Vitamin D Replenishment
There are only two ways to receive vitamin D in the amounts necessary for proper health: Ultraviolet B (UVB) exposure and vitamin D supplementation. Diet should not be considered a satisfactory source of vitamin D. The few foods which do contain vitamin D, contain too little to be of any noticeable benefit.
1. Ultraviolet B (UVB) Exposure – Sun exposure should be your method of choice for getting vitamin D.
The human body was designed to receive vitamin D by producing it in response to sunlight exposure – specifically, the UVB band of the Sun’s ultraviolet spectrum. Since this is the way Nature intended, it should be considered the method of choice. Studies show large quantities of vitamin D3, are synthesized in the skin in response to full-body summer sun exposure – about 10,000 international units (IU). Because this happens within minutes, overexposure is not necessary. In fact, one will have made all the vitamin D they are going to make for the day in about one-half the time it takes for their skin to turn pink.
2. Vitamin D Supplementation –
This is the best part, since it’s very easy to fix vitamin D3 deficiency. There are a couple of different approaches that have been shown to work very well. One way is to just supplement with 5,000 IU of vitamin D3 every day and it’s likely your levels will be at least in the normal range within about three months, but remember, high normal is better than mid normal. Expect it to take another couple of months to reach high normal.
Another approach, is to supplement twice per week with about 30,000 to 100,000 IU of D3. Based on the research and clinical evidence, this method seems to accelerate the increase in blood levels of 25(OH) D3 (the marker that should be tested for).
Optimum Vitamin D Levels
- The ideal test to evaluate Vitamin D status is the level of serum circulating 25-hydroxyvitaminD [25(OH)D];
- Vitamin D deficiency is defined as a 25(OH)D below 50 nmol/L;
- Vitamin D insufficiency is defined as a 25(OH)D of 51–74 nmol/L;
- Vitamin D sufficiency is defined as a 25(OH)D of 75–250 nmol/L;
- Vitamin D toxicity begins at 25(OH)D levels >375 to 500 nmol/L;
Personal Training Bondi Junction
- Holick M.F., Chen T.C., Lu Z., Sauter E. Vitamin D and skin physiology: a D-lightful story. J Bone Miner Res. 2007 Dec; 22 (Suppl 2): V28-33.
- Holick M.F. Environmental factors that influence the cutaneous production of vitamin D. Am J Clin Nutr. 1995 Mar; 61 (3 Suppl): 638S-645S.
- Webb A.R., Kline L., Holick M.F. Influence of season and latitude on the cutaneous synthesis of vitamin D3: exposure to winter sunlight in Boston and Edmonton will not promote vitamin D3 synthesis in human skin. J Clin Endo Met. 1988; 67 (2): 373-378.
- Ladizesky M., Lu Z., Oliveri B., San Roman N., Diaz S., Holick M.F., Mautalen C. Solar ultraviolet B radiation and photoproduction of vitamin D3 in central and southern areas of Argentina. J Bone Miner Res. 1995 Apr; 10 (4): 545-9.
- Pettifor J.M., Moodley G.P., Hough F.S., Koch H., Chen T., Lu Z., Holick M.F. The effect of season and latitude on in vitro vitamin D formation by sunlight in South Africa. S Afr Med J. 1996; 86 (10): 1270-1270.
- Signorello LB, Williams SM, Zheng W, Smith JR, Long J, Cai Q, Hargreaves MK, Hollis BW, Blot WJ Blood vitamin d levels in relation to genetic estimation of African ancestry. Cancer Epidemiol Biomarkers Prev. 2010 Sep; 19 (9): 2325-31.
- Terushkin V., Bender A., Psaty E.L., Engelsen O., Wang S.Q., Halpern A.C.Estimated equivalency of vitamin D production from natural sun exposure versus oral vitamin D supplementation across seasons at two US latitudes.J Am Acad Dermatol. 2010 June; 62 (6): 929.e1-9.
- Edvardsen K, Brustad M, Engelsen O, Aksnes L The solar UV radiation level needed for cutaneous production of vitamin D3 in the face. A study conducted among subjects living at a high latitude (68 degrees N).Photochemical and Photobiological Sciences. 2007 Jan; 6 (1): 57-62.
- Tangpricha V., Turner A., Spina C., Decastro S., Chen T.C., Holick M.F.Tanning is associated with optimal vitamin D status (serum 25-hydroxyvitamin D concentration) and higher bone mineral density. Am J Clin Nutr. 2004 Dec; 80 (6): 1645-9.
- Koutkia P., Lu Z., Chen T.C., Holick M.F. Treatment of vitamin D deficiency due to Crohn’s disease with tanning bed ultraviolet B radiation.Gastroenterology. 2001 Dec; 121 (6): 1485-8.