Vitamin D: The Wonder Vitamin?

This fat-soluble “sunshine vitamin” has recently re-emerged as the wonder vitamin with numerous research studies coming out monthly on its health benefits.

Until very recently, it was thought that the RDA for Vitamin D (400 IU/day) was sufficient to prevent disease and to maintain bone health. We have recently seen an epidemic of vitamin D deficiency in this country, which is thought to be responsible for many autoimmune diseases such as rheumatoid arthritis and Multiple Sclerosis, cancers and even cardiovascular disease.

What are the recent findings on Vitamin D?

In January 2009 researchers from the University of Cambridge and the University of Michigan Peninsula Medical School revealed that compared to those with optimum Vitamin D levels, those with the lowest levels were more than twice as likely to be cognitively impaired – i.e. have dementia

In February 2009 the Archives of Internal Medicine studied 19,000 adults and adolescents. People with the lowest average levels of Vitamin D were 40% more likely to have a recent respiratory infection compared to those with higher Vitamin D levels

In March 2009 the Journal of Nutrition published research showing that high intakes of both calcium and Vitamin D helped protect against diabetes. C-peptide (a measure that determines if diabetes is in the works) was 20% lower in those with higher blood levels of Vitamin D

In April 2009 the American Journal of Clinical Nutrition published research showing that a daily supplement of 83 mcg. of Vitamin D per day (or 3320 IU) significantly boosted heart health by lowering triglyceride levels (storage form of fat) and markers of inflammation in the blood that indicate heart disease

In June 2009 the National Institutes of Health funded a study that showed that higher blood levels of Vitamin D were linked to increased loss of abdominal fat

Benefits of vitamin D are more important than we all knew – lowering risk of heart disease, respiratory infections, dementia, and diabetes and helping with weight loss!

A great way to get your vitamin D, besides food, is exposure to daylight or sunshine three times per week for about 10-15 minutes, since your skin has the ability to manufacture it after being exposed to sunlight. Since many of us try to stay out of sun due to skin cancer, we are deficient in natural vitamin D. However, it is still important to wear your sunscreen.

Some researchers are now calling Vitamin D the antibiotic vitamin since it boosts protection in the white blood cells of antimicrobial compounds that defends the body against germs. Many physicians are recommending intakes of 1000-2000 IU of Vitamin D per day to help with already low tissue levels and increasing the tissue levels to help prevent disease.

Next time you visit your physician ask to have your Vitamin D levels checked to know if you are in need of supplementation – it could save you more than just a cold!

Omega 3's for Health?

Why all the hype about Omega-3 fatty acids, and what exactly are they good for? The history of fats is a long complex one we will save for another blog. The important thing to know for now is that Omega-3 fatty acids are a type of polyunsaturated fat or one that is liquid at room temperature. Another type of polyunsaturated fat is known as Omega-6 fatty acids and it is vital to know the difference.

Omega-3 fatty acids are critical to keeping the cells of your body healthy and flexible so good nutrients can get in and waste can get out. They have what is known as an “anti-inflammatory effect” in the body versus the “pro-inflammatory” effect that omega-6 fatty acids have. Think of what happens when you sprain your ankle and it swells – this can happen internally to the body when your diet is out of whack and you are not getting the right types of fats.

The 3 types of omega-3 fatty acids have long chemical names but let’s stick with the abbreviations: ALA, DHA, and EPA. ALA is found in high concentrations in ground flax seeds and DHA and EPA are found in fish and fish oil It is thought that 85% of Americans are deficient in Omega-3 fatty acids which has lead to many types of medical problems including heart disease, arthritis, diabetes, depression, Alzheimer’s, and cancer to name a few.

Olive oil is the main one that contains large amounts of omega-3 fatty acids. Most other oils are high in omega-6: vegetable, corn, sunflower, safflower, soybean. Canola oil is a genetically modified product (see blog 4/9/09) and therefore not recommended.

Multiple research studies in the past year have proven:

Daily intake of DHA and EPA (fish oil) can lower triglyceride levels by 25-30% which can subsequently lower risk of heart disease and diabetes

EPA taken daily by patients with colorectal cancer had suppression of cancer cell growth

After supplementing for 4 weeks with EPA/DHA, subjects displayed significantly lower levels of depression compared to controls

Supplementing with DHA and DPA delayed the onset of Alzheimer’s disease by reducing inflammation in the brain

Patients with Rheumatoid Arthritis taking omega-3 fatty acids had significant reduction of their pain intensity, morning stiffness and joint pain and were able to lower their pain medications

Taking EPA/DHA during the 3rd trimester of pregnancy contributes significantly to both neurological and visual development of the baby besides improved mood of the Mother

The ALA in ground flax seed contains a lignan, a type of phytoestrogen that is thought to have a role in prevention of breast cancer. Since the lignan can bind to estrogen receptors, estrogen related cancers are minimized

The take home message is you can’t afford NOT to take omega-3 fatty acids for health and prevention of disease. To get your omega-3’s I recommend a daily intake of:

1. 1 tablespoon per day of ground flax seed for ALA
2. At least 1000 mg. each of DHA and EPA from fish oil or fatty fish
3. Use olive oil as your main oil and minimize other oils