Optimize Your Health with Vitamin D

By Jordan Miller;

There is no doubt about it; humans are living in a time of great change and great struggle. Some may view these statements as mutually exclusive, however, most will see the interrelationship between the two words, as it is hard to experience one without the other. With the rising acceptance and use of alternative medicine and healing, people are beginning to look within themselves for the answers; thus change and sometimes struggle ensues. Many of the things in nature that surround us offer both beauty and medicine for our health and soul.

One of these things of course is the power and beauty of the sun. Quite honestly, we (humans) would not exist without the presence of the sun. The sun is a very important element which we must consider when trying to understand the continuous/needless debate about its usefulness and safety for humans.

Setting the debate aside, we must use our instinct to determine what is good for us. It truly astounds me how so many us can take what others say and believe it to be so without even practicing it or mulling over the idea. Of course, there are those who would rather take direction from others (sometimes in a higher position of power) than listen to their own innate voice because it is easy; however, there is a growing number of us who are following our own innate understanding/feeling.  In any event, always look to yourself for the answer because it is always there.

Vitamin D

When is comes down to it, the sun is an absolute necessity to us if we are to remain healthy and strong. Sure it may be harmful when basking in it for hours, but this should not discount its importance. Essentially, the sun is the primary source for vitamin D. It provides the body with the necessary co-factors which enables it to convert the suns B-rays (through the skin and eyes with cholesterol) into a usable form of vitamin D - cholecalciferol (also known as D3). Other sources of vitamin D include vitamin D1, D2, D4, and D5, none of which are as beneficial to the human body as D3; in fact, they are oftentimes more toxic in higher quantities..

Benefits of Vitamin D3

Vitamin D3 is a fat soluble vitamin; it is know in some circles as the master vitamin because it helps with numerous ailments and diseases. I have listed below but a few of its benefits to the human body:

-Maintains your calcium balance
-Boosts your immunity
-Helps in blood pressure regulation

Although vitamins are needed in very small quantities in the body for normal health and growth, there is increasing evidence that larger doses of some vitamins and minerals can have specific therapeutic and preventative effects on diseases. Vitamin D may minimize or prevent an array of diseases. Some of the diseases include:

-Multiple Sclerosis
-Rheumatoid Arthritis

Sources of Vitamin D

The benefits of Vitamin D can be obtained from getting adequate sunlight. About 20-30 minutes of strong sunlight on bare skin will produce about 20,000 IU (100 micrograms) of Vitamin D per day. However, darker skinned people need 5 to 10 times longer exposure to the sun to get the same amount of Vitamin D. As a result, darker skinned people are at higher risk of Vitamin D deficiency. The best food sources of vitamin D include the flesh of fish and fish liver oils. Small amounts of vitamin D are found in beef liver, cheese and egg yolks.

It is not always practical to get your vitamin D from sunshine, and quite difficult to get adequate amounts from your diet so for many people, a vitamin D supplement is a practical way to ensure adequate levels of this important protector are always available in your bloodstream.

>There are two types of vitamin D supplements available on the market, vitamin D2 (ergocalciferol) and vitamin D3 (calciferol). Generally many nutritionists recommend vitamin D3 as humans synthesize this form of the vitamin in the presence of sunlight, it is the more potent form, it is more stable compared to vitamin D2 and vitamin D3 may be less toxic than vitamin D2. You can obtain the benefits of Vitamin D through supplementation if you are not able to meet the daily requirement.

Vitamin D Deficiency Symptoms

Deficiency in vitamin D may result from inadequate intake, impaired absorption as well as inadequate exposure to sunlight. It has been noted that most vitamin D deficient diets are associated with milk allergy, lactose intolerance and a vegetarian diet. The classic diseases resulting from vitamin D deficiency are rickets in children and osteomalacia in adults. Rickets results in soft bones and skeletal deformities as the bone tissue is unable to get sufficient minerals. Osteomalacia results in weak muscles and bones, symptoms include bone pain and muscle weakness.

Vitamin D Toxicity and Adequate Levels

High doses of vitamin D (greater than 40,000 IU) may result in hypercalcemia (high levels of blood calcium). The main symptoms include nausea, vomiting, weakness, excessive thirst, frequent urination and may eventually result in irreversible renal failure.

When supplementing with Vitamin D, make sure not to exceed the recommended intake.
Research published since 1997 suggests that the UL (upper intake level) for adults is overly conservative and that vitamin D toxicity is very unlikely in healthy people at intake levels lower than 10,000 IU/day. Vitamin D toxicity has not been observed to result from sun exposure. When supplementing it is suggested not to exceed an upper limit of 10,000 IU/day. Directly below are some suggested upper limits you can follow:

Infants 0-12 months- 1000 IU
Children 1-18 years- 2000 IU
Adults 19 years and older- 2000 IU

The benefits of Vitamin D are many, and do not just include healthy bones but it has also been used to treat psoriasis, hypoparathyroidism and cancers associated with breast, prostate and the colon. If you are unable to meet the daily requirement of vitamin D in your diet, a walk in the sun could be all that you need! Always listen to your body. In the end, you know yourself better than anyone.

Your question: Where do you get your vitamin D? (post your comment below)


About the Author : Jordan Miller is the co-founder of guidinginstincts.com. He has overcome illness through dietary/lifestyle changes, and practicing a positive mindset daily. Jordan is currently learning about traditional North American medicinal herbs, in hopes of becoming a Certified Herbalist.


  1. Vitamin D plays very important role in staying healthy, it provides lots of health benefits, over here you have discussed optimizing our healthy with vitamin D. I think this a enough note to understanding about the importance of vitamin D.

  2. Especially if you are working in front of the computer 9 to 5, you should definitely increase your vitamin D intake. You can drink milk regularly or be exposed to the sun in the morning. Vitamin D helps strengthen your bones and prevents degeneration.

    chiropractor Melbourne


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