3

votes

Is synthetic vitamin d problem-free?

Answered on August 19, 2014
Created March 29, 2011 at 10:57 PM

Hi All, I am wondering if it is a good idea to supplement with synthetic vitamin d (it can be more convenient than sunlight depending on time of year and activities--indoor or outdoor, etc.--), and more so than cod liver oil (which can be expensive for some not to mention the PUFAs). If so, what would the limit be for the average young male from a northerly climate? What problems would one encounter with synthetic vitamin d (the kind allegedly containing 'cholecalciferol'/D3)? How would he overcome these problems(eg. by NOT taking it or combining it with other vitamins A and K, etc.). Any advice would be appreciated.

77877f762c40637911396daa19b53094

(78467)

on April 17, 2011
at 05:06 PM

Andy: how about sheep fat(this is the same/similar I assume)? Dana: thanks for the exptensive info. I will have to get out more(thats for sure).

77877f762c40637911396daa19b53094

(78467)

on April 17, 2011
at 05:03 PM

admittedly, but Summer's almost here!(and then wintr will begin again...). Would you recommend the cod-liver-oil poindexter? It sure is expensive and it seems to cause hypertension and fat deposition. Butmaybe I'm just paranoid?

6e24575aafccf63e02172715b3cd60ef

(6)

on April 17, 2011
at 04:53 PM

To add to that one common source of D3 is sheep Lanolin

06d21b99c58283ce575e36c4ecd4a458

(9948)

on March 30, 2011
at 02:28 AM

Most say that 20 min total in full sun half naked...10 min on a side will make 10000 to 20000IU http://www.vitamindcouncil.org/ Tough to do in the winter in Canada.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on March 30, 2011
at 02:27 AM

Most say that 20 min total in full sun half naked...10 min on a side will make 10000 to 20000IU vitamindcouncil.org Tough to do in the winter in Canada.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on March 30, 2011
at 02:25 AM

Most say that 20 min total in full sun half naked...10 min on a side will make 10000 to 20000IU http://www.vitamindcouncil.org/

77877f762c40637911396daa19b53094

(78467)

on March 30, 2011
at 01:37 AM

I should avoid wasting money on cod liver oil then(given that I have enough vit A and K from other sources). Thanks for the factoid.

77877f762c40637911396daa19b53094

(78467)

on March 30, 2011
at 01:36 AM

I will investigate...

9dd74d3941535d0aaa2c8d3cf454fb7e

on March 30, 2011
at 12:47 AM

If you rely entirely on Vit D3 from diet/supplements while avoiding the sun, you may be starving your melanocortin system. Sunlight entering the eye helps activate your melanocyte-stimulating hormone (MSH) to get the pituitary to create melanocortins. http://www.ncbi.nlm.nih.gov/pubmed/12535208

Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on March 30, 2011
at 12:18 AM

depends upon the time of year and your ability to convert 25 di OH D to 125 .......but for a young buck like you you can get 5000 to 20000 in peak sunshine

77877f762c40637911396daa19b53094

(78467)

on March 30, 2011
at 12:02 AM

Thanks for the info. Here I was paranoid about exceeding the "RDA" of 400 i.u until I discovered that it wasn't actually a poison! I will attempt to supplement with 5000 i.u per day. By the way, do you know how much Vit D one would get through exposure to the sun for 15 minutes(on the head/face)? I would like to get a fairly accurate 'dosage'. Hope you can help

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3 Answers

4
F9a0b72f38860d7601afd5a45bb53394

(3618)

on April 17, 2011
at 07:12 AM

Cholecalciferol IS natural vitamin D. Specifically, vitamin D3. It's what your skin makes from cholesterol when exposed to the sun, and then the cholecalciferol goes to your liver and is converted to calcidiol and later into calcitriol. D2 is the one you pretty much have no use for, since it's the fungal form and your body would have to convert it and frankly, from everything I've read, our track record for converting fat-soluble vitamin precursors from plants or fungus is pretty poor.

If you look at Weston Price's work you find that even indigenous people who did not live in the Arctic tended to procure sea foods wherever they could, and some of those are pretty good sources of D3. Salmon is the best; shrimp also contains some and there are a few other sources, at least in terms of what we would recognize as food and want to eat. There is no guarantee that we'll make the vitamin in sunlight, especially if coming off a poor diet (Green Pastures tells me you only make enough vitamin D if you have enough saturated fat in your cell membranes--that pretty much rules out most SAD eaters) or if you live too far north (or too far south in the Southern Hemisphere). So having the vitamin D-containing foods is a smart backup in case sun exposure fails you. Nature may abhor a vacuum but it loves redundancy.

If you really can't do the vitamin D foods thing because you're trying to avoid PUFA as much as possible, NOW Foods makes a D3 supplement in an olive oil capsule. Yeah, I was surprised too. Most vitamin sellers use soybean oil in their oil capsules. You don't have the inflammatory issues with monounsaturated oil that you have with PUFA and it is a lot more stable (takes longer to go rancid).

I would get sun anyway, whether or not you're making D. It's good for keeping your circadian rhythm working correctly (as Kaz pointed out with all those big words), and if you stay out of the sun too much, all it takes is one day at a summer festival to leave you feeling like crap on into the evening. Speaking from experience... I have a bad habit of staying indoors too much and then I go to some festival in town and feel poisoned by the end of the day, and I'm not even sunburned. It's something you have to build up a tolerance to if you're a homebody like me--but it's really good for you, so it's worth the effort. And the nice thing about your skin in relationship to the sun is it will tell you when it's had enough. The same UVB rays that help you make vitamin D are also the rays that give you a sunburn when you have been out too long.

