Since my last blog post, Vitamin D Supplementation-Part 1, our entire family got our Vitamin D levels checked and we have since begun supplementation. We went through our regular family doctor and she wrote an order for the lab work, but you can order your own vitamin D test kit at any of these links: Dr. Mercola, The Vitamin D Council, Amazon, and The Life Extension Foundation.
Reference ranges vary by lab, but on the average, "normal" appears to be anything between 20 and 100 ng/ml. However according to my favorite neurologist, Dr. David Perlumutter, 79-80 ng/ml should be the goal, especially if you have any health issues. I will be thrilled if we can get everyone in our family anywhere close to 70 ng/ml during the winter!!
LEVELS
So here is where we started:
Scott-34.2 (sporadic supplementation at time of testing)
Danna-48.2 (sporadic supplementation with 5000IU at time of testing)
Gracie-43.8 (supplemented with 5,000IU daily 60 days prior to testing)
Gemma-27.8 (no supplementation at time of testing)
Luke-35.6 (sporadic supplementation with 1000IU at time of testing)
Marshal-50.9 (regular supplementation with 1000IU at time of testing)
Nyla-42.5 (regular supplementation with 1000IU at time of testing)
DOSAGES
After reviewing several different sources, for the children, I've decided to follow the The Vitamin D Council's dosage recommendations based on body weight. For Scott and I, I'm going with Dr. Perlmutter's recommendation to aggressively raise levels.
Scott-10,000IU daily
Danna-10,000IU daily
Gracie (13yrs, 118lbs)-5000IU daily
Gemma (11yrs, 90lbs)-4000IU daily
Luke (9yrs, 62lbs)- 3000IU daily
Marshall (almost 6yrs, 41.5lbs)- 2000IU daily
Nyla (3.5yrs, 38lbs)-2000IU daily
In about 2 months we'll test again and adjust our dosages accordingly. Vitamin D3 is a fat-soluble vitamin which builds up in fatty tissue over time, so once desired levels are reached, we will reduce our intake to a maintenance dose. The trick will be determining each person's maintenance dose, but my plan is to drop everyone down to half of their loading dose, then test again to see if levels are maintained.
BRANDS/FORMS
There are countless brands and forms of vitamin D3 on the market. I can't recommend one over another but I will tell you that Dr. Perlmutter prefers Vitamin D3 encapsulated in MCT oil (medium-chain triglyceride) and says to avoid soy oil. My youngest 3 can't/won't swallow pills yet, so we have a variety! As I continue to research this, I may change brands, but here is what I've settled on for now:
Scott, Danna and Gracie-5000IU capsules from Seeking Health
Gemma-2000IU drops from Seeking Health
Luke, Marshall and Nyla-1000IU gummies from Nordic Naturals
Did you know no matter how long you stay out in the sun, you won't make vitamin D in the winter at Nebraska's or Ohio's latitude? Due to the physics and wavelength of UVB rays it will only penetrate the atmosphere when the sun is above an angle of about 50° from the horizon. When the sun is lower than 50°, the ozone layer reflects the UVB-rays. You can see what days and hours the sun is above 50 degrees from the horizon in your area at the US Naval Observatory Azimuth table.
Stay tuned for Part 3 when I report our levels after 60 days of supplementation!
Showing posts with label Vitamin D. Show all posts
Showing posts with label Vitamin D. Show all posts
Friday, January 10, 2014
Tuesday, December 31, 2013
Vitamin D Supplementation-Part 1
I've known for a long time about the benefits of Vitamin D and continue to follow the research on suggested dosages and healthy blood levels. But following the research and actually getting my family's blood levels into a healthy range are two very different things! And how do you determine what IS a healthy range? A recent blog post at Healthy Holistic Living really strengthened my resolve to get on top of this issue, especially as people around us seem to be dropping like flies with colds and flu.
