How much vitamin D do I need?

How much vitamin D you need varies with age, body weight, percent of body fat, latitude, skin coloration, season of the year, use of sun block, individual variation in sun exposure, and – probably – how ill you are.

As a general rule, old people need more than young people, big people need more that little people, fat people need more than skinny people, dark-skinned people need more than fair skinned people, northern people need more than southern people, winter people need more than summer people, sun block lovers need more than sun block haters, sun-phobes need more than sun worshipers, and ill people may need more than well people.

What I and many of my colleagues around the country are finding is that even people spending what we thought was adequate amount of time in the sun, are still showing up with low blood vitamin D levels. I am not sure why at this stage but there is an easy and cheap solution…vitamin D supplementation.

How much vitamin D should I supplement with?

Most important is that you take vitamin D3, (cholecalciferol) the active form of vitamin D. Do not take vitamin D2 as it is not as biologically active nor as effective, and nor as safe as vitamin D3. And taking the right amount is crucial, most doctors tend to under dose. The current recommendations from the Food and Nutrition Board of the U.S. Institute of Medicine: from 200 to 600 IU/day depending on one’s age, are way too low. These values were originally chosen because they were found to prevent osteomalacia (bone softening) and rickets

Here are some guidelines:

If your blood level is above 45ng/ml and for maintenance, I recommend 2,000-4,000 IU daily depending on age, weight, season, how much time is spent outdoors, where one lives, skin color and obviously blood levels

In other words if you are older, larger, living in the northern latitudes during the winter, are not getting sun and have dark skin, I recommend the higher maintenance dose.

If your blood level is 30-45 ng/ml, I recommend you correct it with 5,000 IU of vitamin D3 a day for 3 months under a doctor’s supervision and then recheck your blood levels.

If your blood level is less than 30 ng/ml, I recommend you correct it with 10,000 IU of vitamin D3 a day under a doctor’s supervision and then recheck your blood levels after 3 months. It takes a good 6 months usually to optimize your vitamin D levels if you’re deficient. Once this occurs, you can lower the dose to the maintenance dose of 2,000 – 4,000 IU a day.

What are the symptoms of vitamin D deficiency?

There is no clear pattern of symptoms. In fact many people remain asymptomatic despite low levels. But here are some of the more common symptoms:

-Fatigue
-General muscle pain and weakness
-Muscle cramps
-Joint pain
-Chronic pain
-Weight gain
-High blood pressure
-Restless sleep
-Poor concentration
-Headaches
-Bladder problems
-Constipation or diarrhea

What about vitamin D toxicity?

It is impossible to generate too much vitamin D in your body from sunlight exposure: your body will self-regulate and only generate what it needs. Although very rare, it is possible to overdose and become toxic with supplementation as vitamin D is a fat soluble vitamin and therefore stored in the body for longer periods of time. Therefore if you are taking 5,000 IU or more daily, you should have your blood levels monitored approximately every 3 months.

What blood test should I have to check my vitamin D levels?

The only blood test that can diagnose vitamin D deficiency is a 25-hydroxy-vitamin D (25 OH vitamin D). Unfortunately, some doctors are still ordering the wrong test, 1,25-dihydroxy-vitamin D. In fact a common cause of high 1,25-dihydroxy-vitamin D is a low 25(OH)D or vitamin D deficiency. So when doctors see the 1,25-dihydroxy-vitamin D is normal or high and tell their patients that they are OK, they are often vitamin D deficient.

Your doctor should do this test for you. Unfortunately even some of the labs, in particular Qwest, have had problems with correct results, usually giving erroneously high results.

If you don’t want to go through your doctor, the ZRT lab does a blood spot test that you can order without going through a doctor.
What is the ideal blood level of 25 hydroxy vitamin D?

The current ranges for “normal” are 20 to 55 ng/ml. These are much too low! They may be fine if you want to prevent rickets or osteomalacia, but not for optimal health. The ideal range for optimal health is 50-80 ng/ml.

How often should I have a 25 hydroxy vitamin D blood test?

At least once a year especially at the beginning of winter. If you are supplementing, I suggest you monitor your vitamin D levels approximately every 3months until you are in the optimal range. If you are taking high doses (10,000 IU a day) your doctor must also check your calcium, phosphorous, and parathyroid hormone levels every 3 months

My doctor prescribed Drisdol, 50,000 IU per week. What is it?

