Vitamin D

Why its needed and where its found.

HW 499 Capstone In Wellness

Kaplan University,

Jeff J Clark NSCA-cpt

January 02, 2015

(All About vitamins, Fruit & Veggie Image, 2014).

Recommend Daily Allowances RDA’s are from 600-5,000 IU per day. This amount is changing with research and I suspect that the RDA’s will go up but for now starting at 600 IU’s is best for most. (800 IU for folks over 70).

(Pho, UCLA, Illustration for Vitamin D Sources, 2013).

More Ways to get Vitamin D: Not only the sun & fish, some

foods; Fruits and veggies plus fortified items like milk, vitamins,

or supplements.

(Joshi, Vit D Sources, 2012), (Rose, Vit. D Bottle, 2012), (All About vitamins, Fruit & Veggie Image, 2014).

Vitamin D Types

Vitamin D has 5 different known types. Vitamin D is really more of a hormone

which helps to regulate the bodies level of calcium and phosphorous (Deshmukh, 2013).

D1 = Ergocalciferol (vitamin D2 and lumisterol).

D2 = ‘Vegan’ vitamin D2, bio availability is questioned, man made.

D3 = Cholecalciferol D3 synthesized in our skin from UV exposure.

D4 = Found in mushrooms and Oysters, not found in humans.

D5 = Sitocalciferol is a pre-hormone, and is related closely to Vitamin D3. D5 is

currently being study for fighting cancer (Deshmukh, 2013).

How Vitamin D gets into or works in our bodies.

Ariza W., (2012)

This time of year we need to supplement, ha ha.

RDA’s For Vitamin D Recommended Dietary Allowances (RDAs) for Vitamin D [1]

Age Male Female Pregnancy Lactation

0–12 months* 400 IU (10mcg) 400 IU(10 mcg)

1–13 years 600 IU (15 mcg) 600 IU(15 mcg)

14–18 years 600 IU (15 mcg) 600 IU(15 mcg) 600 IU(15 mcg) 600 IU(15 mcg)

19–50 years 600 IU (15 mcg) 600 IU(15 mcg) 600 IU(15 mcg) 600 IU(15 mcg)

51–70 years 600 IU (15 mcg) 600 IU (15 mcg)

>70 years 800 IU (20 mcg) 800 IU (20 mcg)

(NIH, Chart, 2014).

Vitamin D Food Sources Food International Units (IU) Per Serving Percent DV Daily Value)*

Pure Cod liver oil, 1 Tablespoon 1,360 340

Salmon, cooked, 3½ ounces 360 90

Mackerel, cooked, 3½ ounces 345 90

Tuna fish, canned in oil, 3 ounces 200 50

Sardines, canned in oil, drained, 1¾ ounces 250 70

Milk, non & reduced fat, whole, vitamin D fortified, 1 cup 98 25

Margarine, fortified, 1 Tablespoon 60 15

Pudding, made with vitamin D fortified milk, ½ cup 50 10

Ready-to-eat cereals fortified with 10% vitamin D, 40 10

Egg, 1 whole (vitamin D is found in egg yolk) 20 6

Liver, beef, cooked, 3½ ounces 15 4

Cheese, Swiss, 1 ounce 12 4

(NIH Chart, 2014)

Vitamin D Pros & Cons!Pros:Why take Vitamin D?

Clinical research suggests that the use of Vitamin D may prevent or treat:

Burns

Depression

Crohn’s Disease

Rickets

Osteoporosis

Asthma

Influenza

Anti inflammatory properties.

Weight loss (all About vitamins, 2014).

Cons: Side effects of to much Vitamin D?

• Possible side effects with high concentrations

over a long time:

• Headaches

• Weight loss

• Kidney Stones

• Diarrhea

• Increased thirst

• Loss of appetite

• Nausea

• Fatigue (All About vitamins, 2014).

Vitamin D Pros

& Cons

(TO Little)

If the blood contains less than 10 nanomol (nmol) of vitamin per liter of serum, mortality is 2.31 times higher (Joshi, 2012).

(TO Much)

However, if the blood contains more than 140 nmol of vitamin per liter of serum, mortality is higher by a factor of 1.42., (Joshi, 2012).

(Just Right)

Both values are compared to 50 nmol of vitamin per liter of serum, where the scientists see the lowest mortality rate, (Joshi, 2012).

All this information is from a recent study on 247,574 blood samples in Copenhagen. Need to have more studies but sticking to RDA’s is best. (Joshi, 2012)

Upcoming Vitamin D Study Who: A nationwide clinical trial is recruiting 20,000 older adults, including men 60

and older and women 65 and older

Four study groups.

