Vitamin D Breakdown

The release of the Institute of Medicine’s (IOM) new Calcium and Vitamin D recommendations has many people curious about how much THEY need to take and what is the truth about Vitamin D.

Here are some quick facts on Vitamin D:
1.    It’s isn’t really a vitamin. It’s actually a secosteroid hormone.
2.    It’s presence allows our body to efficiently absorb Calcium, Phosphorous, and Magnesium
3.    It activates DNA transcription, aids in bone growth and development, and can be metabolized by             macrophages to defend our body against microbes.
4.    This hormone comes in 4 varieties.  The main 2  are: D2-from food, D3-from the sunshine
5.    Food Sources:
Fatty fish species, such as:
Catfish, 85 g (3 oz) provides 425 IU (5 IU/g)
Salmon, cooked, 100 g (3.5 oz) provides 360 IU (3.6 IU/g)
Mackerel, cooked, 100 g (3.5 oz), 345 IU (3.45 IU/g)
Sardines, canned in oil, drained, 50 g (1.75 oz), 250 IU (5 IU/g)
Tuna, canned in oil, 100 g (3.5 oz), 235 IU (2.35 IU/g)
Eel, cooked, 100 g (3.5 oz), 200 IU (2.00 IU/g)
A whole egg provides 20 IU (0.33 IU/g if egg weighs 60 g)
Beef liver, cooked, 100 g (3.5 oz), provides 15 IU (0.15 IU/g)
Fish liver oils, such as cod liver oil, 1 Tbs. (15 ml) provides 1360 IU (90.6 IU/ml)
Mushrooms are the only vegan source of vitamin D (besides UV light or sunlight exposure).[29][30] 100g provides: (regular) 14 IU (0.14 IU/g), (exposed to UV) 500 IU (5 IU/g)[31]

Vitamin D Fun Facts:
1.    It is found in nearly every cell of our body
2.    Our body takes D2 and D3 and converts it to 1,25-dihydroxycholecalciferol in our liver and kidney before it will use it for anything.
3.    If we have enough of the active form of Vitamin D in our blood, then our body will not convert the D2 and D3.
4.    You can’t overdose on Vitamin D from the sun, this is only possible by ingesting too much via supplements
5.    Living in the Pacific Northwest = not enough sunshine due to our latitude and longitude, so the only way to get enough Vitamin D is through supplements
6.    Toxicity (greater than 10,000 IU/day on a consistent basis over time) can lead to kidney stones, high calcium levels in the blood, bone loss and calcification of organs
7.    High Doses are used in rodenticide baits

Supplement Recommendations for You:
If you live in the Pacific Northwest, get your Vitamin D tested. If within normal limits, take 1000-2000 IU/day. If you live just about anywhere else in the US, take 600-1000 IU/day.

Zen Recipe Corner:
ASPARAGUS WITH WARM TARRAGON-PECAN VINAIGRETTE
Click Here to see this delicious recipe!