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You are here: Allan's TIME > Health > Vitamin D

Vitamin D

To be free from influenza and many diseases

by David W. Allan

November 20, 2007

The type of Vitamin D that is so beneficial to the immunity system is activated by exposure to high-angle sun exposure, hence the higher incidence of the flu and cold in the Winter months.  Vitamin D3 is usually available in health food stores. Also, a UVB lamp can answer the deficit.

Recent findings have revealed that most Americans are deficient in vitamin D (the sunshine vitamin) with consequences more serious than most of us have thought.  Dr. John J. Cannell found that his patients did not get influenza, while all the wards around those of his patients, were "involved in fighting the influenza epidemic in our hospital."  He noted that "All of the patients on my ward had been taking 2,000 units of vitamin D every day". (See Appendix A)

Dr. T. Colin Campbell in his monumental book, The China Study, considered to be the most significant study ever performed on the relationship between diet to disease, has Appendix C documenting how Vitamin D works and what the mechanism is for helping the body ward off diseases.  It lines up perfectly with Dr. Cannell's findings regarding influenza.

The correlation of diseases with vitamin  D deficiency is, indeed, far reaching and include, besides influenza, according to Dr. Campbell, "Type 1 diabetes, multiple sclerosis, rheumatoid arthritis, osteoporosis, breast cancer, prostate cancer, and colon cancer in addition to other diseases."  Dr. Campbell further points out that a whole-food, plant based diet has great significance as well toward maintaining optimum health and toward warding off diseases.

Vitamin D is generated in the body when the sun's ultraviolet B-band (UVB) radiates the skin.  Twenty minutes of direct summer sun bathing yields about 20,000 IU of vitamin D, as Dr. Julian Whitaker points out in his October 2007 newsletter.  However, he goes on to say, "You could sunbathe on the top of the Sears Tower in Chicago in a sunny winter day and produce virtually none, thanks to the angle of the sun, which filters out the UVB."  Hence many of the above diseases have a high correlation both with high latitude countries and as well as with the seasons.

"As a result, Americans are woefully deficient in vitamin D, especially during the winter months.  A research team from Philadelphia recently tested the vitamin D blood levels of 382 healthy children and adolescents who lived in the Northeast.  They found that 68 percent of the kids had inadequate levels during the winter, as did an alarming 44 percent year-round.  Levels are even lower in older people, who produce much less vitamin D with similar sun exposure," says Dr. Whitaker.

As a general guideline, Dr. Campbell says, "Under optimal conditions, sunshine exposure alone can supply all the vitamin D that we need."  Even the elderly, who are not able to produce as much vitamin D from sunshine, have nothing to worry about if there is enough sunshine.  How much is "enough"?  "If you know how much sunshine causes a slight redness of your skin, then one-fourth of this amount, provided two to three times per week, is more than adequate to meet our vitamin D needs, and to store some in our liver and body fat."

When and if we don't get enough UVB from the sunshine, then we can get it from a lamp containing the UVB spectrum, or we can consume vitamin D in our diets.  Almost all of the vitamin D found in our diets has been artificially added.  UVB on our skin generates vitamin D3, which is stored in the fat and the liver. The body can store about a 20 day supply, and one of the best sources of vitamin D, other than the sunshine, is cod liver oil.  The vitamin D supplementation in foods is often vitamin D2, which come from plants, and has been found to not be processed by the body nearly as well as D3.  As a result, North Americans are woefully low in the critically needed vitamin D.  (See Appendix B for food sources of vitamin D, and see Appendix C "Tolerable Upper Intake Levels for vitamin D")

UVB lamps could offset the vitamin D deficiencies when the direct sun is not available.  For example, if one had same in a bathroom, which could be switched on for a proper amount of time while a person is disrobed, this could be supply the need.  Unfortunately, they can only be bought in the USA with a doctor's prescription.  Canada is way ahead of the US in this regard B recommending 1,000 IU of vitamin D per day and providing the opportunity to by lamps that have the needed UVB spectrum.  Dr. Cannell was giving 2,000 IU of vitamin D to his patients.