There is a tremendous variability surrounding the practice of vitamin D supplementation in the United States and around the world, which represents a large amount of existing but debated recommendations. So how does the average mother discern which recommendation is the right one for herself and her family? And once you subscribe to a particular recommendation, how do you see that through to measurable results? In my mind, it all comes down to who you trust. Do you trust that your doctor is independently researching this issue? If not, who do they trust? It might be good to know which organization's guidelines they are following.
I've compiled a list of organizations which make recommendations on Vitamin D supplementation and information or links to their specific guidelines. There are many more but these include (in no particular order) the top government agencies your doctor is most likely referring to. It's also important to note that many organizations don't have specific guidelines, but instead endorse another organization's (e.g., the American Medical Association endorses the Institute of Medicine's recommendations).
IOM (Institute of Medicine)/Food and Nutrition Board
Target Blood Level: >20ng/ml
Dosing Recommendations
Click link above for age-specific recommendations
USPSTF (US Preventive Services Task Force)
In its current guidelines, the USPSTF does not endorse the routine use of 400 IU or less of vitamin D and 1000 mg or less of calcium for primary prevention of fractures in postmenopausal women.
Vitamin D Council
Target Blood Level: 40-80ng/ml
Dosing Recommendations
Infants: 1000 IU/day, Children: 1000 IU/day per 25lbs of body weight, Adults: 5000 IU/day
The Endocrine Society
Target Blood Level: >30ng/ml but 50-60 ng/ml ideal
Dosing Recommendations
Infants: 400-1000 IU/day, Children: 600-1000 IU/day, Adults: 1500-2000 IU/day
Tolerable Upper Limits
1000 IU/day for infants aged up to 6 months,
1500 IU/day for infants aged 6 months to 1 year old,
2500 IU/day for children aged 1 to 3 years,
3000 IU/day for children aged 4 to 8 years, and
4000 IU/day for everyone older than 8 years.
However, the guideline states that for individuals who are vitamin D deficient, higher levels of vitamin D (2000 IU/day for children up to age 1 year; 4000 IU/day for children aged 1 - 18 years, and up to 10,000 IU/day for adults aged 19 years and older) "may be necessary to correct, treat, and prevent vitamin D deficiency," Dr. Holick said.
American Academy of Pediatrics
Like the AMA, AAP endorses the recommendations of the IOM, Food and Nutrition Board. See first listing above.
National Institutes of Health-Office of Dietary Supplements
*Target Blood Level: >20ng/ml)
Dosing Recommendations
0-12 mo.-400 IU/day, 1-13 years-600 IU, 14-18 years-600 IU, 19-50 years-600 IU, 51-70 years-600 IU, >70 years-800 IU
Tolerable Upper Limits: 0-6 mo.-1000 IU/day, 7-12 mo.-1500 IU/day, 1-3 years, 2500 IU/day, 4-8 years-3000 IU/day, >9 years-4000 IU/day
*I personally find it very interesting that this government website states that blood levels of 12-20 ng/ml are "generally considered inadequate for bone and overall health in healthy individuals" but that anything 20 ng/ml or greater is "generally considered adequate for bone health and overall health in healthy individuals"!!
Dr. David Perlmutter
Target Blood Level: 80 ng/ml
Dosing Recommendation-Adults 5000 IU/day
Dr. Joe Mercola
Target Blood Level: Optimal 50-70 ng/ml, Treat Cancer and Heart Disease 70-100ng/ml
Dosing Recommendation-Adults 8,000 IU/day.
In my next blog post I'm going to share my family's vitamin D story, information on how to go about getting your family tested and how to select the right vitamin D supplement.
There is a tremendous variability surrounding the practice of vitamin D supplementation in the United States and around the world, which represents a large amount of existing but debated recommendations. So how does the average mother discern which recommendation is the right one for herself and her family? And once you subscribe to a particular recommendation, how do you see that through to measurable results? In my mind, it all comes down to who you trust. Do you trust that your doctor is independently researching this issue? If not, who do they trust? It might be good to know which organization's guidelines they are following.
I've compiled a list of organizations which make recommendations on Vitamin D supplementation and information or links to their specific guidelines. There are many more but these include (in no particular order) the top government agencies your doctor is most likely referring to. It's also important to note that many organizations don't have specific guidelines, but instead endorse another organization's (e.g., the American Medical Association endorses the Institute of Medicine's recommendations).
