The vitamin D controversy

The group said most people have adequate amounts of vitamin D in their blood supplied by their diets and natural sources like sunshine, the committee says in a report that is to be released on Tuesday.

“For most people, taking extra calcium and vitamin D supplements is not indicated,” said Dr. Clifford J. Rosen, a member of the panel and an osteoporosis expert at the Maine Medical Center Research Institute.

Dr. J. Christopher Gallagher, director of the bone metabolism unit at the Creighton University School of Medicine in Omaha, Neb., agreed, adding, “The onus is on the people who propose extra calcium and vitamin D to show it is safe before they push it on people.”

Over the past few years, the idea that nearly everyone needs extra calcium and vitamin D — especially vitamin D — has swept the nation.

With calcium, adolescent girls may be the only group that is getting too little, the panel found. Older women, on the other hand, may take too much, putting themselves at risk for kidney stones. And there is evidence that excess calcium can increase the risk of heart disease, the group wrote.

As for vitamin D, some prominent doctors have said that most people need supplements or they will be at increased risk for a wide variety of illnesses, including heart disease, cancer and autoimmune diseases.

And these days more and more people know their vitamin D levels because they are being tested for it as part of routine physical exams.

“The number of vitamin D tests has exploded,” said Dennis Black, a reviewer of the report who is a professor of epidemiology and biostatistics at the University of California, San Francisco.

At the same time, vitamin D sales have soared, growing faster than those of any supplement, according to The Nutrition Business Journal. Sales rose 82 percent from 2008 to 2009, reaching $430 million. “Everyone was hoping vitamin D would be kind of a panacea,” Dr. Black said. The report, he added, might quell the craze.

“I think this will have an impact on a lot of primary care providers,” he said.

The 14-member expert committee was convened by the Institute of Medicine, an independent nonprofit scientific body, at the request of the United States and Canadian governments. It was asked to examine the available data — nearly 1,000 publications — to determine how much vitamin D and calcium people were getting, how much was needed for optimal health and how much was too much.

The two nutrients work together for bone health.

Bone health, though, is only one of the benefits that have been attributed to vitamin D, and there is not enough good evidence to support most other claims, the committee said.

Some labs have started reporting levels of less than 30 nanograms of vitamin D per milliliter of blood as a deficiency. With that as a standard, 80 percent of the population would be deemed deficient of vitamin D, Dr. Rosen said. Most people need to take supplements to reach levels above 30 nanograms per milliliter, he added.

But, the committee concluded, a level of 20 to 30 nanograms is all that is needed for bone health, and nearly everyone is in that range.

Vitamin D is being added to more and more foods, said Paul R. Thomas of the Office of Dietary Supplements at the National Institutes of Health. Not only is it in orange juice and milk, but more is being added to breakfast cereals, and it now can be found in very high doses in supplement pills. Most vitamin D pills, he said, used to contain no more than 1,000 international units of it. Now it is easy to find pills, even in places like Wal-Mart, with 5,000 international units. The committee, though, said people need only 600 international units a day.

To assess the amounts of vitamin D and calcium people are getting, the panel looked at national data on diets. Most people, they concluded, get enough calcium from the foods they eat, about 1,000 milligrams a day for most adults (1,200 for women ages 51 to 70).

Vitamin D is more complicated, the group said. In general, most people are not getting enough vitamin D from their diets, but they have enough of the vitamin in their blood, probably because they are also making it naturally after being out in the sun and storing it in their bodies.

The American Society for Bone and Mineral Research and other groups applauded the report. It is “a very balanced set of recommendations,” said Dr. Sundeep Khosla, a Mayo Clinic endocrinologist and the society’s president.

But Andrew Shao, an executive vice president at the Council for Responsible Nutrition, a trade group, said the panel was being overly cautious, especially in its recommendations about vitamin D. He said there was no convincing evidence that people were being harmed by taking supplements, and he said higher levels of vitamin D, in particular, could be beneficial.

Such claims “are not supported by the available evidence,” the committee wrote. They were based on studies that observed populations and concluded that people with lower levels of the vitamin had more of various diseases. Such studies have been misleading and most scientists agree that they cannot determine cause and effect.

It is not clear how or why the claims for high vitamin D levels started, medical experts say. First there were two studies, which turned out to be incorrect, that said people needed 30 nanograms of vitamin D per milliliter of blood, the upper end of what the committee says is a normal range. They were followed by articles and claims and books saying much higher levels — 40 to 50 nanograms or even higher — were needed.

After reviewing the data, the committee concluded that the evidence for the benefits of high levels of vitamin D was “inconsistent and/or conflicting and did not demonstrate causality.”