 

Some have concerns about vitamin D toxicity.  There is a lot of confusion in the medical community in this regard.  Appendix D addresses that issue.  For now, it seems that the best way to get your vitamin D, when you are away from the summer solstice, is to take 2,000 IU of vitamin D gel tablets.

D Sources

Capsules

While the vitamin D added to foods commercially available is usually D2, which is difficult for the body to assimilate, vitamin D3 is available in tablet or capsule form in most health food stores.

Lamps

There is one unit that one can buy in the USA for vitamin D:
http://spertisunlamps.com/vitamin_d_and_ultraviolet_light.htm but it is a tanning lamp and puts out UVA as well, which you don't want or need. I'm not sure how they get around the FDA restriction.

Appendices

Dr. John J. CannellEpidemic Influenza And Vitamin DArticle Date: 15 Sep 2006In early April of 2005, after a particularly rainy spring, an influenza epidemic (epi: upon, demic: people) exploded through the maximum-security hospital for the criminally insane where I have worked for the last ten years. It was not the pandemic (pan: all, demic: people) we all fear, just an epidemic. The world is waiting and governments are preparing for the next pandemic. A severe influenza pandemic will kill many more Americans than died in the World Trade Centers, the Iraq war, the Vietnam War, and Hurricane Katrina combined, perhaps a million people in the USA alone. Such a disaster would tear the fabric of American society. Our entire country might resemble the Superdome or Bourbon Street after Hurricane Katrina. It's only a question of when a pandemic will come, not if it will come. Influenza A pandemics come every 30 years or so, severe ones every hundred years or so. The last pandemic, the Hong Kong flu, occurred in 1968 - killing 34,000 Americans. In 1918, the Great Flu Epidemic killed more than 500,000 Americans. So many millions died in other countries, they couldn't bury the bodies. Young healthy adults, in the prime of their lives in the morning, drowning in their own inflammation by noon, grossly discolored by sunset, were dead at midnight. Their body's own broad-spectrum natural antibiotics, called antimicrobial peptides, seemed nowhere to be found. An overwhelming immune response to the influenza virus - white blood cells releasing large amounts of inflammatory agents called cytokines and chemokines into the lungs of the doomed - resulted in millions of deaths in 1918. As I am now a psychiatrist, and no longer a general practitioner, I was not directly involved in fighting the influenza epidemic in our hospital. However, our internal medicine specialists worked overtime as they diagnosed and treated a rapidly increasing number of stricken patients. Our Chief Medical Officer quarantined one ward after another as more and more patients were gripped with the chills, fever, cough, and severe body aches that typifies the clinical presentation of influenza A. Epidemic influenza kills a million people in the world every year by causing pneumonia, "the captain of the men of death." These epidemics are often explosive; the word influenza comes from Italian (Medieval Latin ?nfluentia) or influence, because of the belief that the sudden and abrupt epidemics were due to the influence of some extraterrestrial force. One seventeenth century observer described it well when he wrote, "suddenly a Distemper arose, as if sent by some blast from the stars, which laid hold on very many together: that in some towns, in the space of a week, above a thousand people fell sick together." I guess our hospital was under luckier stars as only about 12% of our patients were infected and no one died. However, as the epidemic progressed, I noticed something unusual. First, the ward below mine was infected, and then the ward on my right, left, and across the hall - but no patients on my ward became ill. My patients had intermingled with patients from infected wards before the quarantines. The nurses on my unit cross-covered on infected wards. Surely, my patients were exposed to the influenza A virus. How did my patients escape infection from what some think is the most infectious of all the respiratory viruses? My patients were no younger, no healthier, and in no obvious way different from patients on other wards. Like other wards, my patients are mostly African Americans who came from the same prisons and jails as patients on the infected wards. They were prescribed a similar assortment of powerful psychotropic medications we use throughout the hospital to reduce the symptoms of psychosis, depression, and violent mood swings and to try to prevent patients from killing themselves or attacking other patients and the nursing staff. If my patients were similar to the patients on all the adjoining wards, why didn't even one of my patients catch the flu? A short while later, a group of scientists from UCLA published a remarkable paper in the prestigious journal, Nature. The UCLA group confirmed two other recent studies, showing that a naturally occurring steroid hormone - a hormone most of us take for granted - was, in effect, a potent antibiotic. Instead of directly killing bacteria and viruses, the steroid hormone under question increases the body's production of a remarkable class of proteins, called antimicrobial peptides. The 200 known antimicrobial peptides directly and rapidly destroy the cell walls of bacteria, fungi, and