Drisdol is a prescription of 50,000 IU tablets of vitamin D2 or ergocalciferol. Ergocalciferol is not vitamin D but it is similar. D2 is not normally found in humans and most studies show it does not raise 25(OH)D levels as well as (cholecalciferol or vit D3) does. If you are vitamin D deficient, the best thing to do, is to take vitamin D3.

Can I take cod liver oil to get my vitamin D?

Although Cod liver oil contains a fair amount of vitamin D, it also contains high amounts of vitamin A. Vitamin A antagonizes the action of vitamin D and can be toxic at high levels.

Why is there an epidemic of vitamin D deficiency?

It is estimated that anywhere from 30 to 100% of Americans, depending upon their age and community living environments, are deficient in Vitamin D. More than half of all American children are vitamin deficient. Supposedly almost 3/4 of pregnant women are vitamin D deficient, predisposing their unborn children to all sorts of problems. Worldwide, it is estimated that the epidemic of vitamin D deficiency affects one billion people. In my practice over 80% of patients whose vitamin D levels I check are deficient. No one is exactly sure why this is happening apart from the fact that we spend too much time indoors and when we go out into the sun, we lather sunscreen on ourselves. I think it must be more than that. But whatever the reason, the reality is we have a major epidemic on our hands.

What about the use of tanning beds to get my vitamin D?

I tend not to recommend them because we don’t really know if they are safe. Because the light sources vary with different tanning beds, it makes them unpredictable and possibly unsafe. In addition, most commercial tanning beds emit an unknown amount of EMF and because one is so close to the actual bed, it may be an unnecessary high dose. Theoretically both these problems could be overcome, but in reality they usually are not.

For more information on vitamin D, go to http://www.vitamindcouncil.org/

Check out Part 1 of Dr. Frank Lipman’s blog…

Hardly a day goes by without some groundbreaking news about Vitamin D. Originally known for it’s crucial role in maintaining calcium levels for bone health, it is rapidly becoming apparent that we have vastly underestimated Vitamin D’s significant importance for our overall health and wellbeing. In short, judging by what I see in my practice and speaking with colleagues around the country, it’s looking very much like we’re facing an epidemic of Vitamin D deficiency, with potential grave consequences. This Vitamin D FAQ will help to get you up to speed on this important topic.

What diseases are associated with Vitamin D deficiency?

-Vitamin D deficiency has been shown to play a role in almost every major disease, including:
-Osteoporosis and Osteopenia
-17 varieties of Cancer (including breast, prostate and colon)
-Heart disease
-High blood pressure
-Obesity
-Metabolic Syndrome and Diabetes
-Autoimmune diseases
-Multiple sclerosis
-Rheumatoid arthritis
-Osteoarthritis
-Bursitis
-Gout
-Infertility and PMS
-Parkinson’s Disease
-Depression and Seasonal Affective Disorder
-Alzheimer’s Disease
-Chronic fatigue syndrome
-Fibromyalgia
-Chronic Pain
-Periodontal disease
-Psoriasis

What is vitamin D?

Although it’s called a vitamin, vitamin D is really a hormone not a vitamin. Vitamins cannot be produced by your body, we get them from dietary sources, whereas hormones like vitamin D are made in your body. It’s your body’s only source of calcitrol (activated vitamin D), the most potent steroid hormone in the body.

What does vitamin D do?

Like all steroid hormones, vitamin D is involved in making hundreds of enzymes and proteins, which are crucial for preserving health and preventing disease. It has the ability to interact and affect more than 2,000 genes in the body. It enhances muscle strength and builds bone. It has anti-inflammatory effects and bolsters the immune system. It helps the action of insulin and has anti-cancer activity. This is why vitamin D deficiency has been linked with so many of the diseases of modern society. Because of its vast array of benefits, maintaining optimal levels of D is essential for your health.

Where do I get vitamin D from?

The only 2 reliable sources of vitamin D are the sun and supplements. Sunlight exposure is the only reliable way for your body to generate vitamin D. Vitamin D is produced by your skin in response to exposure to ultraviolet radiation from the sun. In fact, this is such an efficient system that most of us make approx. 20,000 units of vitamin D after only 20 minutes of summer sun without suntan lotion (or clothes!) That’s 100 times more than the government recommends per day! There must be a good reason why we make so much in so little time.

