Vitamin D Chemical Structure

Vitamin D Chemical Structure

10 Healthy Foods That Are Rich in Vitamin D

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Are you getting enough sun? In many parts of the world, that might prove difficult during the winter months — and it can impact more than your sunny disposition.When exposed to sunshine, our bodies produce vitamin D, something our bodies need to maintain healthy bones and teeth; support our immune and cardiovascular systems; and stave off certain diseases, like type 1 diabetes. Some reports suggest that roughly three-quarters of American teens and adults might not be getting enough vitamin D. So, how can you turn that number around?

How Much Vitamin D Do We Need and Where Can We Find It?

The National Institutes of Health (NIH) makes recommendations for what one's daily intake of vitamin D should be based on age, gender and other factors. The recommendations, in micrograms (mcg), can be summarized as follows:

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• Infants (up to 12 months): 10 mcg daily
• Children (1 to 13 years): 15 mcg daily
• Teens (14 to 18 years): 15 mcg daily
• Adults (19 to 50 years): 15 mcg daily
• Older adults (51 to 70 years): 15 mcg daily
• Seniors (70+ years): 20 mcg daily

So, how can you supplement your vitamin D intake if all that basking in the sun isn't cutting it? Thanks to the Dietary Guidelines for Americans, we've rounded up 10 healthy foods that can help you reach those daily vitamin D goals.

Salmon

Salmon comes in quite a few different varieties — canned sockeye salmon, smoked chinook salmon, canned pink salmon, cooked sockeye salmon, cooked pink salmon and even cooked wild coho salmon — and all of them are chock-full of vitamin D. All of these options will help you hit your goals. After all, a three-ounce serving of canned sockeye salmon contains 17.9 mcg of vitamin D, while a three-ounce portion of cooked sockeye salmon contains 11.1 mcg of vitamin D.

Photo Courtesy: Justin Ong/Getty Images

Smoked Whitefish

Want to change up that salmon intake? Whitefish can help with that. While whitefish are a species of fish, the term also refers to a cluster of types of fish, all of which have a mild, slightly sweet flavor. Some of the most popular "whitefish" include pollock, bass, cod, halibut, grouper and haddock. On average, a standard three-ounce serving of smoked whitefish contains an impressive 10.8 mcg of vitamin D.

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Swordfish

If you're looking for a terrific source of vitamin D, and to break up all that whitefish and salmon, try swordfish. These creatures can grow to be a whopping 1,400 pounds — and nearly 15-feet in length. While you wouldn't want to tangle with one of these in the ocean, encountering it as a nice, grilled steak is a treat. Best of all, a three-ounce portion will provide you with 14.1 mcg of vitamin D.

Photo Courtesy: Shawn Miller/Getty Images

Tilapia

Tilapia is a cluster of fish species that aren't found in nature. That is, tilapia is a farmed fish, which makes it pretty inexpensive. This mild species is the fourth most common type of seafood eaten by Americans, in part because of its versatility. We recommend a nice herb-and-parmesan crust, but, any way you slice it (or season it), a three-ounce portion will provide you with 3.1 mcg of vitamin D.

Photo Courtesy: Mike Kemp/Getty Images

Canned Tuna

Not into canned food? Well, canned fish should probably be your exception. In fact, canned tuna, in addition to being readily available and inexpensive, can make an abundance of tasty meals, from tuna salad and melts to casseroles. Best of all, a three-ounce serving of light tuna canned in oil contains about 5.7 mcg of vitamin D.

Photo Courtesy: LauriPatterson/Getty Images

Mushrooms

The five fish options we've listed above might not have surprised you, but this one might. Many varieties of mushrooms — including portabella, cremini, morels, chanterelles, maitake, and even your basic white button mushrooms — are excellent sources of vitamin D. In fact, half a cup of grilled portabella mushrooms delivers an impressive 7.9 mcg of vitamin D.