Evidence also suggests that high levels of vitamin D can increase the risks for fractures and the overall death rate and can raise the risk for other diseases. While those studies are not conclusive, any risk looms large when there is no demonstrable benefit. Those hints of risk are “challenging the concept that ‘more is better,’ ” the committee wrote.

That is what surprised Dr. Black. “We thought that probably higher is better,” he said.

He has changed his mind, and expects others will too: “I think this report will make people more cautious.” (NY Times)



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Vitamin C Is Good But Vitamin D Is The Key

We’ve always been told Vitamin C is best for colds. More and more studies show Vitamin D in boosting the immune system and preventing chronic disease. Vitamin D deficiencies play a major role in most diseases.

To understand what Vitamin D really does we must first understand what it is.

“It’s not just a vitamin,but rather the only known substrate for a potent, pleiotropic (meaning it produces multiple effects), repair and maintenance seco-steroid hormone that serves multiple gene-regulatory functions in your body.

Just one example of an important gene that vitamin D up-regulates is your ability to fight infections. It produces over 200 anti microbial peptides, the most important of which is cathelicidin, a naturally occurring broad-spectrum antibiotic.”

The human body has over 30,000 genes and vitamin D positively affects 2000 of them. Long story short the positive affects of Vitamin D on the body are numerous. Did you know the sun is a major source of Vitamin D? Do you think it’s a coincidence that dermatologist and sunscreen manufactures spend so much time trying to keep you out of the sun?


Vitamin D is know to prevent numerous chronic diseases such as:

Caner, Heart Disease, Autism, Obesity, Diabetes, Cohrn’s Disease, Muscle Pain, Signs Of Aging, Multiple Sclerosis, Tuberculosis, Imflammatory Bowl Disease, Eczema, Dementia, Migranes, Cavities and Peridontal Disease.

To give you another idea of the importance of Vitamin D. “Researchers have calculated that simply increasing levels of vitamin D3 could prevent diseases that claim nearly 1 million lives throughout the world each year!” Here’s another interesting statistic that involves the sun. There is overwhelming evidence which shows the further you live from the equator the higher your risk of dying from cancer. Many of us are deficient in vitamin D, the question now is how do we address it.

According to Dr. Mercola, exposure to sun is the best source of Vitamin D. Secondly, Vitamini D3 is the best supplement. Before you run out and get your share of the sun and start taking Vitamin D3 make sure you have your Vitamin D levels checked so you will know where you are currently. For information on Vitamin D intake click here. Look into Vitamin D on your own and I look forward to hearing what you find.



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Top 12 Foods for Healthy Immune Response

Editor's note: Flu vaccine may help some people, but there is no guarantee for a specific individual to get the benefits because the efficacy of a flu vaccine is often lower. Regardless, food consumers need to take care of their diet and lifestyle to maintain adequate immunity so that they may prevent most if not all of the flu viruses.


The 2009 flu season is upon us, and it appears to be hitting hard -- and early.

Staying well while those around you sniffle and sneeze requires that you extract as much nutrition from your diet as you can, loading up on the foods that pack the biggest nutritional punch.

Avoiding processed foods, grains and sugar will go a long way toward strengthening your immune system. However, you can do even more by selecting foods that are loaded with the specific immune boosting nutrients.

Eating a diet rich in the following foods will be far better for your health than loading up on handfuls of supplements, or worse yet, falling victim to vaccines that expose you to health risks far worse than influenza.

Below, I have outlined what I consider to be the absolute best foods you can eat to prepare yourself for the season, although the list is certainly not exhaustive.

1. Unpasteurized Grass-Fed Organic Milk

Raw organic milk from grass-fed cows contains beneficial bacteria that prime your immune system and can reduce allergies. It is an outstanding source of vitamins, especially vitamin A, zinc, and enzymes. Raw organic milk is not associated with any of the health problems of pasteurized milk such as rheumatoid arthritis, skin rashes, diarrhea and cramps.

Raw milk also contains beneficial fats that will help your immune system.

Although raw milk availability is limited in the US depending on where you live, you can locate the source closest to you at RealMilk.com.

Whey Protein

Even if you don’t have access to raw grass-fed milk, you can use a high-quality whey protein that comes from grass-fed cows to receive much of the same health benefits.

The protein in milk is whey protein. Whey is the liquid that separates from the curd during the production of cheese. When the liquid dries into powdered whey, the nutrients become concentrated, and it can be packaged and used in that form.

Whey protein can help you fight off colds and flu because it contains beta-glucans and immunoglobulins, which protect your immune system and support your body’s natural detoxification processes.

2. Fermented Foods

If you are serious about boosting your immunity, then adding traditionally fermented foods is essential.

