Supplemental Info

Vitamin D

RDA: 200 IU for 18+ yo and 400IU for under 18 yo and pregnant or lactating women.

Optimal Dose: 200- 1000 IU depending on age, sun exposure, latitude, skin color, family history, and symptoms.

Vitamin D/ Cholecalciferol

Functions: Vitamin D's most important role in the body is to manage and maintain calcium levels. Vitamin D increases the absorption of calcium from food and decreases urinary calcium loss.

If blood calcium levels drop, vitamin D will pull calcium from bones causing intermittent bone-loss. With adequate calcium consumption and absorption the bones will be restored.

Vitamin D intake reduces the risk of certain cancers including breast, colon, prostate, and pancreatic cancer. Dosages for cancer prevention vary and should be determined under the guidance of a physician.

Deficiency: Vitamin D deficiency in children causes rickets, a bone malformation syndrome due to decreased calcium. In adults, vitamin D deficiency causes osteomalacia, a skeletal demineralization deformity.

Vegans and those avoiding vitamin D-fortified dairy foods, dark-skinned individuals, alcoholics, and individuals with liver and/or kidney disease have a higher risk of deficiency.Vitamin D deficiency is also more common in individuals with intestinal malabsorption, celiac disease, crohn's, hyperthryoidism, or a history of intestinal surgery.

Sources: The sun, cod liver oil, vitamin-D fortified foods, some fish (mackerel, sardines, herring, salmon, and tuna), and small amounts are found in egg yolks and butter.

Absorption: The majority of vitamin D in the body derives from skin exposure to sunlight. Then the liver converts this vitamin D (cholecalciferol) to 1, 25 dihydroxycholecalciferol, the most active from of vitamin D. Vitamin D metabolism and activity requires a healthy liver and kidney.

Vitamin D absorption decreases during winter, at higher latitudes (north), with increased pollution and cloud cover, and darker skin tone. Additionally, sunblocks greater than an SPF of 8 prevent the formation of vitamin D with varying degrees of success.

Indications: Rickets, Osteoporosis, Cancer, Diabetes, Osteomalacia, Crohn's, Cystic Fibrosis, Seasonal Affective Disorder, Celiac disease, and Depression.

Elderly individuals, those with decreased stomach acid, and those taking antacids may need elevated doses of vitamin D and calcium. Both calcium and vitamin D require adequate stomach acid for proper absorption. Oover-the-counter antacids with added calcium actually prevent the absorption of that calcium and other minerals as well.

Contraindications: Individuals with hyperparathyroidism and sarcoidosis, should not take any vitamin D without physician supervision.

Interactions: cholestyramine, Dilantin, phenobarbital, and mineral oil interfere with vitamin D metabolism and/or absorption. People who receive adequate sunlight exposure do not need as much vitamin D in their diet as do people who receive minimal sunlight exposure.

Toxicity: Intake of high doses of Vitamin D (greater than 10,000- 40,000 IU per day) over long periods of time may cause toxicity. In individuals sensitive to vitamin D, symptoms of toxicity may occur in lower dosages.

Symptoms of toxicity include: headaches, weight loss, kidney stones, weakness, nausea and vomiting, constipation, increased urination, increased thirst, irritability, blindness, diarrhea, and calcifications in soft tissues including: kidneys, lungs, and ears.