viruses, including the influenza virus, and play a key role in keeping the lungs free of infection. The steroid hormone that showed these remarkable antibiotic properties was plain old vitamin D. All of the patients on my ward had been taking 2,000 units of vitamin D every day for several months or longer. Could that be the reason none of my patients caught the flu? I then contacted Professors Reinhold Vieth and Ed Giovannucci and told them of my observations. They immediately advised me to collect data from all the patients in the hospital on 2,000 units of vitamin D, not just the ones on my ward, to see if the results were statistically significant. It turns out that the observations on my ward alone were of borderline statistical significance and could have been due to chance alone. Administrators at our hospital agreed, and are still attempting to collect data from all the patients in the hospital on 2,000 or more units of vitamin D at the time of the epidemic. Four years ago, I became convinced that vitamin D was unique in the vitamin world by virtue of three facts. First, it's the only known precursor of a potent steroid hormone, calcitriol, or activated vitamin D. Most other vitamins are antioxidants or co-factors in enzyme reactions. Activated vitamin D - like all steroid hormones - damasks the genome, turning protein production on and off, as your body requires. That is, vitamin D regulates genetic expression in hundreds of tissues throughout your body. This means it has as many potential mechanisms of action as genes it damasks. Second, vitamin D does not exist in appreciable quantities in normal human diets. True, you can get several thousand units in a day if you feast on sardines for breakfast, herring for lunch and salmon for dinner. The only people who ever regularly consumed that much fish are peoples, like the Inuit, who live at the extremes of latitude. The milk Americans depend on for their vitamin D contains no naturally occurring vitamin D; instead, the U.S. government requires fortified milk to be supplemented with vitamin D, but only with what we now know to be a paltry 100 units per eight-ounce glass.The vitamin D steroid hormone system has always had its origins in the skin, not in the mouth. Until quite recently, when dermatologists and governments began warning us about the dangers of sunlight, humans made enormous quantities of vitamin D where humans have always made it, where naked skin meets the ultraviolet B radiation of sunlight. We just cannot get adequate amounts of vitamin D from our diet. If we don't expose ourselves to ultraviolet light, we must get vitamin D from dietary supplements. The third way vitamin D is different from other vitamins is the dramatic difference between natural vitamin D nutrition and the modern one. Today, most humans only make about a thousand units of vitamin D a day from sun exposure; many people, such as the elderly or African Americans, make much less than that. How much did humans normally make? A single, twenty-minute, full body exposure to summer sun will trigger the delivery of 20,000 units of vitamin D into the circulation of most people within 48 hours. Twenty thousand units, that's the single most important fact about vitamin D. Compare that to the 100 units you get from a glass of milk, or the several hundred daily units the U.S. government recommend as "Adequate Intake." It's what we call an "order of magnitude" difference.Humans evolved naked in sub-equatorial Africa, where the sun shines directly overhead much of the year and where our species must have obtained tens of thousands of units of vitamin D every day, in spite of our skin developing heavy melanin concentrations (racial pigmentation) for protecting the deeper layers of the skin. Even after humans migrated to temperate latitudes, where our skin rapidly lightened to allow for more rapid vitamin D production, humans worked outdoors. However, in the last three hundred years, we began to work indoors; in the last one hundred years, we began to travel inside cars; in the last several decades, we began to lather on sunblock and consciously avoid sunlight. All of these things lower vitamin D blood levels. The inescapable conclusion is that vitamin D levels in modern humans are not just low - they are aberrantly low. About three years ago, after studying all I could about vitamin D, I began testing my patient's vitamin D blood levels and giving them literature on vitamin D deficiency. All their blood levels were low, which is not surprising as vitamin D deficiency is practically universal among dark-skinned people who live at temperate latitudes. Furthermore, my patients come directly from prison or jail, where they get little opportunity for sun exposure. After finding out that all my patients had low levels, many profoundly low, I started educating them and offering to prescribe them 2,000 units of vitamin D a day, the U.S. government's "Upper Limit."Could vitamin D be the reason none of my patients got the flu? In the last several years, dozens of medical studies have called attention to worldwide vitamin D deficiency, especially among African Americans and the elderly, the two groups most likely to die from influenza. Cancer, heart disease, stroke, autoimmune disease, depression, chronic pain, depression, gum disease, diabetes, hypertension, and a number of other diseases have recently been associated with vitamin D deficiency. Was it possible that