IOM (Institute of Medicine)/Food and Nutrition Board
Target Blood Level: >20ng/ml
Dosing Recommendations
Click link above for age-specific recommendations
USPSTF (US Preventive Services Task Force)
In its current guidelines, the USPSTF does not endorse the routine use of 400 IU or less of vitamin D and 1000 mg or less of calcium for primary prevention of fractures in postmenopausal women.
Vitamin D Council
Target Blood Level: 40-80ng/ml
Dosing Recommendations
Infants: 1000 IU/day, Children: 1000 IU/day per 25lbs of body weight, Adults: 5000 IU/day
The Endocrine Society
Target Blood Level: >30ng/ml but 50-60 ng/ml ideal
Dosing Recommendations
Infants: 400-1000 IU/day, Children: 600-1000 IU/day, Adults: 1500-2000 IU/day
Tolerable Upper Limits
1000 IU/day for infants aged up to 6 months,
1500 IU/day for infants aged 6 months to 1 year old,
2500 IU/day for children aged 1 to 3 years,
3000 IU/day for children aged 4 to 8 years, and
4000 IU/day for everyone older than 8 years.
However, the guideline states that for individuals who are vitamin D deficient, higher levels of vitamin D (2000 IU/day for children up to age 1 year; 4000 IU/day for children aged 1 - 18 years, and up to 10,000 IU/day for adults aged 19 years and older) "may be necessary to correct, treat, and prevent vitamin D deficiency," Dr. Holick said.
American Academy of Pediatrics
Like the AMA, AAP endorses the recommendations of the IOM, Food and Nutrition Board. See first listing above.
National Institutes of Health-Office of Dietary Supplements
*Target Blood Level: >20ng/ml)
Dosing Recommendations
0-12 mo.-400 IU/day, 1-13 years-600 IU, 14-18 years-600 IU, 19-50 years-600 IU, 51-70 years-600 IU, >70 years-800 IU
Tolerable Upper Limits: 0-6 mo.-1000 IU/day, 7-12 mo.-1500 IU/day, 1-3 years, 2500 IU/day, 4-8 years-3000 IU/day, >9 years-4000 IU/day
*I personally find it very interesting that this government website states that blood levels of 12-20 ng/ml are "generally considered inadequate for bone and overall health in healthy individuals" but that anything 20 ng/ml or greater is "generally considered adequate for bone health and overall health in healthy individuals"!!
Dr. David Perlmutter
Target Blood Level: 80 ng/ml
Dosing Recommendation-Adults 5000 IU/day
Dr. Joe Mercola
Target Blood Level: Optimal 50-70 ng/ml, Treat Cancer and Heart Disease 70-100ng/ml
Dosing Recommendation-Adults 8,000 IU/day.
In my next blog post I'm going to share my family's vitamin D story, information on how to go about getting your family tested and how to select the right vitamin D supplement.
Saturday, October 31, 2009
Vitamin D Results
We just had all our Vitamin D Levels checked and unfortunately, based on the latest research, we are all too low! We ordered the test through http://www.lef.org/ and had our blood drawn at LabCor. Since we have such high health insurance deductibles, it was cheaper for me to pay the $47 to LEF than to have the test done through our doctor's office! Although I still plan to go over these results with our Dr. and give her a copy for our medical records. Your doctor should be able to recommend how much D3 to take on a daily basis to get your blood serum levels into the optimal range. If they can't, I encourage you to research this yourself because the information is easily accessible!
The Vitamin D Council recommends maintaining a blood serum level of 50-80 ng/ml and Dr. Joe Mercola recommends maintaining levels between 50-65 ng/ml for optimal health in ALL AGES. Both of these sites give very specific dosage guidelines. These are two sources I trust but again, I encourage you to do your own research!
My level was 32.7. Down from 38 on 6/5 of this year!
