Vitamin D Importance

Classic role:

• Calcium, Potassium, and bone

  
  

Non-classic role:

• immune function

• Apoptosis

• Inflammation

• Neurogenesis

• Cell proliferation *

• Cell differentiation *

• Genetic stability *

• associated with cancer, autoimmune diseases, and neurodegenerative diseases

Deficient is < 20 nanograms per deciliter

Globally 42 to 97 percent (depends on region) of people are actually deficient.

Insufficient is < 30 ng/dl

How do we get it?

• Sunlight (depends on latitude, pigmentation, clothing, age, insulin resistance)

• Diet (few dietary sources) and it has to be absorbed- cod liver oil is a good source

• Supplements are the only reasonable way to get enough and we also need digestive enzymes. D supplement must be taken with fat. Should take with biggest meal and it needs Vitamin D Binding Protein (VDBP)

Cells have Vitamin D receptors.

Low Vitamin D is associated with many bad diseases and mental disorders.

Cofactors:

1. Healthy food

2. Exercise

3. Adequate D intake

4. Magnesium

5. Omega 3 fatty acids

6. Zinc

7. Boron

8. Vitamin K2 (best if taken at the same time as D)

How much?

• If over 60: at least 600 IU

• Is 2000 IU OK? Usually

• 5000 is OK for many people (some people need more)

• Needs to be tested/measured - blood work

• Always work with your doctor

Optimum level from blood test

• <20 nanograms per deciliter is deficient

• <30 ng/dl is insufficient

• 50 ng/dl to 80 ng/dl is optimal

• Toxicity is over 150 ng/dl and it is hard to get there