Vitamin D The Happy Supplement And A Powerful Pro-Hormone

Why is Vitamin D the Happy Supplement?

We are meant to be happy and enjoy sunshine, as that’s where we get our vitamin D. Just 10 minutes in the sun can provide us with about 10,000 IUs of this “happy supplement.” After such exposure, you’ll often feel happier.

The Connection Between Vitamin D and Mood:

• Vitamin D and Depression: Low levels of vitamin D have been linked to depression.
  
  
• Seasonal Mood Changes: Many people experience low mood during darker months with less sunlight or when staying indoors for extended periods.
  
  

Understanding Your Vitamin D Needs

Now that you understand vitamin D’s impact on happiness, let’s explore how much you need and other risk factors associated with low vitamin D levels.

How Much Vitamin D Do We Need?

• Regular Testing: Everyone, from infants to the elderly, should have their vitamin D levels checked at least once a year, preferably twice.
  
  
• Debate on Optimal Levels: There is ongoing debate in the medical community about what constitutes “optimal” vitamin D levels. The ideal amount can vary based on individual factors such as genetics, environment, lifestyle, and health challenges.
  
  
• Potential Risks: Clinical research suggests that both very low and very high vitamin D levels can have negative consequences.
  
  

Forms of Vitamin D:

• Active Vitamin D (1-25, OH aka calcitriol): This is the form your body uses most effectively.
  
  
• Inactive/Precursor Vitamin D (25-OH calcifediol): This form can be measured in your serum and provides an indication of your overall vitamin D status.
  
  

Considerations for Vitamin D Supplementation:

• Measurement and Supplementation: Often, practitioners rely only on 25-OH levels, which might appear artificially low if the body is using it to produce more 1-25, OH, especially during inflammatory or disease states.
  
  
• Target Levels: Aim to maintain inactive vitamin D stores in the 40-60 ng/mL range. Lower levels are associated with immune deficiencies, while significantly higher levels can be immunosuppressive.
  
  
• Balancing Act: High levels might be useful short-term for autoimmune or inflammatory diseases, but eventually, levels should be adjusted to support optimal immune function.
  
  

Below are conditions that have been associated with serum vitamin D (25-OH) levels as noted in various clinical studies:

< 10 ng/mL                           Notably deficient

< 15 ng/mL                           Risk of rickets

< 20 ng/mL                          75% greater risk of colon cancer

< 30 ng/mL                          Suboptimal/Deficient

Increased calcium loss from bones, osteoporosis Poor wound healing.

Increased muscle pain Increased joint and back pain Greater risk of depression Increased diabetes risk Increased schizophrenia risk Increased migraines

Increased autoimmune disease (lupus, scleroderma, thyroiditis) Increased allergies

Increased preeclampsia risk Increased systemic inflammation Increased risk of certain viral infections

< 34 ng/mL                          Twice the risk of heart attack

< 36 ng/mL                          Increased high blood pressure

< 40 ng/mL                          Three times the risk of multiple sclerosis

40–60 ng/mL                      Likely Optimal levels, varying by individual

Support for Cancer Treatment

50 ng/mL                      50% reduction in breast cancer, decreased risk of all solid cancers 70-80 ng/mL

Slowing of cancer growth in patients with diverse types of cancer

100 ng/mL                         Increased risk of toxic symptoms (e.g. hypercalcemia),

especially if not matched with adequate Vitamin K2 and magnesium intake. Vitamin A is also required.

Natural Production of Happy Vitamin D

Your skin produces vitamin D from a precursor to cholesterol when exposed to sunlight. Here’s what affects how much vitamin D you make:

• Factors Influencing Production:
  
  
  • Age
  • Genetics
  • Amount of Skin Exposed
  • Skin Tone
    
    

Even with sunscreen, your skin can still synthesize vitamin D. On average, you can produce about 10,000 to 15,000 International Units (IUs) of vitamin D from one adequate sun exposure. However, individuals with darker skin need more sun exposure to produce enough vitamin D.

Geographical Considerations:

• Latitude Effects: Your ability to produce vitamin D from sunlight can vary based on your location. For example, in New England, you might only get sufficient sunlight for vitamin D production between May and October.
  
  
  • Useful Tool: Consider using an app like D-Minder to determine the best times for sun exposure based on your location.
    