One of the most healthful fermented foods is kefir. Kefir is an ancient cultured, enzyme-rich food full of friendly microorganisms that balance your “inner ecosystem” and strengthen immunity. Besides kefir, other good fermented foods include natto, kimchee, miso, tempeh, pickles, sauerkraut, yoghurt (watch for sugar), and olives.

Friendly bacteria have a powerful, beneficial effect on your gut’s immune system, your first line defense against pathogens, and aid in the production of antibodies.

3. Raw Organic Eggs From Free-Range Chickens

Before you wrinkle up your nose, raw eggs are an inexpensive and amazing source of high-quality nutrients that many people are deficient in, especially high-quality protein and fat. I am a proponent of raw eggs because they have been so helpful to my own health.

As long as you have a good source for fresh, organic raw eggs, you need not worry about salmonella. To find free-range pasture farms, try your local health food store, or go to http://www.eatwild.com or http://www.localharvest.com.

4. Grass-Fed Beef or Organ Meats

Grass-Fed beef comes from cows that eat what they were meant to eat—grasses, not corn or grains. This results in far greater health benefits for you the environment[i].

Grass-fed beef is very high in vitamins A and E, omega-3 fatty acids, beta carotene, zinc and CLA. CLA (conjugated linoleic acid, a fatty acid) is three to five times higher in grass-fed animals than grain-fed animals and is an immune system enhancer.

Don’t confuse “organic” with grass-fed, since many organically raised cows are still fed organic corn, which you don’t want. However, most grass-fed cows are raised organically. And if you can find organic AND grass-fed, that’s ideal.

5. Coconuts and Coconut Oil

Besides being excellent for your thyroid and your metabolism, coconut oil is rich in lauric acid, which converts in your body to monolaurin. Monolaurin is the actual compound found in breast milk that strengthens a baby’s immunity.

A great deal of research has been done establishing the ability of lauric acid to enhance immunity. This medium-chain fatty acid (MCFA) actually disrupts the lipid membranes of offending organisms.

When selecting coconuts and coconut oil, make sure you choose organic ones that are unrefined, unbleached, made without heat processing or chemicals, and non-GMO.

6. Locally Grown Organic Vegetables Appropriate for Your Nutritional Type

When it comes to fighting off pathogens, you simply can’t do any better than eating a variety of fresh, organic and preferably raw vegetables for the vitamins, minerals, antioxidants and enzymes they contain. However, the amount and type of vegetables you should eat daily will depend on your nutritional type.

Make sure the veggies you choose are fresh. The nutrient value drops to practically zero once a fruit or vegetable is canned. For example, take a look at the ORAC value of peaches.

ORAC Values

ORAC stands for Oxygen Radical Absorbance Capacity, and an ORAC unit or ORAC “score” is a standardized method of measuring the antioxidant capacity of different foods and supplements. The higher the ORAC score, the more effective a food is at neutralizing free radicals. The less free radicals you have, the healthier you will be.

Back to peaches.

A raw, fresh peach has an ORAC score of 1,814. A can of peaches in heavy syrup has an ORAC score of 436, meaning that more than 75 percent of the antioxidants are lost in the canning process.

You can check the ORAC score for many different things at www.oracvalues.com. The higher the score, the better. Please be aware, though, that the total antioxidant capacity of a food alone does not determine its health benefit, which depends on how it is absorbed and utilized by your body. ORAC score is a useful guide, but it is only part of the picture.

7. Blueberries and Raspberries

Blueberries and raspberries rate very high in antioxidant capacity (ORAC of 6,520), compared to other fruits and vegetables. Wild blueberries in particular are potent immune boosters. They contain powerful phytochemicals, such as anthocyanin, which is the pigment that gives blueberries their color. And they are lower in sugar than many other fruits.

8. Mushrooms

Mushrooms strengthen your immune system because they are rich in protein, fiber, vitamin C, B vitamins, calcium and other minerals, and even vitamin D -- one of the only foods that can provide you with this essential immune strengthener.

Mushrooms make up a large part of the fabric of the earth. According to Paul Stamets, one of the world’s leading authorities on the health benefits of mushrooms, one cubic inch of soil can contain eight miles of mycelium.[ii]

Mushrooms also contain powerful compounds called beta glucans, which have been long known for their immune enhancing properties. The beta glucans in medicinal mushrooms (especially Reishi, Shiitake and Maitake) are notable for their ability to activate/modulate the immune system.

Beta glucan[iii] enhances immunity through a variety of mechanisms, many of which are similar to those of echinacea or astragalus root. For example, it binds to macrophages and other scavenger white blood cells, activating their anti-infection activities.[iv] Numerous studies support this.

9. Chlorella

As foods go, chlorella is nearly perfect.