Gracie 43.2
Gemma 38.1
Luke 29
Marshall 29.9
Scott is having his bloodwork done next week.
Now that we know our levels, we can increase our supplementation of Vitamin D3 for the next 2-3 months, at which time we will have levels re-checked. We had already begun supplementing with D3 about a month before having this test so I would hate to see what our levels were before!
So what's the big deal about Vitamin D anyway?? Well people think of the most common risk of Vit. D deficiency as being soft bones or rickets in children, but research is linking low blood serum levels of vitamin D to a whole lot more! Osteoporosis, muscle weakness, fractures, common cancers, autoimmune disease, cardiovascular disease, depression, childhood asthma and eczema, frequent colds, flu and respiratory infections, multiple sclerosis, diabetes and more.......all now being linked to low levels of Vit. D.
With my history of asthma and allergies and poor immune function I have taken a special interest in this topic; not just for my health, but for the sake of my family's health. Scott was the only one in our family not supplementing with vitamin D when he recently came down with a terrible case of the flu. Although he didn't get checked for H1N1, it was possibly the sickest I've ever seen him. I was more than braced for the worst but after more than two weeks have passed and no one else in our family has come down with the flu, I can't help but wonder if the vitamin D has something to do with it!? I will continue to blog about this as we progress through the winter.
The Vitamin D Council recommends maintaining a blood serum level of 50-80 ng/ml and Dr. Joe Mercola recommends maintaining levels between 50-65 ng/ml for optimal health in ALL AGES. Both of these sites give very specific dosage guidelines. These are two sources I trust but again, I encourage you to do your own research!
My level was 32.7. Down from 38 on 6/5 of this year!
Gracie 43.2
Gemma 38.1
Luke 29
Marshall 29.9
Scott is having his bloodwork done next week.
Now that we know our levels, we can increase our supplementation of Vitamin D3 for the next 2-3 months, at which time we will have levels re-checked. We had already begun supplementing with D3 about a month before having this test so I would hate to see what our levels were before!
So what's the big deal about Vitamin D anyway?? Well people think of the most common risk of Vit. D deficiency as being soft bones or rickets in children, but research is linking low blood serum levels of vitamin D to a whole lot more! Osteoporosis, muscle weakness, fractures, common cancers, autoimmune disease, cardiovascular disease, depression, childhood asthma and eczema, frequent colds, flu and respiratory infections, multiple sclerosis, diabetes and more.......all now being linked to low levels of Vit. D.
With my history of asthma and allergies and poor immune function I have taken a special interest in this topic; not just for my health, but for the sake of my family's health. Scott was the only one in our family not supplementing with vitamin D when he recently came down with a terrible case of the flu. Although he didn't get checked for H1N1, it was possibly the sickest I've ever seen him. I was more than braced for the worst but after more than two weeks have passed and no one else in our family has come down with the flu, I can't help but wonder if the vitamin D has something to do with it!? I will continue to blog about this as we progress through the winter.
Saturday, October 10, 2009
Vitamin D-More Important Info
Some of you may be tired of hearing me "preach" about Vitamin D but after reading this article this morning, I realized that not only do I need to pass along the information, I need to get busy increasing the levels of my own family's Vitamin D levels. We simply aren't taking enough! Please take the time to read the ENTIRE article HERE. It could make a huge difference in your family's health this winter!
http://articles.mercola.com/sites/articles/archive/2009/10/10/Vitamin-D-Experts-Reveal-the-Truth.aspx
Wondering how you could ever get this much Vitamin D into your body?? You can find a link to the very inexpensive, high dose, liquid Vitamin D3 product we use HERE.
If you have your blood tested and find you are seriously deficient, you may want an even higher dose product which you can find HERE.
http://articles.mercola.com/sites/articles/archive/2009/10/10/Vitamin-D-Experts-Reveal-the-Truth.aspx
Wondering how you could ever get this much Vitamin D into your body?? You can find a link to the very inexpensive, high dose, liquid Vitamin D3 product we use HERE.
If you have your blood tested and find you are seriously deficient, you may want an even higher dose product which you can find HERE.
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