You do not generate vitamin D when sitting behind a glass window, whether in your car or at home because these UV rays cannot penetrate glass to generate vitamin D in your skin. Also sunscreens, even weak ones, almost completely block your body’s ability to generate vitamin D.

The other reliable source is vitamin D3 supplements (not vitamin D2)

Only about 10% of your vitamin D comes from diet, so it is nearly impossible to get adequate amounts of vitamin D from your food.

What are the food sources of vitamin D?

1. Fish liver oils, such as cod liver oil. Fatty wild fish like mackerel, salmon, halibut, tuna, sardines and herring
2. Fortified milk, orange juice and cereal
3. Dried Shitake mushrooms
4. Egg yolks

But to get adequate amounts of vitamin D from food, you would have to eat at least 5 servings of salmon a day or drink 20 cups of fortified milk.

My Doctor told me to avoid the sun, what do you think?

There is an old Italian saying “Where the sun does not go the doctor does.”

For about the last 25 years, doctors (dermatologists in particular) have demonized sun exposure and repeatedly told us it is bad for you and causes cancer. But is that true? In the last few years, numerous studies have shown that modest exposure to sunlight may actually be good for you, helping the body produce the vitamin D it needs to keep bones healthy and protect against cancer, including skin cancer. Though repeated sunburns–in children and very fair-skinned people–have been linked to melanoma, there is no credible scientific evidence that moderate sun exposure causes it. Since it’s almost impossible to get adequate amounts of vitamin D from food alone (including fortified milk and fatty wild fish), the sun is your best source. I’m not suggesting you go bake in the sun with your suntan oil or go to tanning salons. But getting some sun without getting sunburned makes healthy sense.

We evolved in the sun; we were made to get some sun, not to live our lives indoors and slather on sunscreen every time we go outside. If the sun is shining where you are today, get out and enjoy it, talk about a free natural treatment! All you need is a little common sense when heading outdoors, do it gradually and always avoid sunburn.

Special Note: Remember to take antioxidants when you sit in the sun, as these can help prevent skin cells from sun damage.

How much sunshine do I need?

All living things need sun, the key is balance. Too much sun exposure can cause melanoma and skin aging, while too little creates an inadequate production of vitamin D. The amount needed depends on the season, time of day, where you live, skin pigmentation and other factors. As a general rule, if you are not vitamin D deficient, about 20 minutes a day in the spring, summer and fall on your face and arms or legs without sunscreen is adequate. It doesn’t matter which part of the body you expose to the sun. Many people want to protect their face, so just don’t put sunscreen on the other exposed parts for those 20 minutes.

If you live north of 37 degrees latitude (approximately a line drawn horizontally connecting Norfolk, Virginia to San Francisco, California) sunlight is not sufficient to create Vitamin D in your skin in the winter months, even if you are sitting in the sun in a bathing suit on a warm January day! The further you live from the equator, the longer exposure you need to the sun in order to generate vitamin D.

Part 2 of Dr. Frank Lipman’s blog will be posted tomorrow!

Originally posted at HuffingtonPost.com.

I am crazy about composting. Each time I toss veggie scraps into the little ceramic compost crock on my kitchen counter, I am thrilled that every little morsel is going to good use.

We need good topsoil – the planet is desperately in need of it, which is why in countries like Sweden, composting is mandatory. It’s amazing to realize that topsoil is the earth’s skin and we are entirely dependent on it for our food supply. Over the past fifty years, much of the healthy soil that we used to have, due to intensive/conventional farming, has been rendered devoid of all the nutrients it needs to give us beautiful and healthy food. This is why so many of us now have to take a plethora of supplements. The crazy amount of veggies that you virtuously devour, are likely devoid of many of the minerals and vitamins that their ancestors possessed.

The best way that we can create the highest quality topsoil imaginable is to compost. All those scraps decompose into odorless brown gold. If you have a garden, you’ll be able to grow veggies bursting with goodness, and if you don’t have a yard, you’ll find someone who’ll take your compost in a jiffy.

So which compost bin is the best? I get asked this question weekly and I have honestly tried almost every model on the market. There are pro’s and con’s with all of them, however the Ecomposter is my current favorite and hard to beat for all it’s incredible attributes. It’s a bizarre looking globe on legs, which looks like something from outer space (in a cool way.) First and foremost nothing can get into it – so no more nasty furry surprises for those of us who have a few pesky friends running around our neighborhoods. Little finger like tubes direct oxygen right into the deepest recesses of the actual compost, which considerably speeds up the process. You’ll get good, rich compost in just 4-6 weeks. When you’re ready to get the compost out, you just roll the big green ball to the area of your yard where you want the compost, unscrew the lid and empty it out. It’s made of recycled plastic and is just fun to spin around every time you walk past it.