Chlorella is a single-cell freshwater algae that acts as an efficient detoxification agent by binding to toxins, such as mercury, and carries them out of your system. It is the chlorophyll in chlorella that makes it so powerful. Chlorophyll helps you process more oxygen, cleanses your blood and promotes the growth and repair of your tissues.

For a full review of all the benefits of this superfood, go to my chlorella page.

10. Propolis

Propolis is a bee resin and one of the most broad-spectrum antimicrobial compounds in the world, if not the broadest spectrum, according to master herbalist Donnie Yance. Propolis is also the richest source of caffeic acid and apigenin, two very important phenolic compounds that aid in immune response.

11. Teas

The two best types of tea for fending off microinvaders are Matcha green tea and tulsi tea.

Green Tea and Matcha

Matcha is the most nutrient-rich green tea and comes in the form of a stone-ground powder, completely unfermented. The best Matcha comes from Japan and has up to seventeen times the antioxidants of wild blueberries, and seven times more than dark chocolate.

Green teas are rich in polyphenols, in the form of natural chemicals called catechins. The most powerful catechin in tea is epigallocatechin (EGCG), which was found in one study to be 25 to 100 times more potent than antioxidant vitamins C and E. And Matcha is more than 100 times as potent in EGCG as regular brewed green tea.

Tulsi

Tulsi tea, coming from the holy basil herb, has been used for thousands of years in the Ayurvedic medicine of India. Not only is this tea loaded with antioxidants, but it has multiple positive health benefits, including supporting your immune health, memory, heart health and vision.

12. Herbs and Spices

Herbs and spices are at the top of the list of high ORAC value foods on planet Earth[v]. There are simply too many good ones to summarize here! So I will simply highlight a few that deserve special mention.

Garlic

Garlic, although not at the top of the ORAC chart (5,346), is incredibly beneficial to your immune system because it offers a triple-whammy: it’s antibacterial, antiviral and anti-fungal. You should be eating garlic every day. One of the best things about garlic is that bacteria, viruses, and yeast build up no resistance to it, unlike with synthetic antibiotics.

For optimal benefits, garlic should be fresh since the active ingredient is destroyed within one hour of smashing the garlic cloves. In other words, garlic capsules are basically useless.

Garlic contains allicin, a chemical that is anticarcinogenic. It also has been shown to lower LDL, lower total cholesterol, lower blood pressure, reduce your risk of blood clots and stroke, lower homocysteine, and even prevent insect bites -- including mosquitoes and ticks.

Herbs and Spice and Everything Nice

Immunity from common infections involves not only preventing pathogens from taking hold, but also moderating the immune response to invading pathogens.

Complications arise when you experience an over-response to the infection, which is why H1N1 is taking its toll on healthy young adults. Their bodies are over responding -- something called a “cytokine storm.” It’s basically a severe inflammatory response.[vi]

One wonderful thing about plants (and herbs especially) is that they don’t all stimulate the immune system—some modulate it, or act as a buffer.

Here are some of the best herbs and spices for building a strong immune system that functions correctly:

*
Honeysuckle and chrysanthemum: good antivirals
*
Artemisia: antimalarial
*
Andrographis, aka “King of Bitters”: antiviral, and helps modulate inflammatory response[vii]
*
Licorice: buffers the inflammatory response by increasing steroid output by the adrenal glands; a good buffer if your immune system is over responding to the flu.
*
Turmeric: ORAC score of 159,277; general immune system booster due to its high antioxidant capacity, and an anticancer agent as well; turneric is 5 to 8 times stronger than vitamins C and E, and even strong enough to scavenge the hydroxyl radical, which is considered by some to be the most reactive of all oxidants
*
Black Pepper: Increases the bioavailability of just about all other foods--herbs and other things
*
Oregano: ORAC 13,970; active agent is rosmarinic acid, a strong antioxidant; one tablespoon of oregano has the antioxidant capacity of one medium apple
*
Cinnamon: ORAC 267,536; powerful antimicrobial agent—found to kill E. coli and many other bacteria; also has antiinflammatory compounds
*
Cloves: THE BIG ORAC GRAND PRIZE WINNER AT 314,446, highest of all foods tested! Contains eugenol; its mild anaesthetic benefits are useful for toothaches and sore throats; good antiinflammatory[viii]

Finally, I recently had a fascinating interview with herbalist Donnie Yance, who shared his basic remedy for flu, should you come down with one.

Make this special tea from a combination of herbs that synergistically cause your body to sweat -- which is very desirable if you want to eradicate a virus from your system. And then drink it hot and often:

1. Elderflower (this has been used for hundreds of years for flu)

2. Boneset (eupatorium)

3. Yarrow

4. Linden

5. Peppermint

6. Ginger

By incorporating some of these fantastic foods, you’ll not only evade the circulating viruses but improve your overall health and longevity at the same.