Photo Courtesy: Robert Lowdon/Getty Images

Eggs

Eggs — and, in particular, egg yolks — are one of the easiest, cheapest and quickest ways to nab some vitamin D. However, they may not be the food of choice for folks with high cholesterol. If your diet allows, whip up two scrambled eggs and enjoy getting 5% of your recommended daily intake of vitamin D first thing in the morning.

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Milk

Milk is more than just a great source of calcium. In fact, vitamin D is among its significant nutritional benefits. When it comes to a 16-ounce serving of cow's milk, the vitamin D content varies based on the milk's composition. For example, whole milk contains 6.3 mcg of vitamin D, while 2%, 1% and skim milk all contain 5.9 mcg. Even soy and dehydrated (powdered) milk will help you reach your goals by providing 5.8 mcg and 3.4 mcg of vitamin D respectively.

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Yogurt

Milk is not the only dairy product capable of delivering some serious vitamin D benefits. Of course, the nutritional value of yogurt changes depending upon the variety. For example, Greek-style yogurt contains more protein and less sugar than other types of yogurt. Nonetheless, you can still expect anywhere from 2 to 3 mcg of vitamin D per eight-ounce serving, regardless of the variety of yogurt.

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Pork

So far, you've seen lots of fish and dairy options. You might be wondering, Where's the meat? Well, generally speaking, beef and chicken are not great sources of vitamin D. In fact, if you're a meat lover in search of some vitamin D, pork is your best bet. The nutritional value of pork varies depending upon the cut, method of preparation and more, but you're likely to find between 0.2 to 2.2 mcg of vitamin D in a standard three-ounce serving of pork.

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Resource Links:

• The U.S. Department of Health and Human Services and Department of Agriculture's Dietary Guidelines for Americans
• The National Institutes of Health (NIH)

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Vitamin D Chemical Structure

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Does Vitamin D Cause Kidney Stones

Does Vitamin D Cause Kidney Stones

Published on June 10, 2020

So far, in our vitamin D myth busting series, we have dispelled myths such as those claiming vitamin D can become toxic when stored in fat, that toxicity is a concern when taking more than the official RDA of 600 IU/day, and discussed the way vitamin D is involved in the intricate balance with other nutrients. Today's myth – that taking vitamin D causes kidney stones – is based on the interplay of vitamin D with another nutrient, calcium. However, not only has the idea has been debunked with the findings of several research studies, but the opposite seems to be true!

*Please Note: Individuals with certain conditions, such as primary hyperparathyroidism, sarcoidosis, tuberculosis, and lymphoma, may be hypersensitive to vitamin D supplementation and may need to be more cautious when supplementing, or work with a health care provider. If you feel you have negative side effects from vitamin D supplementation, please talk to your doctor. These conditions will be discussed in more detail in an upcoming post.

How do you get kidney stones?

Kidney stones are hard, crystallized deposits made of salts and minerals, such as calcium and phosphate, which form inside the kidneys. Often these stones must be passed out in the urine and can become stuck in the urinary tract which results in incredible pain. There are many known causes for these deposits, including drinking too little water and eating foods high in purines – a chemical compound that occurs naturally in your body but is also found in foods and drinks, such as beer and other yeasty beverages.

Some doctors think that because vitamin D helps the body to absorb calcium, higher intake of vitamin D can lead to kidney stones made of calcium. But there is something missing about this claim: evidence. Simply put, results from dozens of well-designed studies provide no evidence that vitamin D contributes to kidney stone formation.

Research to the Rescue

A 2013 study by a research team from Creighton University, GrassrootsHealth, and the University of California, San Diego School of Medicine looked at 2,012 adults and found no association between vitamin D levels in the range of 20 to 100 ng/ml and the incidence of kidney stones. Instead, age, weight, and gender were important factors for kidney stone formation.

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A 2016 meta-analysis (a method for combining data from multiple studies) by New Zealand researchers included 19,833 participants and again found no connection between vitamin D supplementation dose or duration and kidney stones.