influenza was as well? Then I thought of three mysteries that I first learned in medical school at the University of North Carolina: (1) although the influenza virus exists in the population year-round, influenza is a wintertime illnesses; (2) children with vitamin D deficient rickets are much more likely to suffer from respiratory infections; (3) the elderly in most countries are much more likely to die in the winter than the summer (excess wintertime mortality), and most of that excess mortality, although listed as cardiac, is, in fact, due to influenza. Could vitamin D explain these three mysteries, mysteries that account for hundreds of thousands of deaths every year? Studies have found the influenza virus is present in the population year-around; why is it a wintertime illness? Even the common cold got its name because it is common in cold weather and rare in the summer. Vitamin D blood levels are at their highest in the summer but reach their lowest levels during the flu and cold season. Could such a simple explanation explain these mysteries? The British researcher, Dr. R. Edgar Hope-Simpson, was the first to document the most mysterious feature of epidemic influenza, its wintertime surfeit and summertime scarcity. He theorized that an unknown "seasonal factor" was at work, a factor that might be affecting innate human immunity. Hope-Simpson was a general practitioner who became famous in the late 1960's after he discovered the cause of shingles. British authorities bestowed every prize they had on him, not only because of the importance of his discovery, but because he made the discovery own his own, without the benefit of a university appointment, and without any formal training in epidemiology (the detective branch of medicine that methodically searches for clues about the cause of disease). After his work on shingles, Hope-Simpson spent the rest of his working life studying influenza. He concluded a "seasonal factor" was at work, something that was regularly and predictably impairing human immunity in the winter and restoring it in the summer. He discovered that communities widely separated by longitude, but which shared similar latitude, would simultaneously develop influenza. He discovered that influenza epidemics in Great Britain in the 17th and 18th century occurred simultaneously in widely separated communities, before modern transportation could possibly explain its rapid dissemination. Hope-Simpson concluded a "seasonal factor" was triggering these epidemics. Whatever it was, he was certain that the deadly "crop" of influenza that sprouts around the winter solstice was intimately involved with solar radiation. Hope-Simpson predicted that, once discovered, the "seasonal factor" would "provide the key to understanding most of the influenza problems confronting us." Hope-Simpson had no way of knowing that vitamin D has profound effects on human immunity, no way of knowing that it increases production of broad-spectrum antimicrobial peptides, peptides that quickly destroy the influenza virus. We have only recently learned how vitamin D increases production of antimicrobial peptides while simultaneously preventing the immune system from releasing too many inflammatory cells, called chemokines and cytokines, into infected lung tissue. In 1918, when medical scientists did autopsies on some of the fifty million people who died during the 1918 flu pandemic, they were amazed to find destroyed respiratory tracts; sometimes these inflammatory cytokines had triggered the complete destruction of the normal epithelial cells lining the respiratory tract. It was as if the flu victims had been attacked and killed by their own immune systems. This is the severe inflammatory reaction that vitamin D has recently been found to prevent. I subsequently did what physicians have done for centuries. I experimented, first on myself and then on my family, trying different doses of vitamin D to see if it has any effects on viral respiratory infections. After that, as the word spread, several of my medical colleagues experimented on themselves by taking three-day courses of pharmacological doses (2,000 units per kilogram per day) of vitamin D at the first sign of the flu. I also asked numerous colleagues and friends who were taking physiological doses of vitamin D (5,000 units per day in the winter and less, or none, in the summer) if they ever got colds or the flu, and, if so, how severe the infections were. I became convinced that physiological doses of vitamin D reduce the incidence of viral respiratory infections and that pharmacological doses significantly ameliorate the symptoms of some viral respiratory infections if taken early in the course of the illness. However, such observations are so personal, so likely to be biased, that they are worthless science. As I waited for the hospital to finish collecting data from all the patients taking vitamin D at the time of the outbreak - to see if it really reduced the incidence of influenza - I decided to research the literature thoroughly, finding all the clues in the world's medical literature that indicated if vitamin D played any role in preventing influenza or other viral respiratory infections. I worked on the paper for over a year, writing it with Professor Edward Giovannucci of Harvard, Professor Reinhold Vieth of the University of Toronto, Professor Michael Holick of Boston University, Professor Cedric Garland of U.C., San Diego, as