Do We Really Need More Vitamin D Supplements?

It has been recently reported that pediatricians are doubling the daily recommendations for vitamin D for all ages. This would make the daily requirements as 400 units for children and adults up to age 50, 800 units for adults aged 51 to 70, and 1200 units for those aged 71 and older.

Though evidence is not yet conclusive, the increased recommendations are based on research suggesting vitamin D's important role in disease prevention, including reduced risks in cancer, diabetes, and heart disease. It has also been suggested that these increased recommendations have also been influenced by the continuance of the disease rickets.

Rickets, though commonly associated with a deficit of vitamin D, is a disease that is caused by malnourishment. When an individual is severely malnourished, the body will pull calcium and other minerals from the bones in attempt to balance blood levels, thus causing the bones to soften.

But the occurance of these problems don't necessarily mean our recommended intake is too low, and a lack of vitamin D isn't the only thing that will cause these things to happen. Our modern diets consist of many causes of these health problems...

Phosphoric acid, found in sodas and other carbonated beverages, will cause the body to pull valuable minerals (such as calcium and magnesium) from your bones to neutralize the acid and maintain the body's natural balance. These minerals are then excreted in the urine. Phosphoric acid also causes the body to reduce the amount of hydrochloric acid used in digestion which results in poor absorption of nutrients. When this is repeated over time, it results in a weakened bone structure, as well as other health problems. The low digestive acid can also cause a build up of harmful bacteria and parasites that lead a chain reaction resulting in the formation of cancer-causing agents.

Magnesium is often overlooked for it's crucial role in calcium absorption. If magnesium does not accompany vitamin D with the calcium intake, then the calcium is not properly absorbed into the system. Good sources of magnesium include whole grains, nuts, seafood, and legumes. Unfortunately, the modern western diet is deficient in most of these, especially whole grains. Dairy is commonly pushed on us for the calcium needed in our diets, but when one consumes large amounts of dairy yet not enough of whole grains or other sources of magnesium, an inbalance is then created leaving excess calcium in the tissues and an overall magnesium deficiency. Magnesium deficiency can result not only in poor calcium absorption (leading to weakened bones), but also heart disease.

A diet high in simple carbohydrates (white bread, white rice, etc) and sugar impairs the kidney's ability to reabsorb calcium and magnesium (as well as other important minerals) which causes them to be excreted through urine. Again, this causes minerals to be leeched from the bones to help maintain mineral blood levels. This type of diet is also widely responsible for the development of diabetes. The high blood levels of insulin produced by simple carbohydrates and sugar also create an environment favorable to existing and new formation of cancer.

Curiously enough, aluminum exposure also increases bone deterioration as well as reduces the formation of new bone. Aluminum is leeched into our food from the containers we store and cook our food in. Aluminum is also found in excessive amounts in many vaccines.

Changing our diets would be the better suggestion to reduce cancer, diabetes, heart disease, and rickets than risking over-supplementing...

Ironically, too much vitamin D can also lead to heart disease... excessive vitamin D can cause the body to absorb too much calcium, which can lead to high blood calcium that can leave deposits in soft tissues such as the heart and lungs, reducing their ability to function. It is very rare to "overdose" on vitamin D purely from diet and sun exposure.

Those considered "high risk" for vitamin D deficiency include individuals with darker skin, people who do not get regular exposure to sun (like those living in colder climates), breastfed babies who (or their mothers) fall into a "high risk" category. This can be compensated through diet, and a lactating mother can increase her baby's vitamin D through her own diet.

Fish (including tuna) and shellfish are the best food sources of vitamin D, as well as fortified dairy products, egg yolks, and liver. Sunlight is a good source of vitamin D, as well, with exposure only needed a few times a week... the body stores vitamin D for future use. The risk of skin cancer is minimal given the small amount of sunlight needed. For those who live in climates that experience harsh winters, "sunlight" bulbs can be a useful (and less costly) alternative to supplements.

Supplements are not monitered or held accountable for their content. The contents are not always in sync with the label's claims. Changing your diet to a healthy, balanced diet that includes complementing nutrients is the best way to ensure adequate daily intake of any nutrient.