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Vitamin D: key to preventing cancer and heart disease

Make sure you're drinking your milk because it gives you a strong healthy heart?

It's the latest in research about vitamin D that's linking it to everything from protecting you against heart disease to preventing cancer.

And with nearly 60 days cloudy days on average during the winter, it's no wonder so many of us are vitamin D deficient, and that's not a good thing.

Recent studies on the vitamin have found it might be more important to the body than any other, "It is represented in over 13 different organ systems in our body. Our central nervous system, our pancreas, our intestines, our muscles our bones." Dr. Mark Gostine with Michigan Pain Consultants in Grand Rapids has been studying the affects of vitamin D on the body for nearly a decade.

"What we're finding out is vitamin d has tremendous impact on multiple diseases."

Gostine says it can aid in preventing cancer and protecting you against heart disease, "Vitamin D can dampen the inflammation that leads to the hardening of the arteries and that of course can lead to heart failure."

That's a theory that's recently been supported by the American Heart Association. A recent study of nearly 28,000 patients showed that those who were deficient in vitamin D were twice as likely to have diabetes and high blood pressure.

But it's not just heart disease where doctors are discovering the benefits of vitamin D, Dr. Gostine believes it may even help in the prevention of certain cancers like breast and prostate, "The immune system is probably the common denominator here with vitamin D."

Vitamin D is actually a hormone steroid not a vitamin. So the body uses it to regulate the immune system which helps the body in the fight against cancer. "By up regulating the immune system it can help the white cells and all the immune components that are looking for the cancer trying to stamp out the cancer when it's very small when it can still be treated by the bodies immune system.", says Gostine.

So how much vitamin d should we get every day?

Dr. Gostine believes that the 400 units in your multi-vitamin aren't nearly enough because the recommended daily allowance for vitamin D supplements was based on a child's dosage in the 1940's

Dr. Gostine would like to see adults get at least 4,000 units a day or more depending on your level of deficiency.

Melissa Cooper has suffered with back pain for nearly a decade undergoing two unsuccessful surgeries before being recommended to Dr. Gostine. The first thing he did was check to see if she was vitamin d deficient, "I just couldn't believe it when they said my vitamin d level was so low."

In fact it was one of the lowest levels Dr. Gostine had ever seen and immediately placed her on 50,000 units of vitamin D a week. It took more than three months to get Melissa up to normal levels.

Once she was, she endured a third back surgery, this time it was more than successful.

A side by side comparison shows that Melissa actually grew bone in her spine.

Dr.. Gostine is a firm believer vitamin D made the difference, "I don't think there was any question that that was the reason."

Is it the next miracle vitamin? - that's yet to be determined.

But in the meantime it never hurts to soak up the sun when you get the chance.



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Vitamin D: A potential role in cardiovascular disease prevention

Inadequate levels of vitamin D are associated with an increase in the risk of cardiovascular disease and death, a new observational study has found. Dr Tami L Bair (Intermountain Medical Center, Murray, UT) reported the findings here at the American Heart Association 2009 Scientific Sessions.

Bair and colleagues followed more than 27 000 people 50 years or older with no history of cardiovascular disease for just over a year and found that those with very low levels of vitamin D (<15>30 ng/mL). Those deficient in vitamin D were also twice as likely to develop heart failure as those with normal levels.

"We concluded that even a moderate deficiency of vitamin D was associated with developing coronary artery disease, heart failure, stroke, and death," said coauthor Dr Heidi May (Intermountain Medical Center). However, "it is not known whether this is a cause and effect relationship," she told heartwire. Because this study was observational, more research is needed "to better establish the association between vitamin D deficiency and cardiovascular disease," she noted.


Evidence so far suggestive of benefit of vitamin D

Vitamin D was the subject of much discussion in a general session on vitamins at the AHA scientific sessions. Although the evidence supporting the benefits of vitamin D in cardiovascular disease is probably stronger than for any other vitamin, there have been only a few randomized clinical trials, and previous observational studies "show no robust effects," said Dr Harald Dobnig (Medical University of Graz, Austria). The latter suffer from limitations, such as doses of vitamin D supplementation that are too low, low compliance rates, and short study duration, he noted.

There are some large randomized trials underway looking at outcomes with vitamin D; it is hoped that they will provide definitive answers in five to seven years, Dr Eric Rimm (Harvard School of Public Health, Boston, MA) explained.

"I think there's promise for vitamin D. We know that most people have insufficient vitamin D levels in their blood," Rimm told heartwire. "So although it will take five years until some of the trials that are adequately powered to look at cardiovascular disease with vitamin D will report, the epidemiology right now is suggestive that people should have 1000 or 2000 IU of vitamin D a day," he said.


