about vitamin D, please remember one thing: WOWL seeks a balanced view of nutrition and health; we try to stay above the fads that come and go. It helps to think of your health as a quilt comprising 52 patches, which we address with our weekly Healthy Changes. Most people act on perhaps a half-dozen or so health topic, dominated by those most recently in the news. A PhD nutritionist might be aware of a thousand, or so, an impossibility for the average person. We attempt to increase your vision and practice to cover 52—a boost that just might save the life of someone you care for.
The Seasonal Cycle
Vitamin D and omega-3 fats work together in the body. (We'll talk about omega-3 fats in two weeks.) Both are essential to brain function, for example. So it shouldn’t surprise they have harmony in Nature. The green plants of spring and early summer deliver the most omega-3 fats, just as the sun restores our vitamin D by shining brighter and longer.
The pattern of spring is reversed in the fall. The fall harvest—more brown than green—is low in omega-3 and high in omega-6, which seems to prepare us for winter. Vitamin D levels decline also—as the sun drops low in the sky and the days grow shorter, we produce less D. There's likely a good reason for these seasonal variations but until more is known, it seems wise to keep vitamin D within the optimum range.
Best Sources of Vitamin D
Studies suggest Americans have too little vitamin D and this is getting worse. Two big reasons are 1) we've been taught (by weathermen, the clowns of TV) that sunshine is bad, and 2) the modern American diet (MAD) may be making things worse. For example, the MAD is low in omega-3 fats and excessive in omega-6. There's evidence this combination inhibits the body's ability to produce vitamin D, even if you get enough sunshine. If you get plenty of sun but have low serum vitamin D, take a look at your diet.
There are other reasons for low vitamin D production: If you're older things just slow down (but you do have more time to sit in the sun). If you're overweight or obese your vitamin D supply can be trapped in permanent fat tissue and unavailable. (Fat cells are the winter storage depot for vitamin D.) A darker complexion is rich in melatonin, which protects the body from the sun, but slows down vitamin D production. And there are always the genetic differences.
What is the best way to increase your vitamin D? Dr. John A. McDougall, an advocate of disease prevention through diet and lifestyle, gives his opinion in this article. Basically, he favors 1) regular sensible sun, if possible, 2) the safe use of tanning booths in winter, and 3), as the last resort, vitamin D pills. There are also dietary sources of vitamin D that shouldn't be overlooked.
Dietary Vitamin D
As you move away from the equator, people get less vitamin D producing sunshine. But the consumption of meat increases and animal (as well as human) fat is a storehouse for vitamin D. So you get some D from animal fat (as well as the organ meats). Then there’s your internal supply: If the fat you add in the fall actually disappears in the winter, you’re releasing some vitamin D.
Cold-water fish are another source of vitamin D, in addition to omega-3 fats. Wild salmon have a lot of D, 600-1000 IU per serving; farmed salmon contain about 1/4th as much. Herring, sardines, tuna and shrimp also contain vitamin D, as well as omega-3 fats. If you’re eating fancy, oysters and caviar are a good D source. Remember the tradition about eating fish in the months with an ‘r’? Isn’t it nice that these are the months with the least sunshine?
The sun-starved folks in New England traditionally ate a lot of cod. Cod liver oil is uniquely rich in both omega-3 and vitamin D. (Cod liver oil has 1300 IU of D in just 1 tbsp.) Nature does provide.
Eggs contain vitamin D also, about 20-37 IU. Some breakfast cereals have been fortified with vitamin D (40-140 IU per serving): milk contains 100 IU of D, added by irradiation. Though these are synthetic forms of D, you can get 300 IU or so with a hearty breakfast. Mushrooms contain D and this is increased if you place them in the sun for a few hours.
This Week’s Recipe
In the 52 Breakthrough Recipes we plan to post this year, we’ve included five salads. THe Healthy Change implied a recipe with vitamin D so the beautiful wife suggested a Classic Seafood Salad recipe, which we included in this week’s menu. Here’s our recipe:
Classic Seafood Salad
Ingredients (feeds 4):
- 8-12 oz. of cooked shrimp
- 4 cups dark greens, washed
- 4 green onions, chopped
- 4 eggs, hard-boiled and quartered
- 2 medium tomatoes, cut into sections
- 1 avocado, sliced
Directions:
1) This is too easy but always a treat; it can be the only dish if accompanied with bread. We ate it this week with cheese quesadilla. Simply arrange the ingredients on a salad plate, artfully. You can add about any produce you have on hand. This salad works with almost any seafood; canned tuna is easy on the budget, but we also buy crab when the price is right.
2) Serve the dressing at the table. The beautiful wife makes a 1000 Island dressing by combining our homemade chili sauce with ketchup and mayonnaise.
Please Comment: Per the request at the top of the page, please tell if you’ve been tested for vitamin D (yes or no), and share the test result, if you don’t mind.
