Nutrition Book #2
In the post “Let The Sunshine In” we looked at the recent dustup over vitamin D. Vitamin D, more hormone than vitamin, is more crucial to health than previously appreciated. As promised, in this post we review the book, The Vitamin D Solution by scientist Michael F. Holick, PhD, MD. (Another good book is The Vitamin D Cure, by James E. Dowd, MD.)
Two key questions remain unsettled by science and Dr. Holick gives his input:
• What is the optimum blood level of vitamin D? Dr. Holick recommends staying above 30 ng/mL; the Institute of Medicine (IOM), more cautious, used 20 ng/mL in their report. This is a big deal: the IOM, using “20”, didn’t see a big vitamin D deficiency in America. If you use Holick’s “30”, there is a widespread deficiency. Others use higher targets, up to 50 ng/mL. Take your pick.
• What is the best way to get vitamin D (pills or sunshine)? Dr. Holick and Dr. Dowd put more emphasis on sunshine, but suggest complementing with pills as needed, especially in northern latitudes. Food contributes vitamin D also. The vitamin D from sunshine lasts twice as long in your blood according to Holick, and there are 5-10 other molecules also produced by the skin which science is just beginning to study.
The importance of vitamin D is shown by the diseases it can prevent or help cure, according to Dr. Holick. The cause of these diseases is not fully understood, thus not all agree with Dr. Holick. Because the broad role of vitamin D is a more recent discovery, the passage of time should fill in some of the blanks. Right now, vitamin D looks like a wonder drug; it just might be but we should be careful not to go overboard. In the meantime we all must decide how to protect our families and ourselves. Below is a partial list of diseases helped by vitamin D:
• Cancer: breast, prostate, colorectal, ovarian, and pancreatic cancer risk can be reduced up to 30-50% by maintaining your vitamin D, which helps regulate cell growth. Dr. William B. Grant, a vitamin D researcher, has projected 155,000 less internal cancers each year if people get adequate (vitamin D-producing) sunshine.
• Heart disease: you can reduce your risk of high blood pressure, heart attack or stroke by up to 50%.
• Fertility: adequate vitamin D improves fertility, reduces risk of C-section, shortens labor, and makes for a healthier baby.
• Osteoporosis: the essential role of vitamin D is well known.
• Autoimmune disease: vitamin D reduces your risk of rheumatoid arthritis, or multiple sclerosis, by up to 40%. Holick also proposes that the epidemic of fibromyalgia in some cases may actually be vitamin D deficiency.
• Depression: the active form of vitamin D stimulates production of serotonin, essential to good mood. (Is that why I enjoy the beach so much?)
• Insomnia: yes, sufficient vitamin D helps you sleep better also.
• Overweight: vitamin D is necessary for proper production of leptin, which regulates appetite so you don’t eat too much.
Finally, remember that most dermatologists caution against too much sunshine without noting that some is needed. I like the sunshine but try to avoid getting burned, or even “pink”. Holick must have a sense of humor for he told of a survey for vitamin D levels among dermatologists in Australia: 82% were vitamin D deficient! That will teach them. I saw my own dermatologist the other day and asked why I didn’t see her down at the beach last summer. She didn’t blink, said her baby was young and tries to eat the sand. She’s a great doctor.
Friday, January 28, 2011 at 3:24PM | by Skip Hellewell | 11 Comments | 1 Reference | Share Article | in book of the week, nutrition books, vitamin d | Email Article
Reader Comments (11)
I was tested for Vitamin D in October and had a level of 22ng/ml. Since then, I began taking supplements of 2,800 IUs a day. Overall, I feel much more energized, but that may be due in large part to other factors like diet, cutting out coffee, and stress reduction.
I also want to tell you that I really love your blog. I've been doing a lot of research on the optimum diet for my weight, health and well-being and it can be so hard when experts have competing recommendations ("less meat" "no soy" "healthy fats" "low fat"). I really like your blog's aesthetic and it's simple approach to a complicated topic. It's a nice reminder to take one thing at a time instead of feeling the need to tackle the entire topic and change everything overnight.
Thank you!
Avalon, I think you have it figured out. Patient, persistent, thoughtful effort is needed for such a complex topic as nutrition and health. Finding simple solutions to complex problems is the mark of genius. None of us alone may qualify as a genius, but collectively we just might. Best to you, Skip
This post came at a perfect time for me! This week, my Doctor recommended 5000 IU's/day due to a deficiency in my system. Thanks in part to your post and this book, it looks like I'll have some information to explore before starting a daily regimen.