A. Group One: will take vitamin D and fish oil pills.

B. Group Two: will take vitamin D and a placebo.

C. Group Three: will take a fish-oil supplement and a placebo.

D. Group Four: will take two placebo pills.

Study participants will take 2,000 I.U.’s of vitamin D3, believed to be the form most easily used by the body. The study will use one-gram supplements of omega-3 fish oil, about 5 to 10 times the average daily intake (Parker-Pope, 2010).

Goal to see if More Vitamin D is better for seniors.

Take Home Message

(Dean, Skeleton 2014).

Vitamin D is needed for many of the body’s functions and is primarily related to the

skeletal system.

Remember to eat: Oily fish, drink your milk, Take a Multi-Vitamin, and a separate

Vitamin D if not in a sunny area plus be sure to get safe amounts of sun.

Vitamin D is actually a hormone but it is known has a vitamin.

Your body can produce enough Vitamin D if it has enough sunlight. The RDA’s for

Vitamin D is 600 IU for most but for seniors 70 and up take 800 IU. New Studies are

testing to see if even more is better.

Pros far out way the cons!

ReferencesSlide 1: Image: All about vitamins (2014). A guide to vitamins and supplements, Vitamins D.: http://www.allaboutvitamins.co.uk/vitamin-information/vitamin-d.html

Slide 2: Trimarchi T., (2014). How much vitamin d do you get from the sun? http://health.howstuffworks.com/wellness/food-nutrition/vitamin-supplements/how-much-vitamin-d-from-sun1.htm Link: How much vitamin D do you get form the sun?

Slide 2: Pho K. MD, (2013). UCLA Endocrine: Vitamin D Source Illustrationhttp: http://i1.wp.com/ohthatmeredith.com/wp-content/uploads/2010/11/vitamin-d.jpg?resize=720%2C540

Slide 3: Image: All about vitamins (2014). A guide to vitamins and supplements, Vitamins D. : http://www.allaboutvitamins.co.uk/vitamin-information/vitamin-d.html

Slide 3, Image: Rose D. (Feb. 2009). New evidence ties Vitamin D Deficiency to Multiple Sclerosis, image of vitamin D bottle,

Slide 3, Image: Johsi M., (May, 2012). Excessive levels of vit D can be as unhealthy as too little, Image, http://www.topnews.in/health/excessive-levels- vit-d-can-be-unhealthy-too-little-215849 http://www.topnews.in/health/excessive-levels-vit-d-can-be-unhealthy-too-little-215849

Slide 4: Deshmukh N., (2013). Different Types of Vitamin D, Five known types, http://www.buzzle.com/articles/different-types-of-vitamin-d.html

Slide 5: Ariza W., (2012) Understanding Vitamin D deficiency, http://sjccfthynet.blogspot.com/2011/05/understanding-vitamin-d-deficiency.htmhttp://sjccfthynet.blogspot.com/2011/05/understanding-vitamin-d-deficiency.html

Slide 6: Maypole J. MD. (2014) Vitamin D in Kids: How Much Is Enough? http://www.thefastertimes.com/pediatrics/files/2010/11/vitdtoon.jpg

Slide 7 & 8: NIH (2014). Vitamin D Fact Sheet for health Professionals. http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Slide 9: All about vitamins (2014). A guide to vitamins and supplements, Vitamins D. http://www.allaboutvitamins.co.uk/vitamin-information/vitamin-d.html

Slide 10; The Mayo Clinic (2014) defines the following: Crohn’s Disease, Rickets: Osteoporosis: mayoclinic.com

Slide 11: Johsi M., (May, 2012). Excessive levels of vit D can be as unhealthy as too little, Image,http://www.topnews.in/health/excessive-levels- vit-d-can-be-unhealthy-too-little-215849

Slide 11: Parker-Pope T., (February, 2010). Vitamin D, Miracle Drug: Is it Science or Just Talk? http://helpwithcancer.org/2010/02/balanced-article-about-pros-cons-of-using-vitamin-d-supplements.html

Slide 12:Image: Dean (2014). Bio II Anatomy & Physiology, Skeleton, http://shenandoahshs.sharpschool.net/cms/One.aspx?portalId=3201788&pageId=5529226

Speaking NotesSlide 1: I’d Introduce myself and my educational background. I’m and NSCA-cpt and have a 4 year degree in Health & Wellness from Kaplan University. Has a personal trainer I have seen the positive effects of diet and exercise.

Slide 2: Your body is able to produce its own vitamins D3 when your skin is exposed to the sun’s ultraviolet rays, specifically ultraviolet (UVB) radiation. When UVB rays hit your skin, a chemical reaction happens (Trimarchi, 2012). I would recommend 10 to 15 mins and 2 or more times a week without sunscreen on your face, arms, legs, and back. After this add SPF 15 or higher if remaining in the sun. Vitamin D is actually a hormone but is most commonly referred to has a a vitamin. An IU is a very small measurement in science and recognized around the world.