well as Dr. John Umhau of the National Institute of Health, Sasha Madronich of the National Center for Atmospheric Research, and Dr. Bill Grant at the Sunlight, Nutrition and Health Research Center. After numerous revisions, we submitted our paper to the same widely respected journal where Dr. Hope-Simpson published most of his work several decades ago. Epidemiology and Infection, known as The Journal of Hygiene in Hope-Simpson's day, recently published our paper. The editor, Professor Norman Noah, knew Dr. Hope-Simpson and helped tremendously with the paper. In the paper, we detailed our theory that vitamin D is Hope-Simpson's long forgotten "seasonal stimulus." We proposed that annual fluctuations in vitamin D levels explain the seasonality of influenza. The periodic seasonal fluctuations in 25-hydroxy-vitamin D levels, which cause recurrent and predictable wintertime vitamin D deficiency, predispose human populations to influenza epidemics. We raised the possibility that influenza is a symptom of vitamin D deficiency in the same way that an unusual form of pneumonia (pneumocystis carinii) is a symptom of AIDS. That is, we theorized that George Bernard Shaw was right when he said, "the characteristic microbe of a disease might be a symptom instead of a cause." In the paper, we propose that vitamin D explains the following 14 observations:1. Why the flu predictably occurs in the months following the winter solstice, when vitamin D levels are at their lowest,2. Why it disappears in the months following the summer solstice,3. Why influenza is more common in the tropics during the rainy season,4. Why the cold and rainy weather associated with El Nino Southern Oscillation (ENSO), which drives people indoors and lowers vitamin D blood levels, is associated with influenza, 5. Why the incidence of influenza is inversely correlated with outdoor temperatures,6. Why children exposed to sunlight are less likely to get colds,7. Why cod liver oil (which contains vitamin D) reduces the incidence of viral respiratory infections, 8. Why Russian scientists found that vitamin D-producing UVB lamps reduced colds and flu in schoolchildren and factory workers,9. Why Russian scientists found that volunteers, deliberately infected with a weakened flu virus - first in the summer and then again in the winter - show significantly different clinical courses in the different seasons, 10. Why the elderly who live in countries with high vitamin D consumption, like Norway, are less likely to die in the winter,11. Why children with vitamin D deficiency and rickets suffer from frequent respiratory infections, 12. Why an observant physician (Rehman), who gave high doses of vitamin D to children who were constantly sick from colds and the flu, found the treated children were suddenly free from infection,13. Why the elderly are so much more likely to die from heart attacks in the winter rather than in the summer, 14. Why African Americans, with their low vitamin D blood levels, are more likely to die from influenza and pneumonia than Whites are.Although our paper discusses the possibility that physiological doses of vitamin D (5,000 units a day) may prevent colds and the flu, and that physicians might find pharmacological doses of vitamin D (2,000 units per kilogram of body weight per day for three days) useful in treating some of the one million people who die in the world every year from influenza, we remind readers that it is only a theory. Like all theories, our theory must withstand attempts to be disproved with dispassionately conducted and well-controlled scientific experiments. However, as vitamin D deficiency has repeatedly been associated with many of the diseases of civilization, we point out that it is not too early for physicians to aggressively diagnose and adequately treat vitamin D deficiency. We recommend that enough vitamin D be taken daily to maintain 25-hydroxy vitamin D levels at levels normally achieved through summertime sun exposure (50 ng/ml). For many persons, such as African Americans and the elderly, this will require up to 5,000 units daily in the winter and less, or none, in the summer, depending on summertime sun exposure. Acknowldegement: We wish to thank Professor Norman Noah of the London School of Hygiene and Tropical Medicine, Professor Robert Scragg of the University of Auckland and Professor Robert Heaney of Creighton University for reviewing the manuscript and making many useful suggestions. -- Dr. John Cannell, Atascadero State Hospital, 10333 El Camino Real, Atascadero, CA 93422, USA, 805 468-2061, jcannell@dmhash.state.ca.us-- Professor Reinhold Vieth, Mount Sinai Hospital, Pathology and Laboratory Medicine, Department of Medicine, Toronto, Ontario, Canada-- Dr. John Umhau, Laboratory of Clinical and Translational Studies, National Institute on Alcohol Abuse and Alcoholism, National Institutes of Health, Bethesda, MD -- Professor Michael Holick, Departments of Medicine and Physiology, Boston University School of Medicine, Boston, MA, USA-- Dr. Bill Grant, SUNARC, San Francisco, CA-- Dr. Sasha Madronich, Atmospheric Chemistry Division, National Center for Atmospheric Research, Boulder, CO, USA -- Professor Cedric Garland, Department of Family and Preventive Medicine, University of California San Diego, La Jolla, CA-- Professor Edward Giovannucci, Departments of Nutrition and Epidemiology, Harvard School of Public Health, Boston, MA http://www.vitamindcouncil.com 

