Vitamin D is essential to the optimal health of nearly every organ and tissue in the body. Studies have found vitamin D supplementation to be beneficial in strengthening bones, boosting the immune system, reducing the incidence of high blood pressure, asthma, diabetes, autoimmune conditions, inflammation (the root of chronic disease), and many other health conditions.
Here’s the paradox: Vitamin D is essential for calcium metabolism and, when taken simultaneously with a calcium supplement or calcium-fortified food, increases the absorption of calcium from the intestinal tract. This might seem like a good thing, except that it may be adding to the already excessive calcium levels in the body. We want calcium in our bones, not calcifying our arteries and triggering inflammation that leads to more calcium loss from the bones. (See Why I don’t Take Calcium).
Studies have indicated that adequate vitamin D blood levels lower the risk of fracture and improve bone mineral density.
Other studies show bone loss and calcifications throughout the body when there is an excess of vitamin D, much like an excess of calcium.
Calcium taken alone showed no protection against fractures. Vitamin D taken apart from calcium showed the same degree of protection against fractures as when it was taken with calcium.
Bottom line: We need optimal levels of vitamin D for good health, without supplementing in a way that contributes to excess calcification in the body. Excess vitamin D levels can pull calcium out of bones. Vitamin D is a fat-soluble vitamin that can be stored in the body for many months and slowly released, even after supplementation has been discontinued.
To know if you have optimal levels of vitamin D, have your blood levels checked every two or three months until you are in the optimal range. Then, continue to monitor your levels about every six months.
The current recommended target range for vitamin D levels is between 40 and 80 ng/cc. Dr. Levy, in his book Death by Calcium, recommends a long-term maintenance range of between 50 and 60 ng/cc. The best tests measure 25-hydroxyvitamin D.
Vitamin D3 (cholecalciferol) is the preferred form, not vitamin D2 (ergocalciferol).
Read the ingredients on food and beverage labels for the common additive of vitamin D2. Also, consider avoiding these products when calcium has also been added. This is commonly found in plant-based milk alternatives.
Keep learning to be healthy!
Lisa Hernandez, Certified Nutritionist & Health Coach
1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”
This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease. It does not take the place of any medical care that you may need. Consult your health care provider about making dietary and lifestyle changes that are right for you.