Slide 3: Speaking Notes: Go over slide and let audience know that I’m from the Rainy Pacific North West. This is why I studied and found information for Vit. D. Many people need the sun to get vitamin D However; not all areas are sunny. Other sources include: Fruits and veggies. In the Pacific Northwest we have seafood and Salmon.

Slide 4: Explain Bio availability: This term refers to if your body is able to use or absorb an item or if it just passes through the body and is unusable.

Slide 5: I would stress that it is better to take Vitamin D then to not take it. Over all a balance of it in your body is best. At least the RDA’s should be follow especially if you live in an area with less sun. or rainy weather. I would speak to the fact that I’m from the Pacific Northwest and we receive less sun. Discuss some of the Pros and explain what the following are: The Mayo Clinic (2014) defines the following: Crohn’s Disease: Crohn's disease has an inflammatory bowel disease (IBD). Causing inflammation of the lining of your digestive tract, which can lead to abdominal pain, severe diarrhea, fatigue, weight loss and malnutrition. Rickets: Is the softening and weakening of bones in children, usually because of an extreme and prolonged vitamin D deficiency. Osteoporosis: Osteoporosis causes bones to become weak and brittle — so brittle that a fall or even mild stresses like bending over or coughing can cause a fracture. White and Asian women — especially older women who are past menopause — are at highest risk. Kidney stones (renal lithiasis) are small, hard deposits that form inside your kidneys. The stones are made of mineral and acid salts.

Slide 6: I would quote a line form a Dr. Seuss book, One Fish Two Fish, Red Fish, Blue fish. For a laugh, and then I would read off two of the fish sources, and then talk about the rest individually. I would also have the crowd tell me what from Vitamin D must be based off of the types of food. (all liquids or oils therefore vitamin D is a fat soluble vitamin.

Slide 7: Speaking notes: RDA’s = Recommended Daily Allowances. Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy people. IU = International Unit is an internationally accepted amount of substance used for fat soluble vitamins like (A, D, and E). mcg= microgram

:

Speaking NotesSlide 8: I would quote a line form a Dr. Seuss book, One Fish Two Fish, Red Fish, Blue fish. For a laugh, and then I would read off two of

the fish sources, and then talk about the rest individually. I would also have the crowd tell me what from Vitamin D must be based off of the

types of food. (all liquids or oils therefore vitamin D is a fat soluble vitamin).

Slide 9: I would stress that it is better to take Vitamin D then to not take it. Over all a balance of it in your body is best. At least the RDA’s

should be follow especially if you live in an area with less sun or rainy weather. I would speak to the fact that I’m from the Pacific

Northwest and we receive less sun. I would discuss some of the Pros and explain what the following are:

Most people don’t receive enough Vitamin D, whether from their diet or from sunlight. Estimates are that 30 to 40% of adults are Vitamin D

deficient. In our modern culture of indoor living and working, as well as sunscreen protection (sunscreen blocks UVB light from entering the

skin and therefor no Vitamin D is produced), we are all at some level of risk (Admin, 2013).

The Mayo Clinic (2014) defines the following: Crohn’s Disease: Crohn's disease has an inflammatory bowel disease (IBD). Causing

inflammation of the lining of your digestive tract, which can lead to abdominal pain, severe diarrhea, fatigue, weight loss and malnutrition.

For the younger people I’d say its having an upset tummy and runny pooh. Rickets: Is the softening and weakening of bones in children,

usually because of an extreme and prolonged vitamin D deficiency. Osteoporosis: Osteoporosis causes bones to become weak and brittle —

so brittle that a fall or even mild stresses like bending over or coughing can cause a fracture. White and Asian women — especially older

women who are past menopause — are at highest risk. Kidney stones (renal lithiasis) are small, hard deposits that form inside your kidneys.

The stones are made of mineral and acid salts.

Slide 10: Speaking notes, I would talk about having too little or too much vitamin D. I would tell the store of Goldilocks and the three bears

to inject humor and help paint an image. I would explain poor baby bears and Goldilocks dilemma of to much or not enough of something

can be good or bad. This would make the class elders smile and the younger crowd would also relate. With most things in life moderation

proves to be best. From the slide information taking the proper RDA would be the best course of direction. I would explain what a mole is:

a unit of measurement used in chemistry or science. A (Nano-mol) Nmol is a very small unit of measurement in the metric system, the metric

system is used around the world and for most scientific measurements. I would take out a large calculator (prop) and demo what the

nanomol number looks like which is 10 to the minus 9th power (aka a very small amount).

Slide 11: Speaking Notes: I would discuss the above slide and infer that studies are under way to learn why or why not vitamin D is so good.

Current research shows that Vitamin D is well tolerated by most and is over all great for our health if taken in proper dosing.

Slide 12: Read the highlights from the slide. (Slides 13 to 15 are references and speaking notes).