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How much Vit D ?


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HOW MUCH VITAMIN D DO I NEED DAILY?


Not many of us have the time to get outside everyday and even if we could there is no guarantee the sun will be shining.

If you are lucky enough to get sun exposure daily, and this is always a problem in the UK even in the summer,

then 20 -30 mins a day when your shadow is shorter than you are will produce between 10,000 - 20,000 iu.


The government recommends between 400-1,000 iu daily. It does seem an anomaly that we are able to make vitamin D
 
in such large quantities naturally in our skins, yet the government says we only need 400-1000 iu. daily.

These amounts are only protective for bone health.

The newest research says that in order to protect ourselves from the myriad of diseases that afflict us worldwide

we need to get our levels up, and keep them up all year round.

How can we best do this?

By monitoring our blood serum levels of 25(OH)D  every 6 months or so and
 
adjusting our level of sun exposure or supplementation to maintain the levels required for optimal health.

Carol Baggerly recommends blood serum levels of 40-60ng/ml (100-150 nmol/L)


or the 'Test Explanation' page from the menu on the left.


SUN EXPOSURE AND SUNSCREENS.


The media, sunscreen companies, dermatologists and Cancer Research have done great job of scaring us all

to stay out of the sun and to put on sunscreen before we venture outside.

Parents have been so indoctrinated that they feel irresponsible if they allow their children to go outside without a sunscreen on.


Unfortunately this has led to what some scientists are calling a 'worldwide epidemic of vitamin D deficiency'.

Oliver Gillie who was the medical correspondent for The Sunday Times and The Independent has 

written several books on vitamin D deficiency, which can be downloaded from his website;


Thanks to scientists like Oliver Gillie, and others like him, the message is beginning to get through to the mainstream media

that the advice we have been given is misguided.

Oliver Gillie has spent several years lobbying the government and Cancer Research to change their policies.


Sunscreen companies are just beginning to change their advice to 

the public and now say: 

'Apply sunscreen after 10 mins in the sun without it'.


Sunscreens prevent the body from making vitamin D by blocking the UVB rays.

SPF8    reduces ability to make vitamin D by 90%

SPF15      "           "      "     "        "       "      99%

Unfortunately most sunscreens block the UVB rays that produce vitamin D.

So using a sunscreen that gives protection only to UVB rays and little or no protection to UVA rays is counter productive,

as UVA are the very rays that penetrate deep into the skin and are also linked to cancer and melanomas.

Statistics have shown that skin cancer rates have risen since the sunscreen campaigns began 30 years ago.

4 out of 5 sunscreens do not adequately protect consumers and often contain harmful chemicals.
 
Suppliers and manufacturers of sunscreens advice to the public: 'to protect our skin from the sun at all times'

has cost us dearly in terms of our health.

We need to expose our skins to UVB rays to make vitamin D.

The time needed for exposure is very short.

From 10-30 mins a day is all that is required, or just until the skin begins to turn pink.

Use common sense to judge how long is long enough! Do not allow the skin to go beyond pink to red.

As the skin tans, you are building up resistance to burning.
 
This is the reason dark skinned people need more exposure than fair skinned people. 

The pigment in the skin acts like a sunscreen.

After this time cover up, go in the shade, or use a safe sunscreen.


WHAT IS A SAFE SUNSCREEN?

There are a few safe sun screens now entering the market place and I am sure there will be many more,

once people begin to see the chemical contents of the popular brands.

See Dr Mercolas sunscreens for an in depth look at what we are putting on our skin.
 
Mercola says of the contents of sunscreens: 'if you wouldn't put this in your mouth, then don't put it on your skin,

as it is rapidly absorbed directly into the bloodstream'.


Dr. Mercola's Comment:

How many people know that not getting enough sun KILLS 50,000 people from cancer deaths every year in the US alone?

The myth that the sun is detrimental to your health, and that sunscreen is a necessity to guard against cancer

is one of the most 
pervasive hoaxes in our society today. 


As this article points out, this myth can be traced back to the two industries that benefit the most:

the cancer industry and the sunscreen manufacturers.

These two giant profit-makers tag-team efforts which keep the unsuspecting public in a trance.

Not only do sunscreens promote cancer by blocking your vitamin D  production,

they are also likely carcinogens all by themselves.

A study in the April 2004 Journal of Chromatography found that there is significant penetration

of all sunscreen agents they studied into the skin.

So when you use most sunscreens, your body is absorbing synthetic chemicals, and with experts'

recommendations to apply generous amounts
of the product every few hours,

you will likely be absorbing a fair amount. Some of these chemicals are quite dangerous.

Octyl methoxycinnamate (OMC), which is present in 90 percent of sunscreen brands,

was found to kill mouse cells even at low doses.

For more on what is actually in most brands of sunscreen click below.



Many people work long hours in offices and look forward to their holidays,

perhaps 2 weeks in the sun. Since they have limited time to build up a tan,

which in itself acts like a sunscreen, they slather themselves in high SPF sunscreen,

and then spend all day on the beach.

During this time they are accumulating huge doses of UVA,

(the rays that are responsible for creating cancer and melanomas)

and very little vitamin D producing UVB because the sunscreen blocks most of the UVB.

People who work outside all year round  (farmers, lifeguards and gardeners etc.)

get sun exposure over a longer period of time, and tend to have higher levels of vitamin D, 

which has been shown to be protective against many diseases.