My husband and our stray cat Zoom were extremely cynical at first. My husband had had his fill of strange bins, “digesters” and worm towers appearing weekly in our yard, and Zoom was very partial to my old big black bin because of the hole in the back that had become the backdoor for a extended family of rats. After a few weeks, my husband was delighted with the new “space ship”, as nothing can get into it. Zoom, however, has abandoned his perch above the old bin. He has to content himself with chasing the sassy squirrels.

Now that I’m juicing daily (totally inspired by Kris,) I can empty the dregs, along with the paper filter, straight into the compost bin and know that this time next year, all that shredded carrot and beat mush, will be fertilizing my heirloom tomatoes – heaven!

Happy Composting,

Sophie Uliano

Spirulina ballerina,

People always ask me what kind of supplements I take. To be honest, it changes. But here are a list of what I call “The Foundationals” – basic, everyday, everyone products that can boost your health. To tailor a plan specific to you, it would be a good idea to see a holistic doctor or naturopath. Check out our resource guide for ideas.

Green Powders
As much as possible I try to get my vitamins, minerals, enzymes, oxygen and phytonutrients from my food. I juice daily, make smoothies, and eat a mostly-raw, organic, vegan lifestyle. BUT, our soil sucks and even organic produce ain’t what it used to be. Enter the powders! Great for travel too.
Brands:
Healthforce Nutritionals Vitamineral Green – I love this green powder. It is one of the most nutrient dense and comprehensive superfood products loaded with tons of greens, spirulina, chlorella grasses and probiotics! One stop shopping. When I can’t get it I also use Vibrant Health Field of Greens

Multi-vitamin
If your diet isn’t what you’d like it to be, you may want to consider a multi.
Brands:
Vita Synergy for women (they make a mens version too)
Mega Food for women (they make a mens version too)

Enzymes
Without enzymes, life could not exist. They are needed for every biochemical reaction in the body. As we age, our bodies’ natural production of enzymes decreases. Supplementation with enzymes along with proper diet and exercise will help to maintain normal enzyme levels, balancing your body’s own repair mechanisms.
Brands:
Theramedix DGX
Enzymetica Digest Gold
Vitalzym
Hippocrates Enzymes (digestive AND systemic) – I take the systemic enzymes in between meals. They help with repair while the digestive enzymes help break down food.

Probiotics
It is said that up to 80% of our immune system is located in the digestive system. When good bacteria are destroyed by stress, poor diet and antibiotics, birth control pills, drugs etc – probiotics help the digestive system by replenishing the good bacteria and balancing out the bad.
Brands:
Dr. Ohirra’s is my hands down FAVORITE!
Theramedix PBC

B12
For all you vegs and vegans out there, B12 is an important supplement to add to your diet. We need it and it’s hard to get unless you eat dead tush. B12 plays a key role in the body. It is required for energy production, red blood cell formation and proper nervous system development. B12 has also been shown to improve memory and promote heart health. Lack of sufficient amounts of vitamin B12 can lead to anemia. Research has shown that vitamin B12 levels decline as we age. This may be due to bad food choices, reduced intake of B12 or poor absorption.
Brands:
MegaFood
Nu Chapter
Innate
Hallelujah Acres

Vitamin C
Vitamin C is a powerful antioxidant. It neutralizes free radicals, and helps boost our immune system. High doses of IV Vitamin C can have therapeutic benefits in the treatment of cancer.
Brands:
Pure Radiance C

Vitamin D3
The sunshine vitamin is naturally produced in the skin with adequate sunlight exposure. Who gets that? Not me! Vitamin D3 plays an important role in bone health and calcium utilization. It’s also REALLY important for your immune system. This vitamin has been associated with preventing cancer and reducing heart problems.
Brands:
Innate
MegaFood
* both come from veg sources

MSM
Known as the beauty mineral, MSM helps to create thick hair, clear/soft skin and strong nails. It also helps the tissue become more permeable allowing nutrients to absorb and pass through while toxins move out.
Brands:
Rich’s

What’s in my water?
Aloe & cell food! Aloe helps to soothe the colon and assist with bowel movements. Cell food give ya more oxygen. Cancer HATES oxygen.
Brands:
Cell Food
Pure Aloe Force

What’s in my smoothie?
Protein powder!
Brands:
Vega
Sun Warrior
Nutiva
*I also add E-3 live and green powder
*Spirulina is a terrific source of protein. I use Spirulina Manna also by Healthforce.
*Maca is AMAZING for the adrenals and SEX DRIVE. He he he… Navitas makes a yummy powder.
*Cacao WAKES me up and makes me HAPPY! Check out Organic Nectars or Navitas.