The largest study to look at vitamin D and the risk of kidney stones came out of Harvard Medical School. These scientists studied a whopping 45,616 individuals over a 14 year period. What did they find? You got it – no increased risk of kidney stones with vitamin D.

Not only do high levels of vitamin D not cause kidney stones, two more recent case-controlled studies have shown that people with low levels of vitamin D are more than twice as likely to develop a kidney stone! In other words, higher vitamin D levels may protect you from a kidney stone. One was a study by Girón-Prieto et al. involving 366 patients. The other, by Ticinesi et al., found that overall, patients who developed kidney stones had lower vitamin D levels, and suggested that vitamin D deficiency be reconsidered as a potential cause. These new studies reveal that the old myth of vitamin D leading to kidney stones is unfounded.

If the fear of kidney stones is preventing you from taking vitamin D supplements, rest easy and take the supplements you may need to achieve a healthy vitamin D level.

Is it true?

Our goal with this "Vitamin D Myths" series is to provide information and resources to answer the question, "Why should I care about vitamin D?" and to help dispel the myths and misconceptions surrounding it that may be preventing you and others from accepting it as an essential component to health. We will also discuss other nutrients essential to the function of vitamin D (and vice versa) within the body that should not be ignored.

Vitamin D is necessary for multiple functions within the body and should not be ignored, but has the hype about vitamin D and its role in the body's response to COVID-19 been over-exaggerated? What concerns about vitamin D are valid, and which are not? We want to provide you with evidence based information to help you decide what vitamin D action to take, if any, for your own health.

We want to hear from you!

Is there a particular 'myth' you have heard about vitamin D? Or, something you have read or been told that makes you question whether vitamin D 'deserves' so much attention? Or whether you should be taking it and how much? Share with us by emailing jen @grassrootshealth.org what you have heard that makes you question vitamin D so that we can consider addressing it in our newsletters.

Know if you are getting enough vitamin D and other important nutrients

Vitamin D, along with magnesium, zinc, and omega-3s, are just a few nutrients vital to maintaining our health. To know if you are getting enough of these nutrients, make sure you test today!

We're in a time of great crisis that could be greatly affected by making sure you and everyone you know has a serum level of at least 40 ng/ml. Help us help you.

Do you know what your vitamin D level is? Be sure to test today to find out, and take steps to keep it within a target of 40-60 ng/ml or 100-150 nmol/L! Give your immune system the nutrients it needs to support a healthy you and protect yourself from unnecessary diseases.

GrassrootsHealth Nutrient Research Institute is preparing to do a Community RCT with the use of our myData-myAnswers nutrient health system that over 15,000 people are already using for their health. We will demonstrate how one can use the Nutrient Research Model established by Dr. Robert Heaney to establish the effect of vitamin D serum levels of at least 40 ng/ml (100 nmol/L) on risk reduction with different ethnicities in the population. Please let us know if you're interested in helping sponsor this project.

CLICK HERE for updates and new information about the project.

Through GrassrootsHealth Nutrient Research Institute, you can also test your essential elements magnesium, copper, zinc and selenium, toxins such as lead, mercury and cadmium, as well as your omega-3 levels, inflammation levels and thyroid stimulating hormone (TSH) level. Find out your levels today! Log on to the test selection page (click the link below) to get your tests and see for yourself if your levels can be improved.

Make sure you track your results before and after, about every 6 months!

Click Here to Access the Test Page

How can I track my nutrient intake and levels over time?

To help you track your supplement use and nutrient levels, GrassrootsHealth has created the Personal Health Nutrient Decision System called

For each specific supplement, you can track what days you take it, how much, and many other details.  This will help you know your true supplemental intake and what patterns of use work for you to reach and maintain optimum nutrient levels.  Check it out today!

Does Vitamin D Cause Kidney Stones

Source: https://www.grassrootshealth.net/blog/vitamin-d-kidney-stones-myth/

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Vitamin D Deficiency Treatment

Vitamin D Deficiency Treatment

Overview

Symptoms of vitamin D deficiency

What is vitamin D deficiency?