Friday, March 30, 2012 at 8:47PM | by Skip Hellewell | 40 Comments | Share Article | in recipe, salad, vitamin d | Email Article
Reader Comments (40)
Never. But I always feel really crummy and bummed out in the winter. Especially since living in New England. Spring is a Godsend.
I was tested a year ago and I was at 16. I was advised by my naturopath to take 1 x 50,000 units of D3!! per day for 2 weeks and then go to 1x 50,000 /week. Last time I was tested it was 76, so it's all good!!
I remember the doctor wanting to test for something unusual, but don't remember if it was for Vitamin D or for calcium. The results surprised him because my level was high (in a good way). It's been a few years ago. I do take a D3 supplement most days.
I had my D levels tested last May and it was SUPER low - 5.2 ! (My doctor said she had never seen anyone's levels that low before). I've been taking a supplement (D3) every day, and when I had them tested again last October it was up to 33.
My result was 29 - borderline. I am under 40, but at risk for osteoporosis.
No, I've never been tested. And, until I began reading your blog, never knew it was something I should consider being tested for.
I was tested for the first time at my last check-up. My numbers were low. I took some vitamin D drops and got tested again and my numbers were good. I don't know the numbers, unfortunately. I didn't write them down. I seem to work outdoors in the early mornings without sun and all winter have been exercising indoors. If I get to go to the beach, I try to put on sunscreen after 20 minutes of exposure (for me) or get under the umbrella.
I had my level checked a few years ago. Forgot the number but it was 2 points above "Severe Deficiency." It was checked because I was having muscle pains. I take supplements daily in the winter and weekly in the summer. I'm a middle aged woman with an indoor job. Hard to get enough sun.
Thanks for the info Skip. I'll look forward to the next post on Vit. D
I've never been tested for Vitamin D. And I agree with your beautiful wife that your posts are too long. :) I usually give up when it gets too technical (no offense intended). The more I read about nutrition, the more it depresses me. It's so hard to figure out how to feed my 6 children and to get them to stop eating the junk food that is offered to them several times a day. The MAD is everywhere and is hard to combat. I've always been a cook that makes things from scratch, I've always been an exerciser and a health-conscious person, but I still feel like I'm not doing enough. It's just so hard in our society of sugar, white flour, and preservatives! Sometimes I go to the grocery store and just cry because I don't know what to buy. Glad to know there are others out there trying to be healthy. I just need moral support.
Thanks for the post--I always learn a lot. I was tested in May 2011, showing 22. I've been trying to follow the guidelines you've mentioned, so I'm curious to know what my level is now.
Jamie, I've been there! I find that I just have to do the best I can. We shouldn't let food rule our lives- weather it's health food or junk food. There are times I just want to give up. You aren't alone. Keep up the hard/good work!
Hi Jamie
It's hard to go against the flow of the MAD food culture, but at the end of the day it's worth it. Your six children are fortunate that you care enough to fight the good fight. Reach your right hand up over your left shoulder, and give yourself a pat on the back. Best to you, Skip (and the beautiful wife)
I live just south of the Canadian border. I'm a male, 77 years old.
I've been tested six times in the last three years, mid Novenber and late March.
By testing I have established that in order to hold near a desired level of 50 ngr/mL I require 4,500 IU during the summer months and 6,500 IU in the winter months. I'm am sure you will see from the responses that there is a great individual difference in the dose response from one person to another. When I started testing I had been taking 2,000 IU/day and found that my 25(OH)D level was only in the mid 30's ngr/mL which is below the recommended optimum range.
Auburn, you're the champ for keeping close tabs on your vitamin D. To add to your comment, here's data from a couple about your age living near San Francisco (actually the wife is a little younger):
The husband was tested several years ago and had a low level, 14 ng/mL; he begin taking 4000 IU daily in pill form and most recent test was 54. The doctor suggested just six days of pills in a week, as the desired target is 50. So this experience is similar to Auburn's (above comment).
The wife tested at 16 ng/mL in the beginning and begin taking 2000 IU daily; she tested most recently at 29 and has another test coming up.
Anybody out there who manages a good vitamin D level using natural sunshine?
The results from my second Vitamin D test came in! I went from 16 to 43. I am quite pleased with this.
I was just tested and my results were 25. They said that I should be btwn 30-80. seems like a large gap to me! But I was told to take 2000 units daily. So I'm interested in seeing how that number improves, because 2000 seems like quite a lot.
Hi Cameron
Your number could have been worse; a common first test might be in the teens. Was there any discussion about the merits of 15 minutes of noontime sunshine, with a little skin exposed?
No, which also surprised me. It seems as though even a midwife (which is where I had it tested--midwife connected to a hospital) is more medically minded than holistically. Its probably because of the sunshine that it wasn't lower though! Reading the numbers of others I was surprised too. She only checked it because I told her I was concerned about postpartum depression. --due in 3 weeks! :)
Hi, bit late to this thread but I've just been tested and have what my doctor says is an unbelievably low score of only 6.9 ng/ml