I enjoy your blog and appreciate the time you take to present worthwhile topics. Keep up the good work!
I was hoping you would address the vitamin d issue! My kids' pediatician has been strongly recommending vit d supplementation since about 2009. He did a lot of research and believes it to be much more effective at preventing flu than the flu shot. He recommends 35 iu per pound and says that even here in sunny CA we are deficient. I've been consistent with my kids vit d for about a year now and have noticed major health benefits. They no longer get croupy/ asthmatic when they have a virus. No flu. They still catch colds, however they are much shorter in lengh and less severe than before. They are sick less often. It's amazing! As a mom, there is not much more you could hope for in a vitamin, but I am also very cautious about what I put into my kids' bodies, so I appreciate all research I can find on the topic, negative and positive. What is your opinion about 35 iu per pound daily? Thanks for your great blog:)
Holli, you're a good mom. About the dosage, I defer to your doctor. But talk to him about the benefit of getting more from sunshine, as recommended by Drs. Holick and Dowd. Perhaps he'll test their vitamin D level to see how the program is working. In the '30s there was a public health movement to ensure children got their sunshine. There were even outfits called "sundresses". Best, Skip
I am learning about the wonders of Vitamin D after a few years of trying to figure out why I was not feeling well.
I was on a prescription strength dose for 2 months and now take 2,000 units per day.
One important factor I learned is to not take Vitamin D within an hour of many medications or other Vitamins & Minerals as it can block the benefits of those (i.e. my thyroid medication)
Once I started taking Vitamin D in the evening, I could tell a big difference in many areas.
Between treating low thyroid, high cholesteral and glucose, and almost no Vitamin D, the Vitamin D seems to be the missing piece of a the puzzle I needed.
Great post and great blog!
Last winter when I was pregnant with my youngest son I felt like I was depressed- I went to see my OB-GYN and she agreed (I wasn't sad- like I thought depression should feel- I was just kinda numb. That feeling of Meh. I didn't want to do anything I used to enjoy, I wasn't sleeping well) She had my vitamin D levels tested and I was WAY deficient. Taking a supplement and spending some time in a sunny window - it was -30 outside- helped me get over my depression. I was ME again after only a few weeks- and no chemical drugs- which I didn't want, especially because I was pregnant. I was lucky that my depression was not serious.
Hi Skip,
My husband was recently given a prescribed dosage of vitamin D by his physician after his CBC showed low vitamin D levels. He has had high blood pressure for several years and even with medication and diet he was having problems getting his numbers down. After taking the vitamin D for the prescribed time period he went back for another check up with his Dr. His blood pressure had improved significantly, enough to the point where the Dr asked what he had changed. My husband's reply was simply he had added the vitamin D dosage he prescribed. The Dr seemed surprised...I'm surprised he's surprised!
Love the blog...can't wait to see all your postings!
Thanks,
Sush
Sush, thanks for sharing your husband's experience with lowered hypertension linked to vitamin D supplementation. When an effective medicine exists (like the drugs for hypertension) doctors often reach for the prescription pad rather than investigate lifestyle issues. It's easy to write the prescription but very hard to get people to make lifestyle changes. Frankly, doctors aren't paid enough for the office visit to justify the time and effort it would take to coach lifestyle issues. In addition, because there's no big money in coaching lifestyle, the studies to support this don't get funded.
There is a seasonal link with hypertension (lower in summer, higher in winter) that has been known since at least the '80s but no one was testing for serum vitamin D. Later studies have shown a strong link between serum vitamin D and hypertension, especially in men. This doesn't mean that one causes the other, just that they happen at the same time.
The role of vitamin D supplementation in treating hypertension has not been studied adequately, perhaps because there's no patented drug to sell. (Vitamin D is free from the sunshine, and the supplements can't be patented so sell for a relatively low price. No money equals no studies.)
So there is no guidance or established protocol for doctors regarding vitamin D for treating hypertension. Until this is done, your husband constitutes a study of one person. Best to you.
I am in love. I love this website. It is everything I have been looking for and never found. I can't wait to read more.
I must read this book! Last week my husband was diagnosed with CIS, which is the beginning stages of Multiple Sclerosis (which he doesn't have, and hopefully will never have). Turns out, he is Vitamin D deficient. I'm not sure if the Vitamin D deficiency caused CIS, or whether it's the other way around. Either way, I have plenty of reading I want to do on the subject because (obviously) I don't know a whole ton. Seeing as BYU is just getting out for the summer, I'll actually have time to read things that I want to!