Vitamin D deficiency means that you do not have enough vitamin D in your body. Vitamin D is unique because your skin actually produces it by using sunlight. Fair-skinned individuals and those who are younger convert sunshine into vitamin D far better than those who are darker-skinned and over age 50.

Why is vitamin D so important?

Vitamin D is one of many vitamins our bodies need to stay healthy. This vitamin has many functions, including:

• Keeping bones strong: Having healthy bones protects you from various conditions, including rickets. Rickets is a disorder that causes children to have bones that are weak and soft. It is caused by a lack of vitamin D in the body. You need vitamin D so that calcium and phosphorus can be used to build bones. In adults, having soft bones is a condition called osteomalacia.
• Absorbing calcium: Vitamin D, along with calcium, helps build bones and keep bones strong and healthy. Weak bones can lead to osteoporosis, the loss of bone density, which can lead to fractures. Vitamin D, once either taken orally or from sunshine exposure is then converted to an active form of the vitamin. It is that active form that promotes optimal absorption of calcium from your diet.
• Working with parathyroid glands: The parathyroid glands work minute to minute to balance the calcium in the blood by communicating with the kidneys, gut and skeleton. When there is sufficient calcium in the diet and sufficient active Vitamin D, dietary calcium is absorbed and put to good use throughout the body. If calcium intake is insufficient, or vitamin D is low, the parathyroid glands will 'borrow' calcium from the skeleton in order to keep the blood calcium in the normal range.

What are the health effects of vitamin D deficiency?

Getting enough vitamin D may also play a role in helping to keep you healthy by protecting against the following conditions and possibly helping to treat them. These conditions can include:

• Heart disease and high blood pressure.
• Diabetes.
• Infections and immune system disorders.
• Falls in older people.
• Some types of cancer, such as colon, prostate and breast cancers.
• Multiple sclerosis.

What are the sources of vitamin D?

You can get vitamin D in a variety of ways. These can include:

• Being exposed to the sun. About 15-20 minutes three days per week is usually sufficient.
• Through the foods you eat.
• Through nutritional supplements.

What does sunlight have to do with getting enough vitamin D?

There are health benefits of sunlight. Vitamin D is produced when your skin is exposed to sunshine, or rather, the ultraviolet B (UV-B) radiation that the sun emits. The amount of vitamin D that your skin makes depends on such factors as:

• The season: This factor depends a bit on where you live. In areas such as Cleveland, OH, the UV-B light does not reach the earth for six months out of the year due to the ozone layer and the zenith of the sun.
• The time of day: The sun's rays are most powerful between 10 a.m. and 3 p.m.
• The amount of cloud cover and air pollution.
• Where you live: Cities near the equator have higher ultraviolet (UV) light levels. It is the UV-B light in sunlight that causes your skin to make vitamin D.
• The melanin content of your skin: Melanin is a brown-black pigment in the eyes, hair and skin. Melanin causes skin to tan. The darker your skin, the more sun exposure is needed in order to get sufficient vitamin D from the sun.

What does your diet have to do with getting enough vitamin D?

Vitamin D doesn't occur naturally in many foods. That's why certain foods have added vitamin D. In fact, newer food nutrition labels show the amount of vitamin D contained in a particular food item.

It may be difficult, especially for vegans or people who are lactose-intolerant, to get enough vitamin D from their diets, which is why some people may choose to take supplements. It is always important to eat a variety of healthy foods from all food groups. The vitamin content of various foods is shown in the following table.

Vitamin D content of various foods

Food	Vitamin D content in International Units (IUs) per serving
Cod liver oil, 1 tablespoon	1360
Swordfish, cooked, 3 ounces	566
Salmon (sockeye) cooked, 3 ounces	447
Tuna, canned in water, drained, 3 ounces	154
Orange juice fortified with vitamin D, 1 cup	137
Milk, vitamin-fortified, 1 cup	115-124
Yogurt, fortified with 20% of the daily value of vitamin D, 6 ounces	80
Sardines, canned in oil, drained, 2 sardines	46
Liver, beef, cooked, 3 ounces	42
Egg yolk, 1 large	41
Cereal, fortified with 10% of the daily value of vitamin D, 1 cup	40
Cheese, Swiss, 1 ounce	6

Source: Vitamin D. Health Professionals. Dietary Supplement Fact Sheet. National Institutes of Health. Office of Dietary Supplements. August 7, 2019.

