Vitamin D Replenishment

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;

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