Problems with your pooper?
Try Natural Calm and use aloe. Healthforce Nutritionals also makes a great bowel cleanser and so does Hippocrates. Check them out and let it out! Don’t forget to give enemas and colonics a whirl. Get curious and look into coffee enemas or wheat grass implants.

Supplements that are me (Kris) specific – you may not need to use these…

Hydrochloric Acid
Brands:
Pure Encapsulations
Quantum
*Both are vegan
Check out my blog on The Heidelberg Test for more information. Also, here’s a great article on hydrochloric acid

I am currently taking coQ10 & arteminsin.

You may also want to add more chlorella to the mix. Great for detoxing heavy metals and radiation. The green powders include chlorella – but not enough for therapeutic purposes (in my humble opinion).

What’s in your cabinet?? Do share!

Peace & pills,
Kris

Hiya Emerald Queen,

Today is day 8 and FINALLY I feel great!    Hubba Hubby and I had the most chillaxin’ weekend.  We hiked with our friend Julia.  Lady Julia has diamonds on the inside.  She’s a supplement expert, yogi and genuine rainbow warrior.  You’re gonna love her!  Julia will be sharing her vast knowledge with ya in a few weeks.  You seekers have lots of questions about supplements.  Good lord – do I hear ya.  It’s hard to know what’s best.  Not for long!

Speaking of supplements, in a few hours I’ll be getting the test to determine the hydrochloric acid levels in my stomach.  For some time now food just doesn’t sit well.  Burps and other air packets bug me.  My energy is low and stuff isn’t digesting.

Dot connecting time!  The procedure is called The Heidelberg Test.  My naturopath will drop a pH tester capsule down my gullet, check my levels and then yank it out.  I’m so excited!  For, real, no sarcasm.  My glorious inners are down right cool.  Getting to know them better is a joy.  How else can you change what doesn’t work?

When it’s over, I head back to the clinic (not Tree of Life) for my vitamin C IV and a colonic.  Besides the endless needles, the tick-tock-snail-passing time is tough.  4-6 hours per day gets a bit trying.  But hey, I’m on a mission so SUCK IT UP… or sneak in your laptop.

Not sure if I mentioned some of this stuff already (you can always hear it twice), but I have a few more tips for fasting.  Beside the 1/2 tsp of sea salt 2-3 times per day in water to keep your electrolytes in balance, ENZYMES are crutial.  Without them you’ll feel like garbage.  The juice makes a gas super disco.  I take 2 with every juice.  I also take probiotics twice a day – morning and night.

The Enzymes I like are made by Theramedix.  You can also explore Digest Gold from Enzymedica, or the HHI HiZymes (from the Hippocrates Health Institute)

Dr. Ohhira’s Probiotics 12 Plus – is a great probiotic!  So is the Udo’s brand and Garden of Life.  In that order.

While on the fast I’m also taking chlorella, spirulina, and Marine Phyoplankton.

To move the bowels look into Natural Calm, Colon Max or even a Cal/Mag citrate supplement.  You may not need any help but if you do, it’s out there, for a limited time.  Aloe too!  AND colonics!  For those of you suffering from constipation on a regular basis my advice is pretty simple.  Cut dairy, wheat, gluten and start practicing proper food combining!

Just like life, variety is the spice that makes us sing.  So switch your recipes up to avoid mind-bending boredom!  I’ve been adding tomato and basil at night with my sea salt.  Yum.  I imagine sipping gaspacho in the mediterranean while wearing a tube top.

That’s it for now.  If you’re up to it, join me this Wednesday for the Goddess Group.

Hope you have the best day ever!

Peace and pH,

Kris

PS. Tomorrow you’ll hear some wisdom from one of our Blog Posse gals Natalia Rose…  Can’t wait!