It is important to check product labels, as the amount of added vitamin D varies when it is artificially added to products such as orange juice, yogurt and margarine.

How much vitamin D do you need?

In healthy people, the amount of vitamin D needed per day varies by age. The chart below shows the often-cited recommendations of the Institute of Medicine, now the Health and Medicine Division of the National Academies of Sciences, Engineering, and Medicine. It is important to know that these are general recommendations. If your doctor is checking your blood levels, he or she might recommend higher or lower doses based on your individual needs.

If you have osteoporosis, your doctor might suggest a blood test of your vitamin D levels. The amount of vitamin D supplement can be customized for each person, based on the results. For many older patients, a vitamin D supplement containing anywhere between 800 to 2000 IUs daily, which can be obtained without a prescription, can be both safe and beneficial. It is important to speak with your doctor about your individual needs.

People by age	Recommended dietary allowance (IU/day)	Upper level intake (IU/day)
Infants 0-6 months*	400	1,000
Infants 6-12 months*	400	1,500
Children 1-3 years old	600	2,500
Children 4-8 years old	600	3,000
People 9-70 years old	600	4,000
People over 70 years old	800	4,000
Females 14-50 years old, pregnant/lactating	600	4,000

*refers to adequate intake vs recommended dietary allowance of the other age groups.

Symptoms and Causes

What causes vitamin D deficiency?

Vitamin D deficiency can be caused by specific medical conditions, such as:

• Cystic fibrosis , Crohn's disease, and celiac disease : These diseases do not allow the intestines to absorb enough vitamin D through supplements.
• Weight loss surgeries. Weight loss surgeries that reduce the size of the stomach and/or bypasses part of the small intestines make it very difficult to consume sufficient quantities of certain nutrients, vitamins, and minerals. These individuals need to be carefully monitored by their doctors and need to continue to take vitamin D and other supplements throughout their lives.
• Obesity : A body mass index greater than 30 is associated with lower vitamin D levels. Fat cells keep vitamin D isolated so that it is not released. Vitamin D deficiency is more likely in obese people. Obesity often makes it necessary to take larger doses of vitamin D supplements in order to reach and maintain normal D levels.
• Kidney and liver diseases: These diseases reduce the amount of an enzyme needed to change vitamin D to a form that is used in the body. Lack of this enzyme leads to an inadequate level of active vitamin D in the body.

What other factors can lead to vitamin D deficiency?

• Age: The skin's ability to make vitamin D lessens with age.
• Mobility: People who are homebound or are rarely outside (for example, people in nursing homes and other facilities) are not able to use sun exposure as a source of vitamin D.
• Skin color: Dark-colored skin is less able to make vitamin D than fair-colored skin.
• Human breast milk: A woman's breast milk only contains a small amount of vitamin D. Often infant formulas also only include a small amount of D also. Therefore infants are at risk of not receiving enough vitamin D. This is especially true for infants who are only fed breast milk.

Can medications cause a vitamin D deficiency?

Yes. Vitamin D levels can be lowered by certain medications. These include:

• Laxatives.
• Steroids (such as prednisone).
• Cholesterol-lowering drugs (such as cholestyramine and colestipol).
• Seizure-control drugs (such as phenobarbital and phenytoin).
• A tuberculosis drug (rifampin).
• A weight-loss drug (orlistat).

Always tell your doctor about the drugs you take and any vitamin D supplements or other supplements or herbs/alternative health products that you take.

What are the signs and symptoms of vitamin D deficiency?