 

Appendix B

The following was taken from http://en.wikipedia.org/wiki/Vitamin_D

Fortified foods represent the major dietary sources of vitamin D, as very few foods naturally contain significant amounts of vitamin D.

Natural sources of vitamin D include:[1]

_      Fish liver oils, such as cod liver oil, 1 Tbs. (15 mL) provides 1,360 IU

_      Fatty fish species, such as:

o  Catfish, 3 oz provides 425 IU

o  Salmon, cooked, 3.5 oz provides 360 IU

o  Mackerel, cooked, 3.5 oz, 345 IU

o  Sardines, canned in oil, drained, 1.75 oz, 250 IU

o  Tuna, canned in oil, 3 oz, 200 IU

o  Eel, cooked, 3.5 oz, 200 IU

_      Mushrooms provide over 2700 IU per serving (approx. 3 oz or 1/2 cup) of vitamin D2, if exposed to just 5 minutes of UV light after being harvested;[13] this is one of a few natural sources of vitamin D for vegans.

_      One whole egg, 20 IU

_      Yeast

The following was taken from: http://dietary-supplements.info.nih.gov/factsheets/vitamind.asp

What is vitamin D?


Vitamin D is a fat soluble vitamin that is found in food and can also be made in your body after exposure to ultraviolet (UV) rays from the sun. Sunshine is a significant source of vitamin D because UV rays from sunlight trigger vitamin D synthesis in the skin [1-2]. Vitamin D exists in several forms, each with a different level of activity. Calciferol is the most active form of vitamin D. Other forms are relatively inactive in the body. The liver and kidney help convert vitamin D to its active hormone form [3]. Once vitamin D is produced in the skin or consumed in food, it requires chemical conversion in the liver and kidney to form 1,25 dihydroxyvitamin D, the physiologically active form of vitamin D. Active vitamin D functions as a hormone because it sends a message to the intestines to increase the absorption of calcium and phosphorus [3]. The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus [3-4]. By promoting calcium absorption, vitamin D helps to form and maintain strong bones. Vitamin D also works in concert with a number of other vitamins, minerals, and hormones to promote bone mineralization. Without vitamin D, bones can become thin, brittle, or misshapen. Vitamin D sufficiency prevents rickets in children and osteomalacia in adults, two forms of skeletal diseases that weaken bones [5-6]. Research also suggests that vitamin D may help maintain a healthy immune system and help regulate cell growth and differentiation, the process that determines what a cell is to become [3,7,8].

