Vitamin D is crucial in maintaining healthy bones, strengthening immunity, preventing chronic illnesses, and lowering cancer risk.
On The Epoch Times health program “Health 1+1,” Dr. Ou Han Wen, a doctor of integrative medicine and nutrition at the University of Maryland, explained the functions of vitamin D, how to take vitamin D supplements, and the contraindications to taking it.
The Function of Vitamin D
Ou explained that vitamin D serves a variety of functions:Vitamin D can also regulate diseases caused by self-attack of the immune system, such as rheumatoid arthritis, multiple sclerosis, and autoimmune thyroid inflammation.
By supplementing with vitamin D, the likelihood of developing these chronic conditions may be reduced.
Furthermore, Ou said, cancer therapy frequently results in side effects like fatigue and brittle bones, which can be mitigated by taking suitable doses of vitamin D supplements.
Ou noted that while some research studies have suggested that increased vitamin D intake may lower the risk of dementia, there is currently no substantial randomized, controlled trial to confirm the efficacy of vitamin D in preventing dementia. This aspect remains a subject of ongoing research.
How to Take Vitamin D Supplements
Vitamin D is primarily obtained from sunlight, as the body synthesizes it through sun exposure. However, the amount of sunlight needed to maintain sufficient vitamin D levels varies depending on location, season, climate, and time of day. It’s important to note that excessive exposure to sunlight can be harmful, as ultraviolet radiation is a known carcinogen, so it’s essential to protect the body when exposed to the sun.How can we ensure we’re getting enough vitamin D from our daily diets?
Ou suggested that we supplement our vitamin D intake by consuming foods with high levels of calcium, such as dairy products, beans, dark green vegetables, sesame seeds, enoki mushrooms, shiitake mushrooms, seaweed, dried fish, and nuts.
Consuming fruits high in vitamin C, such as citrus fruits, oranges, kiwis, and guavas, can enhance calcium absorption and vitamin D.
Ou said taking supplements is an alternative if you cannot obtain sufficient vitamin D from food. As vitamin D is a fat-soluble vitamin, consuming it with a meal is recommended.
The More Vitamin D, the Better?
Ou explained that taking more vitamin D supplements is not necessarily for the better. Because vitamin D is a type of fat-soluble vitamin that can get stored in the body’s fatty tissues if consumed in excess, it becomes difficult for the body to metabolize it. When vitamin D intake exceeds the required amount, the concentration of accumulated vitamin D in the body may surpass the safe level. This can lead to hypercalcemia, a condition where the calcium level in the body rises significantly.- Lethargy, fatigue
- Headache, dizziness
- Loss of appetite
- Nausea, vomiting
- Constipation or diarrhea
- Frequent or urgent urination
- Bone or muscle pain
Who Should Avoid Vitamin D Supplementation?
Ou highlighted that excessive vitamin D supplementation may not be appropriate for certain individuals who are ill, especially people with the following conditions:- Hypercalcemia: Individuals with high calcium levels in their blood may need to restrict their vitamin D intake, which can contribute to further elevation of calcium levels.
- Kidney disease: The kidneys are crucial in maintaining the proper calcium levels. Patients with poor kidney function may need to avoid excessive intake of vitamin D to avoid hypercalcemia.
- Liver disease: Vitamin D needs to be metabolized into its active form in the liver, so patients with liver dysfunction need to use vitamin D supplements cautiously.
- Hypercalciuria: These patients will produce a lot of calcium in the urine. If they take additional vitamin D supplements, it can increase the strain on their kidneys. Therefore, those with excessive calcium in their urine should avoid consuming excessive amounts of vitamin D.
- Specific diseases: Patients with diseases such as hepatitis, tuberculosis, leukemia, lymphoma, and hyperthyroidism, among others, should be careful when using vitamin D supplements.
- Aluminum: Vitamin D can increase the absorption of aluminum in the body. Therefore, it is recommended that patients with kidney disease should only take aluminum-containing acidulants two hours before or four hours after taking vitamin D.
- Calcipotriene: Avoid taking vitamin D when using calcipotriol, as it can increase the medication’s positive and negative effects. Calcipotriene and vitamin D should not be used together.
- Digoxin: Digoxin is a medication that strengthens the heart’s contractions. However, combining digoxin with vitamin D may increase the risk of arrhythmia.
- Diltiazem: Diltiazem’s effectiveness can be reduced by taking vitamin D.
- Verapamil: Vitamin D is crucial to the body’s calcium absorption. However, if you are taking both verapamil and vitamin supplements, it is important to avoid consuming excessive amounts of vitamin D, as this can potentially affect the heart due to its interaction with calcium and other vitamins.
- Diuretics: Large amounts of vitamin D taken with specific diuretic medications can lead to excessive calcium levels in the body, which may cause severe adverse effects, including kidney problems. The diuretic medications that can cause these health issues such as chlorothiazide, hydrochlorothiazide, indapamide, metolazone, and chlorthalidone.
- Cimetidine: Cimetidine diminishes the efficacy of vitamin D.
How to Choose Vitamin D
The two options for vitamin D are D2 (ergocalciferol) and D3 (cholecalciferol). According to Ou, vitamin D3 is more effective in increasing the concentration of vitamin D in the bloodstream than vitamin D2. This is because D3 is more readily absorbed and transformed by the body, and its effects last longer.Vitamin D3 is predominantly obtained from lanolin, algae, and buckwheat extracts. It is more effectively absorbed in its liquid form. To ensure the quality and safety of the product, Ou advised choosing a professional manufacturer with patent certification and third-party inspection.
Ou also suggests taking vitamin D with vitamin K2. Vitamin K2 helps vascular arterial blood flow and vascular elasticity while introducing calcium into the bones for bone strengthening. It also keeps excess calcium away from soft tissues, such as blood vessels and kidneys, to prevent endothelial deposits that can lead to calcification of blood vessel walls. Taken together, vitamin D3 and K2 may provide more health benefits than taken separately.
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