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From: Juhana Harju on 27 Sep 2006 15:03
According to a Harvard study optimal circulating vitamin D concentrations in
relation to bone density and other outcomes are between 90-100 nmol/l.
Achieving this level may require much higher level of vitamin D
supplementation than what is rutinely recommended. Personally I have started
to take 50 micrograms daily, and I am going to have my 25(OH)D levels
checked in February or March to make sure that I reach the optimal levels.

Please notice that there is an error in the abstract as 1000 IU is not 40
micrograms but 25 micrograms (40 micrograms equites 1600 IU).

-------------------------------------------------------------------------------------

Am J Clin Nutr. 2006 Jul;84(1):18-28.
Estimation of optimal serum concentrations of 25-hydroxyvitamin D for
multiple health outcomes.
Bischoff-Ferrari HA, Giovannucci E, Willett WC, Dietrich T, Dawson-Hughes B.
Department of Nutrition, Harvard School of Public Health, Boston, MA, USA.

Recent evidence suggests that vitamin D intakes above current
recommendations may be associated with better health outcomes. However,
optimal serum concentrations of 25-hydroxyvitamin D [25(OH)D] have not been
defined. This review summarizes evidence from studies that evaluated
thresholds for serum 25(OH)D concentrations in relation to bone mineral
density (BMD), lower-extremity function, dental health, and risk of falls,
fractures, and colorectal cancer. For all endpoints, the most advantageous
serum concentrations of 25(OH)D begin at 75 nmol/L (30 ng/mL), and the best
are between 90 and 100 nmol/L (36-40 ng/mL). In most persons, these
concentrations could not be reached with the currently recommended intakes
of 200 and 600 IU vitamin D/d for younger and older adults, respectively. A
comparison of vitamin D intakes with achieved serum concentrations of
25(OH)D for the purpose of estimating optimal intakes led us to suggest
that, for bone health in younger adults and all studied outcomes in older
adults, an increase in the currently recommended intake of vitamin D is
warranted. An intake for all adults of > or =1000 IU (40 microg) vitamin D
(cholecalciferol)/d is needed to bring vitamin D concentrations in no less
than 50% of the population up to 75 nmol/L. The implications of higher doses
for the entire adult population should be addressed in future studies. PMID:
16825677

The abstract:
http://tinyurl.com/pud29

The full study in pdf form:
http://tinyurl.com/sx27a

--
Juhana


From: Larry on 27 Sep 2006 23:55
Have you checked your current vitamin D levels to make sure that you
need supplementation? Have you consulted with an endocrinologist to see
what the pros/cons are and whether he/she recommends the supplementation?

Larry E.

Juhana Harju wrote:
> According to a Harvard study optimal circulating vitamin D concentrations in
> relation to bone density and other outcomes are between 90-100 nmol/l.
> Achieving this level may require much higher level of vitamin D
> supplementation than what is rutinely recommended. Personally I have started
> to take 50 micrograms daily, and I am going to have my 25(OH)D levels
> checked in February or March to make sure that I reach the optimal levels.
>
> Please notice that there is an error in the abstract as 1000 IU is not 40
> micrograms but 25 micrograms (40 micrograms equites 1600 IU).
>
> -------------------------------------------------------------------------------------
>
> Am J Clin Nutr. 2006 Jul;84(1):18-28.
> Estimation of optimal serum concentrations of 25-hydroxyvitamin D for
> multiple health outcomes.
> Bischoff-Ferrari HA, Giovannucci E, Willett WC, Dietrich T, Dawson-Hughes B.
> Department of Nutrition, Harvard School of Public Health, Boston, MA, USA.
>
> Recent evidence suggests that vitamin D intakes above current
> recommendations may be associated with better health outcomes. However,
> optimal serum concentrations of 25-hydroxyvitamin D [25(OH)D] have not been
> defined. This review summarizes evidence from studies that evaluated
> thresholds for serum 25(OH)D concentrations in relation to bone mineral
> density (BMD), lower-extremity function, dental health, and risk of falls,
> fractures, and colorectal cancer. For all endpoints, the most advantageous
> serum concentrations of 25(OH)D begin at 75 nmol/L (30 ng/mL), and the best
> are between 90 and 100 nmol/L (36-40 ng/mL). In most persons, these
> concentrations could not be reached with the currently recommended intakes
> of 200 and 600 IU vitamin D/d for younger and older adults, respectively. A
> comparison of vitamin D intakes with achieved serum concentrations of
> 25(OH)D for the purpose of estimating optimal intakes led us to suggest
> that, for bone health in younger adults and all studied outcomes in older
> adults, an increase in the currently recommended intake of vitamin D is
> warranted. An intake for all adults of > or =1000 IU (40 microg) vitamin D
> (cholecalciferol)/d is needed to bring vitamin D concentrations in no less
> than 50% of the population up to 75 nmol/L. The implications of higher doses
> for the entire adult population should be addressed in future studies. PMID:
> 16825677
>
> The abstract:
> http://tinyurl.com/pud29
>
> The full study in pdf form:
> http://tinyurl.com/sx27a
>
From: Juhana Harju on 28 Sep 2006 00:40
Larry wrote:
: Have you checked your current vitamin D levels to make sure that you
: need supplementation? Have you consulted with an endocrinologist to
: see what the pros/cons are and whether he/she recommends the
: supplementation?