Severe lack of vitamin D causes rickets, which shows up in children as incorrect growth patterns, weakness in muscles, pain in bones and deformities in joints. This is very rare. However, children who are deficient in vitamin D can also have muscle weakness or sore and painful muscles.

Lack of vitamin D is not quite as obvious in adults. Signs and symptoms might include:

• Fatigue.
• Bone pain.
• Muscle weakness, muscle aches, or muscle cramps.
• Mood changes, like depression.

Diagnosis and Tests

How is a vitamin D deficiency diagnosed?

Your doctor can order a blood test to measure your levels of vitamin D. There are two types of tests that might be ordered, but the most common is the 25-hydroxyvitamin D, known as 25(OH)D for short. For the blood test, a technician will use a needle to take blood from a vein. You do not need to fast or otherwise prepare for this type of test.

What do vitamin D test results mean?

There are some differing opinions about what levels of vitamin D work the best for each person. Laboratories might use different numbers for reference. Please discuss your results with your doctor.

How often do you need to get your vitamin D levels checked?

Doctors do not usually order routine checks of vitamin D levels, but they might need to check your levels if you have certain medical conditions or risk factors for vitamin D deficiency. Sometimes vitamin D levels can be checked as a cause of symptoms such as long-lasting body aches, a history of falls or bone fractures without significant trauma.

Management and Treatment

How is vitamin D deficiency treated?

The goals of treatment and prevention are the same—to reach, and then maintain, an adequate level of vitamin D in the body. While you might consider eating more foods that contain vitamin D and getting a little bit of sunlight, you will likely be told to take vitamin D supplements.

Vitamin D comes in two forms: D2 and D3. D2, also called ergocalciferol, comes from plants. D3, also called cholecalciferol, comes from animals. You need a prescription to get D2. D3, however, is available over the counter. It is more easily absorbed than D2 and lasts longer in the body dose-for-dose. Work with your doctor to find out if you need to take a vitamin supplement and how much to take if it is needed.

Can you ever have too much vitamin D?

Yes. You can get too much vitamin D if you overdo the supplements. Interestingly, you cannot get too much vitamin D from the sun. Vitamin D toxicity is, thankfully, quite rare but can lead to hypercalcemia and together the symptoms can include:

• Nausea.
• Increased thirst and urination.
• Poor appetite.
• Constipation.
• Weakness.
• Confusion.
• Ataxia (a neurological condition that may cause slurring of words and stumbling).

Do not take higher-than-recommended doses of vitamin D without first discussing it with your doctor. However, your doctor might recommend higher doses of vitamin D if he or she is checking your blood levels and adjusting your dose accordingly. Also, be cautious about getting large doses of vitamin A along with the D in some fish oils. Vitamin A can also reach toxic levels and can cause serious problems.

Prevention

How can I help prevent vitamin D deficiency?

The goals of treating and preventing the lack of vitamin D of treatment and prevention are the same—to reach and keep an adequate level of vitamin D in the body. Your healthcare provider will let you know if you need to take or keep taking vitamin D supplements. If so, they will also let you know how much you should take. You might also want to consider:

Eating more foods that contain vitamin D: See the vitamin D food sources table included in this article. Keep in mind that foods alone usually don't meet the daily recommended levels of vitamin D.

Getting some exposure to sunshine—but not too much: Exactly how much sun exposure is needed isn't clear. 10 to 15 minutes of sun exposure two to three times a week to the face, arms, legs or back may be all that is needed to absorb a suitable amount of vitamin D. You might need more sun exposure (especially in early spring and late fall) if:

• You are older.
• You have a darker skin color.
• You live in northern climates.

The use of sunscreen, and standing behind a window, prevents vitamin D from being produced in the skin. However, you should remember that too much sunshine increases the risk of skin cancer and ages the skin. That is why taking an appropriately dosed D supplement is far safer than intentionally getting routine sun exposure.

Vitamin D Deficiency Treatment

Source: https://my.clevelandclinic.org/health/articles/15050-vitamin-d--vitamin-d-deficiency

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