    

Supplementation Needs:

• Seasonal Variations: People living in areas with limited sun exposure during certain months (October through April) may need supplements.
  
  
• Genetic Factors: Even those in sunny locations like Arizona and Florida might have low vitamin D levels due to genetic factors.
  
  
• Testing: Regular testing is essential to determine your specific needs.
  
  
• Receptor Sensitivity: Individual variations in Vitamin D receptor sensitivity can affect how well your body utilizes vitamin D. Monitoring symptoms and overall wellness is important.
  
  

Vitamin D Supplementation Doses

Everyone’s physiology is unique, so vitamin D needs can vary:

• Metabolism and Retention: Some people metabolize and retain vitamin D efficiently, while others may need higher doses.
  
  
• Monitoring: Check your levels after 2-3 months of supplementation to adjust dosages as needed.
  
  
• Magnesium Levels: Ensure adequate magnesium levels before starting vitamin D supplementation. Aim for RBC magnesium to be at least in the upper half of the reference range, ideally the upper third.
  
  

Additional Considerations:

• Digestive Issues: Those with impaired fat digestion and absorption may require sublingual forms or higher doses of vitamin D.
  
  
• Consult Your Practitioner: Always discuss your unique needs with your healthcare provider.
  
  

Happy Meter: Don’t forget to keep track of your vitamin D levels to maintain your happiness and overall wellness!

Typical dosages for blood level ranges frequently recommended are as follows:

• • < 10 ng/ml: Ramp up to 10,000IU D3 and take daily for 30 days then reduce to 4,000IU daily. Test in ~8 wks.

• • 10-20 ng/ml: Ramp up to 8,000IU D3 and take daily for 2 weeks then reduce to 4,000IU daily. Test in ~8 wks.

• • 20-30 ng/ml: Ramp up to 2,000IU D3 daily. Test in ~8 wks.

• • 30-40 ng/ml: 2,000IU D3 daily.
    
    

Important Notes on Vitamin D Supplementation

Ramp-Up Approach:

• Starting Dosage: Begin with 1,000-2,000 IU/day.
  
  
• Gradual Increase: Increase the dosage by another increment every 5 days or so.
  
  
• Purpose: This gradual increase allows the body and its vitamin D receptors to adjust slowly.
  
  

Avoiding Vitamin D2:

• Vitamin D2 Concerns: Avoid Vitamin D2 fortification in processed foods or as a prescription. This inactive form competes with active Vitamin D for receptor sites and can hinder its effectiveness.
  
  

Supplementing for Breastfeeding Women:

• • Dosage: Research suggests that 6,400 IU of supplemental D3 daily can meet the vitamin D needs of both mother and baby without needing separate supplementation for the baby.
    
    

• Testing: Confirm that your 25-OH levels are within a healthy range at this dosage and adjust if necessary.
  
  

Nutrient Symbiosis:

• Synergy: Vitamin D works in conjunction with other nutrients. Adequate intake of Calcium, Vitamin A, Vitamin K, and Magnesium is required.
  
  
• Bone Density: For those working on bone density, Vitamin K2 supplementation along with Vitamin D is crucial.
  
  
• Magnesium Role: Magnesium is needed for converting Vitamin D into its active form and is often deficient, especially in those with cardiovascular disease or blood sugar issues.
  
  

Testing and Safety:

• Effective Testing: If you have questions about themost effective tests for these nutrients or the most bio-available forms, feel free to ask.
  
  
• Vitamin D Toxicity: While rare, toxicity is possible. Often, signs of toxicity are due to deficiencies in interdependent nutrients rather than excess Vitamin D.
  
  
• Special Considerations: Individuals with conditions like sarcoidosis, tuberculosis, hyperparathyroidism, lymphoma, and kidney disease should only take Vitamin D under physician supervision due to the risk of elevated blood calcium levels.
  
  

Rechecking Your Vitamin D Levels:

• Rechecking Frequency: Recheck both 1,25-OH and 25-OH levels within 2-3 months after starting supplementation, based on your health condition.
  
  
• Preparation for Testing: Stop taking Vitamin D 3-4 days before the lab draw.
  
  
• Additional Tests: Your practitioner may also suggest checking other lab tests such as blood/urine calcium, RBC magnesium, and parathyroid hormone (PTH) levels, especially if there are concerns related to calcium metabolism or use.