Let's get back to talking about vitamins, now that my rant is over.
Block the Sun, Block Vitamin D
Then we have this from the Linus Pauling Institute :
Sunlight exposure provides most people with their entire vitamin D requirement. Children and young adults who spend a short time outside two or three times a week will generally synthesize all the vitamin D they need. The elderly have diminished capacity to synthesize vitamin D from sunlight exposure and frequently use sunscreen or protective clothing in order to prevent skin cancer and sun damage. The application of sunscreen with an SPF factor of 8 reduces production of vitamin D by 95%. In latitudes around 40 degrees north or 40 degrees south (Boston is 42 degrees north), there is insufficient UVB radiation available for vitamin D synthesis from November to early March. Ten degrees farther north or south (Edmonton, Canada) this “vitamin D winter” extends from mid October to mid March. According to Dr. Michael Holick, as little as 5-10 minutes of sun exposure on arms and legs or face and arms three times weekly between 11:00 am and 2:00 pm during the spring, summer, and fall at 42 degrees latitude should provide a light-skinned individual with adequate vitamin D and allow for storage of any excess for use during the winter with minimal risk of skin damage.My point here is sunlight is good for you--but you have to be EXPOSED to the UVB to do any good. How many of y'all out there wear sunscreen? Well I do. Simply because many of the psych meds I take make you photosensitive .
So that means I'm not being exposed to the UVB as I should be. Which in turn means I'm not making enough Vitamin D. Which then means I need a supplement. But having had WLS, I don't absorb Vitamin D very well. Sheesh, my head is spinning just from typing all that. So now what am I suppose to do?
You can get Vitamin D from the food you eat.
Y'all already know I live a low carb life so I recommend the fish, fish oils or eggs. You don't need all that fortified food---in my opinion. But there is no way to get all the Vitamin D you need just from food. Dr Davis from the HeartScan blog has this to say.
You'll note that the only naturally-occurring food sources of vitamin D are the modest quantities in fish, egg yolks, and liver. All the other vitamin D-containing foods like cereal, milk, and other dairy products have vitamin D only because humans add it.
If vitamin D is a vitamin, how are humans supposed to get sufficient quantities? I don't know anybody who can eat 3 1/2 lbs of salmon per day, nor drink 60 glasses of milk per day. But aren't vitamins supposed to come from food?There are many risk factors that contribute to Vitamin D deficiency. Having WLS is just one of them.
So how do you know when you are taking enough. Vitamin D can go both ways. It can be bad if you get too little or too much. According to research Vitamin D toxicity is extremely rare, but deficiency is very common.
Growing awareness that vitamin D insufficiency has serious health consequences beyond rickets and osteomalacia highlights the need for accurate assessment of vitamin D nutritional status. Although there is general agreement that the serum 25(OH)D level is the best indicator of vitamin D deficiency and sufficiency, the cutoff values have not been clearly defined. While laboratory reference ranges for serum 25(OH)D levels are often based on average values from populations of healthy individuals, recent research suggests that health-based cutoff values aimed at preventing secondary hyperparathyroidism and bone loss should be considerably higher. In general, serum 25(OH)D values less than 20-25 nmol/L indicate severe deficiency associated with rickets and osteomalacia. Although 50 nmol/L has been suggested as the low end of the normal range, more recent research suggests that PTH levels and calcium absorption are not optimized until serum 25(OH)D levels reach approximately 80 nmol/L . Thus, at least one vitamin D expert has argued that serum 25(OH)D values less than 80 nmol/L should be considered deficient, while another suggests that a healthy serum 25(OH)D value is between 75 nmol/L and 125 nmol/L. Data from supplementation studies indicates that vitamin D intakes of at least 800-1,000 IU/day are required by adults living in temperate latitudes to achieve serum 25(OH)D levels of at least 80 nmol/L.Vitamin D plays a major role in disease prevention. Which to me is the most important role of all. You can ward off so many things like Osteoporosis, Cancer of many types (Colorectal Cancer, Breast Cancer, Prostate Cancer), Autoimmune Diseases, and Hypertension (High Blood Pressure). It also plays a major role in the brain--which I will discuss in a future post.
I'd also like to stress that when taking a Vitamin D supplement, you must look at what kind it is. D3 (cholecalciferol) is the preferred form. Vitamin D found in multivitamins and calcium/vitamin D combinations is D2(ergocalciferol) and useless. It is also more associated with Vitamin D toxicity . But as I pointed out in the Part I of this series, Vitamin D must be taken in an oiled base formula NOT pills .
In closing, I want to again stress the importance of being proactive in your own health care. That goes for anyone. Most docs do not know or they just fail to do these essential blood levels.