Hi Larry,

Those are good questions. I checked my 25(OH)D levels in July this year and
they were at a good level (81 nmol/l) due to sun exposure. My current dose
50 micrograms is a dose which was recommended by my doctor. 50 micrograms is
a safe dose in wintertime (my doctor said that also) and I am not aware of
any risks involved in taking that (I have been doing some study about the
subject).

About the pros and cons: I recommend reading the full study I linked. That
would probably answer to some of your questions and doubts. Adequate
supplementation of vitamin D not only reduces fracture risk and improves
bone density, but it also reduces the risk of many cancers and multiple
schlerosis, and it improves immunity and muscle strenght. These are just few
of the many benefits, but I recommend that you do your own study about the
subject.

: Juhana Harju wrote:
:: According to a Harvard study optimal circulating vitamin D
:: concentrations in relation to bone density and other outcomes are
:: between 90-100 nmol/l. Achieving this level may require much higher
:: level of vitamin D supplementation than what is rutinely
:: recommended. Personally I have started to take 50 micrograms daily,
:: and I am going to have my 25(OH)D levels checked in February or
:: March to make sure that I reach the optimal levels.
::
:: Please notice that there is an error in the abstract as 1000 IU is
:: not 40 micrograms but 25 micrograms (40 micrograms equites 1600 IU).
::
:: -------------------------------------------------------------------------------------
::
:: Am J Clin Nutr. 2006 Jul;84(1):18-28.
:: Estimation of optimal serum concentrations of 25-hydroxyvitamin D for
:: multiple health outcomes.
:: Bischoff-Ferrari HA, Giovannucci E, Willett WC, Dietrich T,
:: Dawson-Hughes B. Department of Nutrition, Harvard School of Public
:: Health, Boston, MA, USA.
::
:: Recent evidence suggests that vitamin D intakes above current
:: recommendations may be associated with better health outcomes.
:: However, optimal serum concentrations of 25-hydroxyvitamin D
:: [25(OH)D] have not been defined. This review summarizes evidence
:: from studies that evaluated thresholds for serum 25(OH)D
:: concentrations in relation to bone mineral density (BMD),
:: lower-extremity function, dental health, and risk of falls,
:: fractures, and colorectal cancer. For all endpoints, the most
:: advantageous serum concentrations of 25(OH)D begin at 75 nmol/L (30
:: ng/mL), and the best are between 90 and 100 nmol/L (36-40 ng/mL). In
:: most persons, these concentrations could not be reached with the
:: currently recommended intakes of 200 and 600 IU vitamin D/d for
:: younger and older adults, respectively. A comparison of vitamin D
:: intakes with achieved serum concentrations of 25(OH)D for the
:: purpose of estimating optimal intakes led us to suggest that, for
:: bone health in younger adults and all studied outcomes in older
:: adults, an increase in the currently recommended intake of vitamin D
:: is warranted. An intake for all adults of > or =1000 IU (40 microg)
:: vitamin D (cholecalciferol)/d is needed to bring vitamin D
:: concentrations in no less than 50% of the population up to 75
:: nmol/L. The implications of higher doses for the entire adult
:: population should be addressed in future studies. PMID: 16825677
::
:: The abstract:
:: http://tinyurl.com/pud29
::
:: The full study in pdf form:
:: http://tinyurl.com/sx27a

--
Juhana


From: Juhana Harju on 28 Sep 2006 02:49
Larry wrote:
: Have you checked your current vitamin D levels to make sure that you
: need supplementation? Have you consulted with an endocrinologist to
: see what the pros/cons are and whether he/she recommends the
: supplementation?
:
: Larry E.

Concerning the safety of taking 50 micrograms you may want to have a look at
this clinical trial where 100 micrograms was considered to be a safe dose.
(Taking 100 micrograms is not a level I am advocating, unless there is a
good reason and it is prescribed by a doctor.)

------------------------------------------------------------------------------------------

Am J Clin Nutr. 2001 Feb;73(2):288-94.
Efficacy and safety of vitamin D3 intake exceeding the lowest observed
adverse effect level.
Vieth R, Chan PC, MacFarlane GD.
Mount Sinai Hospital, Toronto, Ontario, Canada.