Vitamin D: How do we get it, and how much is enough?

Rimm discussed vitamin D at length, explaining that there are two sources: sunlight in the form of UVB rays, and diet (foods and supplementation). "Many tissue types and cells in the body have vitamin D receptors, and the active form of vitamin D is modulated by calcium and parathyroid hormone," he explained, with potential downstream effects on a number of bodily systems—inflammatory markers and the renin angiotensin system to name just two—he said.

People at highest risk of vitamin D deficiency include those with darker skin, those living at high altitudes, the elderly (because there is less of the precursor for vitamin D in the blood as people age and older people tend to spend less time outside), the obese, those who avoid the sun or cover the skin in the sun, those who are the immobilized or institutionalized, and pregnant and breast-feeding women.

Deficiency in vitamin D is generally agreed to be a blood level of <20>150 ng/mL indicating excessive vitamin D.

Data suggest that many people are likely getting inadequate vitamin D, he said, with studies showing that black Americans have blood levels ranging from 6-18 ng/mL and that white Americans have levels ranging from 16-25 ng/mL.

In general, a supplement of 100 IU of vitamin D per day will increase blood levels of vitamin D by 1 ng/mL, Rimm said. Those taking 1000 IU per day should have blood levels in the range of 25-32 ng/mL and those taking 4000 IU should have levels of 40-50 ng/mL.


Diet and sunshine good sources of vitamin D

However, Rimm stressed that vitamin D need not just come from supplements. "I think for vitamin D, it's a shame just to count on supplementation because, during the right times of year, five to 10 minutes a day of sunlight is sufficient is to make enough vitamin D. I do hear the concerns about skin cancer and I think people should wear suntan lotion, but it's probably better to put it on 10 minutes after you've been in the sun."

He cautioned that "in northern climes, even if you go out in the sun in January, you're not going to make much vitamin D, so there you would need supplementation to get adequate levels."
One of the best dietary sources of vitamin D is fish.

People should remember that diet is an important source of vitamin D, too, he noted. "One of the best dietary sources of vitamin D is fish. We already suggest people eat a couple of servings a week, but having three or four servings a week of fish can get you a fair bit of vitamin D, and would represent an additional 300 to 500 IU of vitamin D. This still might not be sufficient so you might need a little bit of sunlight or to take a vitamin D supplement. It's really a combination of things, that's probably the best approach."

Both Rimm and Dobnig said it is nearly impossible for anyone to suffer adverse effects from too much vitamin D. Those who spend whole days in the sun, such as lifeguards, have vitamin D levels ranging from 45 to 65 ng/mL, said Rimm. "Vitamin D is safe. Hypercalcemia is not a problem, with the rare exception of granulomatous disease," said Dobnig. He added that because vitamin D is a fat-soluble vitamin, it can be given weekly, or even monthly.


Results of two large randomized trials eagerly awaited

Rimm said he hopes ongoing research will inform the vitamin D debate. Data are needed on intermediate end points, such as inflammatory markers and parathyroid hormone, and on "hard" end points, such as coronary artery disease, sudden death, and heart failure, both in primary prevention and in high-risk populations, including those with chronic kidney disease and heart failure.

The results of two large randomized trials are eagerly awaited, he said, including the National Institutes of Health-sponsored VITAL study looking at whether 2000 IU vitamin D and/or 1 g of fish oil (omega-3 fatty-acid supplementation) can reduce the risk of developing heart disease, stroke, or cancer in 20 000 men and women, which is slated to begin in January 2010.

The Thiazolidinedione Intervention with Vitamin D Evaluation (TIDE) study is being coordinated by researchers at McMaster University, Hamilton, ON. This trial is looking at rosiglitazone versus pioglitazone in people with type 2 diabetes at risk of heart disease, but also has a vitamin D versus placebo arm. The primary outcome for the vitamin D arm will be cancer, but there are a number of secondary cardiovascular end points, said Dobnig. Right now, I think the evidence for vitamin D probably is stronger than the evidence for other vitamins.

"The evidence for vitamins is not great," Rimm said. "The best thing we can say now is to stop smoking, eat a good diet, and don't be overweight. I think people sometimes lose touch with the most important message of prevention, and jump right to the vitamins thinking that's going to sustain them, so doing what we know first and best is probably the best place to start."

"After that, right now, I think the evidence for vitamin D probably is stronger than the evidence for other vitamins," he concluded.



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Deviled Eggs Recipe and 10 Health Benefits of Eggs

There are many traditional Thanksgiving Day recipes that everyone looks forward to and deviled eggs are a classic. Whether they are made with using a traditional deviled eggs recipes or one of the newer versions -- including spicy, gluten free , or even a caviar deviled eggs-- Thanksgiving Day isn't the same without this tasty appetizer. Even better? Eggs have great health benefits.