What are the sources of vitamin D?

Table 1: Selected food sources of vitamin D [10-12]

Food

International Units(IU) per serving

Percent DV*

Cod liver oil, 1 Tablespoon

1,360

340

Salmon, cooked, 32 ounces

360

90

Mackerel, cooked, 32 ounces

345

90

Tuna fish, canned in oil, 3 ounces

200

50

Sardines, canned in oil, drained, 1: ounces

250

70

Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 cup

98

25

Margarine, fortified, 1 Tablespoon

60

15

Pudding, prepared from mix and made with vitamin D fortified milk, 2 cup

50

10

Ready-to-eat cereals fortified with 10% of the DV for vitamin D, : cup to 1 cup servings (servings vary according to the brand)

40

10

Egg, 1 whole (vitamin D is found in egg yolk)

20

6

Liver, beef, cooked, 32 ounces

15

4

Cheese, Swiss, 1 ounce

12

4

*DV = Daily Value: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl.

 

Appendix C

 

The following table was take from:

http://dietary-supplements.info.nih.gov/factsheets/vitamind.asp#h3

Table 3: Tolerable Upper Intake Levels for vitamin D for infants, children, and adults [4]

Age

Men(μg/day)

Women(μg/day)

Pregnancy(μg/day)

Lactation(μg/day)

0 to 12 months

25(=1,000 IU)

25(=1,000 IU)

 

 

1 to 13 years

50(=2,000 IU)

50(=2,000 IU)

 

 

14 to 18 years

50(=2,000 IU)

50(=2,000 IU)

50(=2,000 IU)

50(=2,000 IU)

19+ years

50(=2,000 IU)

50(=2,000 IU)

50(=2,000 IU)

50(=2,000 IU

 


Appendix D

The following was written by The Vitamin D Council Executive Director: John Jacob Cannell, MD

Vitamin D Toxicity Fear Unwarranted

His conclusions: fear of vitamin D toxicity is unwarranted, and such unwarranted fear, bordering on hysteria, is rampant in the medical profession.    Even Ian Monroe, the chair of the relevant IOM committee, wrote to the Journal to compliment Vieth's work and to promise his findings will be considered at the time of a future Institute of Medicine review.    That was more than two years ago.

In 1999, Vieth indirectly asked the medical community to produce any evidence 10,000 units of vitamin D a day was toxic, saying "Throughout my preparation of this review, I was amazed at the lack of evidence supporting statements about the toxicity of moderate doses of vitamin D." He added: "If there is published evidence of toxicity in adults from an intake of 250 ug (10,000 IU) per day, and that is verified by the 25(OH)D concentration, I have yet to find it."  

Like most medication, cholecalciferol is certainly toxic in excess, and, like Coumadin, is used as a rodent poison for this purpose. Animal data indicates signs of toxicity can occur with ingestion of 0.5 mg/kg (20,000 IU/kg ), while the oral LD50 (the dose it takes to kill half the animals) for cholecalciferol in dogs is about 88 mg/kg, or 3,520,000 IU/kg.   An Overview of Cholecalciferol Toxicosis. This would be equivalent to a 110‑pound adult taking 176,000,000 IU or 440,000 of the 400 unit cholecalciferol capsules. Vieth reports human toxicity probably begins to occur after chronic daily consumption of approximately 40,000 IU/day (100 of the 400 IU capsules).    Heavy sun exposure when combined with excessive supplement use is a theoretical risk for vitamin D toxicity, but if such a case has been reported, I am not aware of it. Physician ignorance about vitamin D toxicity is widespread. A case report of four patients appeared in the 1997 Annals of Internal Medicine, accompanied by and editorial warning about vitamin D toxicity.       However, careful examination of the patients reveals that both papers are a testimony to the fact that incompetence about vitamin D toxicity can reach the highest levels of academia.       See Worst Science for a full critique.