BACKGROUND: The Food and Nutrition Board of the National Academy of Sciences
states that 95 microg vitamin D/d is the lowest observed adverse effect
level (LOAEL). OBJECTIVE: Our objective was to assess the efficacy and
safety of prolonged vitamin D3 intakes of 25 and 100 microg (1000 and 4000
IU)/d. Efficacy was based on the lowest serum 25-hydroxyvitamin D [25(OH)D]
concentration achieved by subjects taking vitamin D3; potential toxicity was
monitored by measuring serum calcium concentrations and by calculating
urinary calcium-creatinine ratios. DESIGN: Healthy men and women (n = 61)
aged 41 +/- 9 y (mean +/- SD) were randomly assigned to receive either 25 or
100 microg vitamin D3/d for 2-5 mo, starting between January and February.
Serum 25(OH)D was measured by radioimmunoassay. RESULTS: Baseline serum
25(OH)D was 40.7 +/- 15.4 nmol/L (mean +/- SD). From 3 mo on, serum 25(OH)D
plateaued at 68.7 +/- 16.9 nmol/L in the 25-microg/d group and at 96.4 +/-
14.6 nmol/L in the 100-microg/d group. Summertime serum 25(OH)D
concentrations in 25 comparable subjects not taking vitamin D3 were 46.7 +/-
17.8 nmol/L. The minimum and maximum plateau serum 25(OH)D concentrations in
subjects taking 25 and 100 microg vitamin D3/d were 40 and 100 nmol/L and 69
and 125 nmol/L, respectively. Serum calcium and urinary calcium excretion
did not change significantly at either dosage during the study. CONCLUSIONS:
The 100-microg/d dosage of vitamin D3 effectively increased 25(OH)D to
high-normal concentrations in practically all adults and serum 25(OH)D
remained within the physiologic range; therefore, we consider 100 microg
vitamin D3/d to be a safe intake. PMID: 11157326

http://tinyurl.com/htzgv



: Juhana Harju wrote:
:: According to a Harvard study optimal circulating vitamin D
:: concentrations in relation to bone density and other outcomes are
:: between 90-100 nmol/l. Achieving this level may require much higher
:: level of vitamin D supplementation than what is rutinely
:: recommended. Personally I have started to take 50 micrograms daily,
:: and I am going to have my 25(OH)D levels checked in February or
:: March to make sure that I reach the optimal levels.
::
:: Please notice that there is an error in the abstract as 1000 IU is
:: not 40 micrograms but 25 micrograms (40 micrograms equites 1600 IU).
::
:: -------------------------------------------------------------------------------------
::
:: Am J Clin Nutr. 2006 Jul;84(1):18-28.
:: Estimation of optimal serum concentrations of 25-hydroxyvitamin D for
:: multiple health outcomes.
:: Bischoff-Ferrari HA, Giovannucci E, Willett WC, Dietrich T,
:: Dawson-Hughes B. Department of Nutrition, Harvard School of Public
:: Health, Boston, MA, USA.
::
:: Recent evidence suggests that vitamin D intakes above current
:: recommendations may be associated with better health outcomes.
:: However, optimal serum concentrations of 25-hydroxyvitamin D
:: [25(OH)D] have not been defined. This review summarizes evidence
:: from studies that evaluated thresholds for serum 25(OH)D
:: concentrations in relation to bone mineral density (BMD),
:: lower-extremity function, dental health, and risk of falls,
:: fractures, and colorectal cancer. For all endpoints, the most
:: advantageous serum concentrations of 25(OH)D begin at 75 nmol/L (30
:: ng/mL), and the best are between 90 and 100 nmol/L (36-40 ng/mL). In
:: most persons, these concentrations could not be reached with the
:: currently recommended intakes of 200 and 600 IU vitamin D/d for
:: younger and older adults, respectively. A comparison of vitamin D
:: intakes with achieved serum concentrations of 25(OH)D for the
:: purpose of estimating optimal intakes led us to suggest that, for
:: bone health in younger adults and all studied outcomes in older
:: adults, an increase in the currently recommended intake of vitamin D
:: is warranted. An intake for all adults of > or =1000 IU (40 microg)
:: vitamin D (cholecalciferol)/d is needed to bring vitamin D
:: concentrations in no less than 50% of the population up to 75
:: nmol/L. The implications of higher doses for the entire adult
:: population should be addressed in future studies. PMID: 16825677
::
:: The abstract:
:: http://tinyurl.com/pud29
::
:: The full study in pdf form:
:: http://tinyurl.com/sx27a

--
Juhana


From: Shirley ann on 28 Sep 2006 07:38
My citrate calcium has vitamin D in it.
My MD has me on 1200 mg calcium a day. I take it every 6 hours to get
this much in me.

2 tablets has 400 mg of Vitamin D and 630 mg citrate calcium in it, so
I get 800 mg a day of vitamin D.

My bone density test showed an improvement after 2 years on this amount.
My doctor is an Endocrinologist.

shirleyann

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