Deviled eggs are hard-boiled eggs cut in half and filled with the hard-boiled egg's yolk mixed with different ingredients. Deviled eggs are usually served cold. They are served as a side dish, appetizer or a main course, and are a common holiday or party food.

Eggs are full of protein and have so many good health benefits that consuming eggs on Thanksgiving is a great idea. Try a few new recipes or stick with the classic deviled eggs recipe for a delicious Thanksgiving Day appetizer.

Easy Deviled Eggs Recipes

Classic Deviled Eggs

Crab & Celery Deviled Eggs

Caviar Deviled Eggs

Gluten Free Deviled Eggs

Health Benefits of Eggs

1. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.

2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.

3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.

4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.

5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.

7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

8. Eggs are one of the only foods that contain naturally occurring vitamin D.

9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.

10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

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Chocolate Milk Good or Bad?

Milk, filled with calcium and vitamin D, may help children grow into strong healthy adults, but many won’t touch it without adding chocolate syrup. A blog on the New Yorker Web site asked New Yorker Food Issue contributors if adding chocolate cancelled the health benefits of milk, or if it is a necessary incentive to get kids to consume nutrients.

Mimi Sheraton said the chocolate is OK because otherwise children may not get the much-needed calcium and vitamin D from the milk. She suggested using high-quality, low-sugar chocolate syrup in lowfat milk. She added chocolate may even add benefits, as recent studies have shown its ability to increase high-density lipoprotein (HDL) cholesterol and reduce inflammation.

While the other contributors gave jokes for answers (Raffi Khatchadourian spoke about genetically engineered cows that produce chocolate milk from their udders; and John Colapinto said he didn’t want his son to drink chocolate milk or even eat sandwiches because of their negative health benefits), the article brings up a good point about how a spoonful of sugar helps the medicine go down. Or, in this era of childhood obesity and kids who experience adult disease, should we skip the sugar and try to give only the medicine?

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Vitamin D Has Numerous Health Benefits

Vitamin D is called as "nature's antibiotic" as recent discoveries have brought to light its numerous health benefits.

Right from the health of your immune system to prevention of heart disease and even vulnerability to influenza, vitamin D is now seen as one of the most critical nutrients for overall health.

But it is also one of those most likely to be deficient - especially during winter when production of the "sunshine vitamin" almost grinds to a halt for people.

Analogs of the vitamin are even being considered for use as new therapies against tuberculosis, AIDS, and other concerns.

And federal experts are considering an increase in the recommended daily intake of the vitamin as more evidence of its value emerges, especially for the elderly.

"About 70 percent of the population of the United States has insufficient levels of vitamin D. This is a critical issue as we learn more about the many roles it may play in fighting infection, balancing your immune response, helping to address autoimmune problems, and even preventing heart disease," said Adrian Gombart, a principal investigator with the Linus Pauling Institute at Oregon State University.

Among other findings about benefits of Vitamin D is the ones made by OSU scientists that it induces the "expression" of cathelicidin, an antimicrobial peptide gene.

This explains in part how it helps serve as the first line of defense in your immune response against minor wounds, cuts, and both bacterial and viral infections.

Experts believe advances in the use of cathelicidin may form the basis for new therapies.

"Vitamin D insufficiency and deficiency is a world-wide, public health problem in both developed and developing nations. Nearly one billion people world-wide are deficient," the new report concluded.

The new report found that low levels of circulating vitamin D are associated with increased risk and mortality from cancer.

Vitamin D plays an important role in activating the immune system, fostering the "innate" immune response and controlling over-reaction of adaptive immunity, and as such may help control autoimmune diseases such as multiple sclerosis, psoriasis and rheumatoid arthritis.

The regulation of cathelicidin by vitamin D, a unique biological pathway for the function of vitamin D that could help explain its multiple roles in proper immune function
, is so important that it's only known to exist in two groups of animals - humans and non-human primates - and has been conserved in them through millions of years of evolution.

Epidemiological studies show a link between vitamin D deficiency and increased rates of respiratory infection and influenza, and it has been hypothesized that flu epidemics may be the result of vitamin D deficiency.

Higher levels of a protein linked to vitamin D have been associated with reduced infections and longer survival of dialysis patients.

Vitamin D has important roles in reducing inflammation, blood pressure and helping to protect against heart disease.




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Vitamin D might be just as important as vaccine to prevent effects of H1N1 swine flu, researchers say

The world's leading vitamin D experts say that raising your levels of "the sunshine vitamin" this winter might be the best way to help your body naturally raise its resistance to all forms of the flu virus - including the H1N1 swine flu virus.

