Buying Guide & Tips
The benefits of Vitamin D are best when you get it from the sun. There are a few foods out there that also provide this vitamin, like Salmon (or any fatty fish), eggs, and fortified foods such as milk, cereal and orange juice.
You should know however, that these “fortified” foods usually contain Vitamin D2 which is not ideal. Vitamin D2 is the form of Vitamin D that plants use and is inferior to Vitamin D3, which is what animals, including humans, use.
Look for a good supplement that provides Vitamin D3 from natural sources if you can’t get it from the sun.
Also remember that Vitamin D3 is a fat soluble vitamin which means it needs healthy fats in order to be absorbed. If you are on a low fat diet (which is not recommended anyway), do not take Vitamin D3 supplements because your body won’t absorb it.
My Own Experience…
I haven’t had any of the conditions on this page that Vitamin D treats, so other than as a preventative (I take Vitamin D3 supplements), I haven’t really noticed anything that I can report to you.
If you have anything you’d like to share with us regarding your experience of Vitamin D benefits, let us know by clicking here.
All of the remedies listed below have the same dosage instructions. To fully experience the benefits of Vitamin D, simply make sure that your supplementation is from a natural source and not synthesized in a lab.
The best Vitamin D is when it’s made by your skin through exposure to sunlight’s UVB rays. To get enough of this important vitamin, here are some simple guidelines:
- For Adults: 1,000 to 2,000 IU per day. The recommended 10 to 30 minutes of sunlight on bare arms and legs 3 times per week will only give you about the equivalent of 400 IU per day. The amount of time depends on things like skin color (the darker your natural skin color, the more time you need to spend in the sun), latitude, time of day, and season of the year. Do not wear sunscreen during those minutes.Even an SPF as low as 8 can seriously lower your skin’s ability to make Vitamin D. Since your time in the sun will only give you a fraction of what you need, (unless you are in the sun a lot) food sources or quality supplementation will be necessary.
- For Children ages 0 to 18: It used to be said that children only need about half of the Vitamin D that adults do. However, recent studies have shown that this is not the case, so the conditions that apply to adults also apply to children.
A note about Vitamin D and Vitamin A combination: If you are taking a multi-vitamin that contains Vitamin A, please be sure that it is Vitamin A in the form of Beta Carotene, not in the form of retinol.
The benefits of Vitamin D can be completely negated if too much retinol is taken. If your Vitamin A is in the form of Beta Carotene, then your body will automatically make just enough retinol in response to the amount of Vitamin D in your blood and discard the rest of the Beta Carotene.
Conditions This Remedy Treats:
(Clicking on the name of underlined conditions below will take you to the page that discusses the causes and other remedies for that particular condition.)
Blood Pressure (High)
For those who have High Blood Pressure, it is possible that a simple Vitamin D therapy can restore balance as it has been shown that Vitamin D can lower blood pressure in those who have an insufficient amount in their blood. Ask your health practitioner for a blood test to see if your levels of Vitamin D are too low.
Studies have shown that without the benefits of Vitamin D, certain cancers are formed. There have also been studies that show that Vitamin D will actually kill certain cancer cells as well, like breast, colon and prostate cancers in mice.
Studies have shown that one of the many benefits of Vitamin D is that it lowers overall cholesterol levels.
If you’re depressed, it’s possible that you’re not getting enough sunlight. Studies have shown that depression can be caused by a deficiency of Vitamin D in the body and the best way to increase it is to go out in the sun for regulated periods of time. Do not wear sunscreen.
Increasing Vitamin D levels in the blood (if they were low to begin with) has been shown to restore insulin sensitivity.
The benefits of vitamin D for Heart Disease are shown in studies that have found that part of the plaque in arteries can be caused by “free calcium” in the blood.
Vitamin D is what regulates calcium in the body by attaching itself to the calcium molecules and “telling” it where to go. (This is technically done through Vitamin D’s regulation of vitamin-d-binding proteins and calcium-binding proteins.)
If you have an insufficient amount of Vitamin D, then calcium molecules can run free in your blood and settle on your arterial walls. This can contribute to calcification of the arterial walls as well as calcification of the kidneys, joints, and maybe even the brain.
The benefits of Vitamin D are essential for your body’s absorption and use of calcium.
Keeping the levels of Vitamin D in your blood at an optimum level will assist your body in continuing to build your bones and keep them strong.
If you already have Osteoporosis, talk to your health practitioner about Vitamin D and Calcium therapy to make your bones stronger again.
Taking calcium alone will not help you if you have an insufficient amount of Vitamin D in your system on a consistent basis.
Vitamin D is made by the skin when exposed to UVB rays from the sun. There are 2 types of Vitamin D, D2 and D3. D2 is made when the sun touches the skin of plants. The plant then uses the vitamin just as it is for its needs. Vitamin D3 is made when the sun touches animal skin.
Although Vitamin D2 is usable by humans, it is considered quite inferior because it is only one third as potent as D3 and has a much shorter duration of action in humans (meaning one large dose would last a much shorter time in the body).
So, if you decide to start taking Vitamin D at “recommended” doses, you would need to take at least three to five times the amount of D2 to equal the amount of D3 being recommended.
To get the full benefits of Vitamin D, it must be turned into usable components in the body by the liver and kidneys (25-hydroxyvitamin D [25(OH)D], also known as calcidiol and 1,25-dihydroxyvitamin D [1,25(OH)2D], also known as calcitriol).
Possible Side Effects:
At normal doses, there are no side effects to Vitamin D intake unless your levels of Magnesium are too low. Vitamin D uses Magnesium in the body to become active and too little Magnesium can cause some muscle pain and cramping.
To get the full benefits of Vitamin D, simply make sure you are getting at least 300 to 400 mg of Magnesium per day through food or supplementation.
You can get too much Vitamin D, but this can only happen if you’re using Vitamin D supplements.
If you experience a combination of some of the following symptoms, talk to your doctor to have your blood tested for Vitamin D levels.
Vitamin D Overdose Symptoms:
- Excessive thirst
- Metallic taste in your mouth
- Poor appetite
- Weight loss without any other dietary or activity changes
- Bone pain
- Unusual tiredness
- Sore eyes
- Itchy skin
- A frequent need to urinate
- Muscle problems like pain or twitching
If you have hyperparathyroidism, you should not supplement with Vitamin D without talking to your health practitioner first, because you may be more susceptible to Vitamin D toxicity than others.
- Calcium Channel Blockers: These are used to treat high blood pressure, chest pain and irregular heart beat. Vitamin D can interfere with the effectiveness of these kinds of medications.
- Thiazide Diurectics: If you are on Vitamin D and Calcium therapy while using this type of medication, your blood Calcium levels could rise too high, so be sure to tell your health practitioner if you are looking to combine these two treatments.
Did You Know…?
- There are sources that I’ve read that say tanning beds are just as good as the Sun for getting your Vitamin D. They are not(!) and here’s why. Most tanning beds these days use around 95% UVA rays because UVB rays cause sunburn. (And who wants to pay for a sunburn, right?) However, it is only UVB rays that trigger your skin to make Vitamin D.Ask your tanning shop which kind of tanning beds they use so that you will know whether this is actually a good source of Vitamin D for you.
- Vitamin D is actually considered a steroid hormone and is fat soluble. Its activated form in the body is called calcitriol which is used to repair damage to any cell in your body.
- Nearly all types of cells in your body have receptors that respond to Vitamin D.