Based on recent research published by Grassroots Health from the D*Action study,

the average adult needs to take 8,000 IU's of vitamin D per day in order to elevate his or her levels above 40 ng/ml =100 nmol/L

- the bare minimum requirement necessary for disease prevention. Ideally, you'll want your levels to be between 50-70 ng/ml = 125 -175nmol/L

How to Get Your Vitamin D to Healthy Ranges 

Are you ready to take advantage of all the benefits vitamin D has to offer? 

Optimizing your levels is simpler than you might think.


Sensible Sunlight is Protective Against Melanoma

Exposure to sunlight, particularly UVB, is protective against melanoma -- or rather, the vitamin D your body produces in response to UVB radiation is protective. As written in The Lancet:ii

"Paradoxically, outdoor workers have a decreased risk of melanoma compared with indoor workers, suggesting that chronic sunlight exposure can have a protective effect."

A study in Medical Hypothesesiii suggested that indoor workers may have increased rates of melanoma because they're exposed to sunlight through windows, and only UVA light, unlike UVB, can pass through window glass.  At the same time, these indoor workers, who get three to nine times less solar UV exposure than outdoor workers, are missing out on exposure to the beneficial UVB rays, and have lower levels of vitamin D. The study even noted that indoor UV actually breaks down vitamin D3 formed after outdoor UVB exposure, which would therefore make vitamin D3 deficiency and melanoma risk even worse. A number of associations between sun exposure and melanoma can be found in the medical literature, such as:

  • Occupational exposure, such as farmers and fishermen, and regular weekend sun exposure are associated withdecreased risk of melanoma
  • Sun exposure appears to protect against melanoma on skin sites not exposed to sun light, and melanoma occurring on skin with large UV exposure has the best prognosis
  • Patients with the highest blood levels of vitamin D have thinner melanoma and better survival prognosis than those with the lowest vitamin D levels. 

Vitamin D Reduces Your Risk of Cancer

This is an important point, because if you are shunning the sun for fear of skin cancer, you are, ironically, missing out on one of the most potent natural cancer protections available. Vitamin D's protective effect against cancer works in multiple ways, including:

  • Increasing the self-destruction of mutated cells (which, if allowed to replicate, could lead to cancer)
  • Reducing the spread and reproduction of cancer cells
  • Causing cells to become fully differentiated (cancer cells often lack differentiation)
  • Reducing the growth of new blood vessels from pre-existing ones, which is a step in the transition of dormant tumors turning cancerous

A study by Dr. Grant found that about 30 percent of cancer deaths -- which amounts to 2 million worldwide and 200,000 in the United States -- could be prevented each year with higher levels of vitamin D. As he stated in the featured article, the potential lives saved from optimizing vitamin D levels through safe sun exposure (or a safe tanning bed) far outweighs the reported number of melanoma deaths:

… optimize your vitamin D level, and thereby decrease … including melanoma. Most … levels of vitamin D have thinnermelanoma and better survival … the lowest vitamin D levels …







 

Sensible Sunlight is Protective Against Melanoma

Exposure to sunlight, particularly UVB, is protective against melanoma -- or rather, the vitamin D your body produces in response to UVB radiation is protective. As written in The Lancet:ii

"Paradoxically, outdoor workers have a decreased risk of melanoma compared with indoor workers, suggesting that chronic sunlight exposure can have a protective effect."

A study in Medical Hypothesesiii suggested that indoor workers may have increased rates of melanoma because they're exposed to sunlight through windows, and only UVA light, unlike UVB, can pass through window glass.  At the same time, these indoor workers, who get three to nine times less solar UV exposure than outdoor workers, are missing out on exposure to the beneficial UVB rays, and have lower levels of vitamin D. The study even noted that indoor UV actually breaks down vitamin D3 formed after outdoor UVB exposure, which would therefore make vitamin D3 deficiency and melanoma risk even worse. A number of associations between sun exposure and melanoma can be found in the medical literature, such as:

  • Occupational exposure, such as farmers and fishermen, and regular weekend sun exposure are associated withdecreased risk of melanoma
  • Sun exposure appears to protect against melanoma on skin sites not exposed to sun light, and melanoma occurring on skin with large UV exposure has the best prognosis
  • Patients with the highest blood levels of vitamin D have thinner melanoma and better survival prognosis than those with the lowest vitamin D levels. 

Vitamin D Reduces Your Risk of Cancer

This is an important point, because if you are shunning the sun for fear of skin cancer, you are, ironically, missing out on one of the most potent natural cancer protections available. Vitamin D's protective effect against cancer works in multiple ways, including:

  • Increasing the self-destruction of mutated cells (which, if allowed to replicate, could lead to cancer)
  • Reducing the spread and reproduction of cancer cells
  • Causing cells to become fully differentiated (cancer cells often lack differentiation)
  • Reducing the growth of new blood vessels from pre-existing ones, which is a step in the transition of dormant tumors turning cancerous

A study by Dr. Grant found that about 30 percent of cancer deaths -- which amounts to 2 million worldwide and 200,000 in the United States -- could be prevented each year with higher levels of vitamin D. As he stated in the featured article, the potential lives saved from optimizing vitamin D levels through safe sun exposure (or a safe tanning bed) far outweighs the reported number of melanoma deaths: