Antioxidants - Fighters against free radical damage
GSE
How to obtain vitamin D
How much VITAMIN D do we need?
Conventional
(woefully deficient ) RDAs :
• 400 IU for infants, children and adolescents
• 200 IU for adults up to age 50
• 400 IU for adults aged 51 to 70
• 600 IU for seniors over 70
Since the RDA for
VITAMIN D was set in 1997 at 400-600 IU
(International units), there have been more than 3000 studies finding that this
level is barely sufficient to even
prevent rickets does nothing to protect from
cancer, heart disease and infections. VITAMIN D amounts, realize that under ideal
conditions it is frequently possible to generate ~ 20,000 IU of
VITAMIN D by exposing your skin to the sun.
VITAMIN D
requirements are Highly Individual - VITAMIN D status is dependent on
numerous factors, such as your skin color, your location, and how much sunshine
you're exposed to on a regular basis. The ONLY way to be sure, is to get your
blood level tested.
Recommended Daily
VITAMIN D Intake for Optimal
Health - Based on the most recent research, the current
recommendation is
35 IU's of VITAMIN D per pound of body
weight .
E.g. For a 40# child, the recommended average dose would be 1,400 IU /day, and
for a 170# adult, the dose would be nearly 6,000 IU's.
An estimate is that the body uses a daily average of 3-5,000 IU of
VITAMIN D3
Barger-Lux MJ, Heaney RP, Dowell S, Chen TC, Holick MF:
Vitamin D
and its major metabolites: serum levels after graded oral dosing in healthy men.
Osteoporos Int 1998,
8: 222-230.
PubMedAbstract
.
R. Vieth concluded from his 1999 studies,
that a daily VITAMIN D intake of 10,000 is
safe, having observed no adverse effects in adults (assuming no
hypersensitivity). Dr. John Cannell of the
VITAMIN D Council and Robert Heany of Creighton University (author of the
article "The VITAMIN D Requirement in Health
and Disease") suggest that if we are not obtaining
VITAMIN D3 from sun-exposure, then we need to consume ~4000 IU daily
VITAMIN D3 ,
to maintain a
CALCIDIOL blood level of ~ 50 ng/ml
-For Maximum Blood Sugar Regulation -
CALCIDIOL
blood levels as high as 46 ng/mL appear to maximize the body's
ability to regulate blood sugar.
Heaney Robert P.
The Vitamin D requirement in health and
disease,
Journal of Steroid Biochemistry & Molecular Biology
(2005) xxx-xxx
-For Maximum Calcium
Absorption - Blood levels of CALCIDIOL must be
maintained at no less than ~30 ng/mL, which in the absence of
UV-B light, would require ~2600 IU per day
of dietary VITAMIN D .(However, fracture risk continues to fall with higher levels of
CALCIDIOL because people actually fall less
often, suggesting a neuromuscular benefit VITAMIN D levels).
Heaney Robert P.
The Vitamin D requirement in health and
disease,
Journal of Steroid Biochemistry & Molecular Biology
(2005) xxx-xxx
-~ 10% or more people need
significantly more than 5,000 units -Dr.
Mercola observes that some people require > 30,000 IU of
VITAMIN D a day to reach therapeutic levels
of 25 (OH) D in their blood
Your body stores
VITAMIN D
for a few weeks /months - if you get enough sun exposure during the summer months, you may
have enough for the winter too, but most people in the U.S.would
benefit from supplemental VITAMIN D during
winter.