Cholecalciferol, Not Ergocalciferol, Is Safe

Although there are documented cases of pharmacological overdoses from ergocalciferol, the only documented case of pharmacological, not industrial, toxicity from cholecalciferol we could find in the literature was intoxication from over‑the‑counter supplement called Prolongevity.    On closer inspection, it seemed more like an industrial accident but is interesting because it gives us some idea of the safety of cholecalciferol. The capsules consumed contained up to 430 times the amount of cholecalciferol contained on the label (2,000 IU). The man had been taking between 156,000B2,604,000 IU of cholecalciferol a day (equivalent to between 390B6,500 of the 400 unit capsules) for two years. He recovered uneventfully after the proper diagnosis, treatment with steroids and sunscreen.

It is true that a few people may have problems with high calcium due to undiagnosed vitamin D hypersensitivity syndromes such as primary hyperparathyroidism, granulomatous disease or occult cancers but a blood calcium level, PTH, 25(OH)D, and calcitriol level should help clarify the cause of the hypersensitivity. Although D can be toxic in excess, the same can be said for water.

Therapeutic Index

As a physician, I know that psychotic patients should drink about eight glasses of water a day. However, many would hurt themselves by regularly drinking 40 glasses a day (called compulsive water intoxication). So you could say that water has a therapeutic index of five (40/8).


Heaney's recent research indicates that healthy humans utilize about 4,000 units of vitamin D a day (from all sources).    However, 40,000 units a day will hurt them (over several years).    Therefore, vitamin D has a therapeutic index of 10 (40,000/4,000), twice as safe as water. Although we are not saying it is as safe as water, we are saying vitamin D is safe when used in the doses nature uses.

Sun Supplies 10,000 Units Of Vitamin D

The single most important fact anyone needs to know about vitamin D is how much nature supplies if we behave naturally, e.g., go into the sun. Humans make at least 10,000 units of vitamin D within 30 minutes of full body exposure to the sun (minimal erythemal dose).    Vitamin D production in the skin occurs within minutes and is already maximized before your skin turns pink.

Fear of the fatal form of skin cancer, malignant melanoma, keeps many people out of the sun. The problem with the theory is that the incidence of melanoma continues to increase dramatically although many people have been completely avoiding the sun for years.    We are not saying sunburns are safe, they are not. We are saying that brief full body sun exposure (minimal erythemal doses) may slightly increase your risk of skin cancer but it is a much smarter thing to do than dying of vitamin D deficiency.

Hypersensitivity, Not Toxicity

Vitamin D hypersensitivity syndromes are often mistaken for vitamin D toxicity. The most common is primary hyperparathyroidism. Other syndromes occur when abnormal tissue subverts the kidney's normal regulation of endocrine calcitriol production. Aberrant tissues, usually granulomatous, convert 25(OH)D into calcitriol causing high blood calcium. The most common such condition is sarcoidosis, oat cell carcinoma of the lung and non‑Hodgkin's lymphoma but other illness can cause the syndrome and they can occur while the patient's 25(OH)D levels are normal or even low. For that reason, while rare, it is advisable to seek a knowledgeable physician's care when repleting your vitamin D system, especially if you are older, have sarcoidosis, cancer or other granulomatous diseases. In such high‑risk patients, periodic monitoring of 25(OH)D levels and serum calcium will alert the physician to the need to do more tests, such as calcitriol or PTH, and take further action.

However, it seems clear that restoring physiological serum levels of 25(OH)D will help many more patients that it will hurt. In fact, living in America today while worrying about vitamin D toxicity is like dying of thirst in the desert while worrying about drowning.

 

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