Oh and yes, definitely make sure you get A and K in your diet as well, or at least supplement them some way. Retinol is the usual preformed vitamin A I see; you want it in a 10 to 1 ratio or better to vitamin D (9:1, 8:1, etc.). A keeps D honest in terms of what it does with calcium and D is protective against A toxicity.

With K you want vitamin K2, not K1 (menaquinone, not phylloquinone), and you want analog mk-4, not mk-7. mk-4 is found in animal foods; mk-7 is found in natto. As I understand it the mk-4 form can cross the placenta in a pregnant woman while mk-7 can't, and to me that speaks volumes about which version is important in adults as well. K2 is awesome. Along with the usual stuff people blather about blood clotting, it's also instrumental in the production of osteocalcin, which not only strengthens bone and dentin (which is why some people on WAPF protocol halt cavity production in their teeth) but also signals your fat cells to release adiponectin. And that is a nifty chemical that increases your insulin sensitivity. :) I don't know what the recommended ratio is of A and D to K, not sure whether anyone's even worked that out, but you could probably Google it. I should have been in bed hours ago. >_<

6e24575aafccf63e02172715b3cd60ef

(6)

on April 17, 2011
at 04:53 PM

To add to that one common source of D3 is sheep Lanolin

77877f762c40637911396daa19b53094

(78467)

on April 17, 2011
at 05:06 PM

Andy: how about sheep fat(this is the same/similar I assume)? Dana: thanks for the exptensive info. I will have to get out more(thats for sure).

2
06d21b99c58283ce575e36c4ecd4a458

(9948)

on March 29, 2011
at 11:25 PM

Supplementation with Vit D3 is great to fortify ones immune system. http://paleohacks.com/questions/28750/do-you-know-how-vit-d-assists-the-body-in-warding-off-diseases#axzz1I268CJRi

Most people living in the cold north latitudes are D3 deficient. It does aid in transporting calcium to the bones. Over supplementing can lead to hyper calsification (others can fill in the correct name).

I have seen a map of the US that shows the incidence of colon cancer and the incidence gets more profound in the populations going north. I wish I could find that map again. It is thought that less sunlight in the north allows colon cancer to develop.

Many of us start at 10000IU Vit D3 for three to six months then back down to 5000IU per day. After a year, get checked. Dr. K wants his patients in NYC to have 70-100ng/mL in their blood.

I take Now Brands D3 5000IU because the carrier is olive oil. Many brands use soybean oil as the carrier.

I don't think I have ever read of anyone having difficulty supplementing with Vit D3.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on March 30, 2011
at 02:27 AM

Most say that 20 min total in full sun half naked...10 min on a side will make 10000 to 20000IU vitamindcouncil.org Tough to do in the winter in Canada.

77877f762c40637911396daa19b53094

(78467)

on March 30, 2011
at 12:02 AM

Thanks for the info. Here I was paranoid about exceeding the "RDA" of 400 i.u until I discovered that it wasn't actually a poison! I will attempt to supplement with 5000 i.u per day. By the way, do you know how much Vit D one would get through exposure to the sun for 15 minutes(on the head/face)? I would like to get a fairly accurate 'dosage'. Hope you can help

Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on March 30, 2011
at 12:18 AM

depends upon the time of year and your ability to convert 25 di OH D to 125 .......but for a young buck like you you can get 5000 to 20000 in peak sunshine

06d21b99c58283ce575e36c4ecd4a458

(9948)

on March 30, 2011
at 02:25 AM

Most say that 20 min total in full sun half naked...10 min on a side will make 10000 to 20000IU http://www.vitamindcouncil.org/

77877f762c40637911396daa19b53094

(78467)

on March 30, 2011
at 01:37 AM

I should avoid wasting money on cod liver oil then(given that I have enough vit A and K from other sources). Thanks for the factoid.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on March 30, 2011
at 02:28 AM

Most say that 20 min total in full sun half naked...10 min on a side will make 10000 to 20000IU http://www.vitamindcouncil.org/ Tough to do in the winter in Canada.

77877f762c40637911396daa19b53094

(78467)

on April 17, 2011
at 05:03 PM

admittedly, but Summer's almost here!(and then wintr will begin again...). Would you recommend the cod-liver-oil poindexter? It sure is expensive and it seems to cause hypertension and fat deposition. Butmaybe I'm just paranoid?

1
Medium avatar

on March 30, 2011
at 12:11 AM

I think it's likely that any downsides are vastly outweighed by the advantages of not being deficient. What I wonder is if it might actually be safer to take synthetic vitamin D instead of receiving UV exposure.

77877f762c40637911396daa19b53094

(78467)

on March 30, 2011
at 01:36 AM

I will investigate...

9dd74d3941535d0aaa2c8d3cf454fb7e

on March 30, 2011
at 12:47 AM

If you rely entirely on Vit D3 from diet/supplements while avoiding the sun, you may be starving your melanocortin system. Sunlight entering the eye helps activate your melanocyte-stimulating hormone (MSH) to get the pituitary to create melanocortins. http://www.ncbi.nlm.nih.gov/pubmed/12535208

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