That's the message vitamin D advocate Dr. William Grant wants you to take to the bank.

"I'm a little hesitant to say it will reduce your risk of being infected, but it certainly will reduce your risk of dying from the complications, such as pneumonia, if you are infected," says Grant, founder of the Sunlight, Nutrition and Health Research Center - a vitamin D research and advocacy group.

Grant is concerned that epidemic vitamin D deficiency in Canada -- 97 percent of Canadians are vitamin D deficient in the winter due to Canada's northerly latitudes and relatively weak sunlight 4-6 months of the year -- means that Canadians could be more susceptible to flu virus in the winter.

Grant points to research suggesting:

    -  Higher vitamin D levels assist the body's innate immune system. Some
     studies suggest taking 2,000 IU of vitamin D/day will decrease your
     risk of seasonal flu.
  -  The groups most affected by the H1N1 swine flu virus have been those
     most likely to be vitamin D deficient: pregnant women, obese people,
     those with Type II diabetes and children with neurological disorders.
  -  Many of the deaths associated with the H1N1 virus have been pneumonia
     related, which means anything that would assist your body's innate
     immune system would make you less likely to be affected.

The worldwide vitamin D research community now recommends getting your vitamin D levels checked with a calcidiol test and maintaining vitamin D levels of 40-60 ng/ml.

November is Vitamin D Awareness Month in Canada. For more information about the benefits of vitamin D visit:

    www.vitaminDsociety.org
  www.GrassRootsHealth.org
  www.VitaminDcouncil.org

For further information: Michelle Di Rocco, (416) 360-6522 ext 251, michelle@punchcanada.com or Danna Barak at danna@punchcanada.com

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Low vitamin D linked to high risk of leg artery disease

A new study published in the June 2008 issue of Arteriosclerosis, Thrombosis, and Vascular Biology suggests that taking vitamin D supplements or getting exposed to enough sunshine may help prevent peripheral artery disease (PAD).

PAD is a condition in which the legs are narrowed or clogged by fatty deposit and blood flow is restricted to the legs. It affects an estimated 8 to 12 million Americans, according to the American Heart Association.

Dr. Michal L. Melamed from Albert Einstein College of Medicine, Bronx, New York and colleagues analyzed data from a national survey of 4,839 U.S. adults whose vitamin D levels were measured.

People with PAD had significantly lower levels of vitamin D than those without. Of those with the highest levels of the vitamin, only 3.7 percent had PAD compared to 8.1 percent of those with the lowest levels of vitamin D, the researchers found.

After other factors including age, gender and race were adjusted, people with the lowest levels of vitamin D were 2.18 times more likely to have PAD than those with the highest levels.

Specifically, a 10-nanogram-per-milliliter decrease in the blood vitamin D level was linked to a 35 percent increase in the incidence of PAD.

This study is not a trial, meaning the association is not necessarily a causal relation between PAD and the blood vitamin D level. Because of this, no one knows for sure if taking vitamin D supplements would definitely reduce the risk.



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Low Vitamin D Levels Linked to Increased Risk of Death

Supplementing with the sunshine vitamin could save your life.

If you’ve been keeping up with your nutritional news, you know that you should be supplementing with vitamin D. The benefits associated with the "sunshine vitamin" are many and include reduced risk for a number of diseases. But that isn’t all: getting ample amounts of vitamin D could extend your life, according to two new studies which prove that vitamin is nothing short of a nutritional miracle.

Researchers reported in the Journal of the American Geriatrics Society that people with low vitamin D levels were three times more likely to die from heart disease and two and a half times more likely to die from any cause than those with optimal vitamin D levels. The scientists wrote: “Current dosage recommendations for vitamin D supplementation appear to be inadequate in most older adults to support [the] higher levels that are associated with optimal general health and reduced mortality.”

In addition, a multi-center study published in the August 2009 issue of Nutrition Research found that vitamin D deficiency placed women at an increased risk of death. While recent study out of China found that 94% of people between the ages of 50 and 70 were vitamin D deficient, which increased their risk of metabolic syndrome — a group of symptoms that occur together and promote the development of coronary artery disease, stroke and type 2 diabetes. Other research has linked the lack of vitamin D to osteopenia, osteoporosis, muscle weakness, fractures, common cancers, autoimmune diseases, infectious disease and cardiovascular disease.


The Anti-Aging Bottom Line:

These are just two of many studies highlighting the dangers of low D intake. While the RDA for the vitamin is currently just 400 IU, many experts recommend that 1,000 to 5,000 IU is what's needed to achieve optimum levels. Don't let a vitamin D deficiency put you at risk for health problems as you age. Ask your doctor to check your vitamin D levels so you can be sure you are taking enough supplemental vitamin D to keep your blood levels within a safe range.



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