Quick Facts about Vitamin D –Part 2

Recent developments on vitamin D health benefits:

Vitamin D deficiency is a major risk factor for African-American men living in poor sunlight areas. Two factors are responsible for this: higher melanin content and poor sunlight.

Researchers at Northwestern University Feinberg School of Medicine observed and concluded that African-American men living in low sunlight areas are at a higher risk of vitamin D deficiency than European-American men living in the same areas.

Vitamin D supplements may stop and reverse succession of low-grade prostate tumours.

A research was presented at meeting of the ‘American Chemical Society’ which suggested that intake of vitamin D supplements might help in slowing or reversing the progression of low-grade prostate tumours, without the need for surgery or radiation therapy.


Supplementation of Vitamin D is safe under a medical supervision to treat the patients with Multiple Sclerosis (MS) as Vitamin D has Shown effective in tHe treatment of MS. Such results were observed and published in the journal, ‘Neurology’.


Vitamin D food sources:

The richest source of Vitamin D is found in fatty fish like Salmon.

Cod liver oil contains about 1360 IU of Vitamin D.

The most common, efficient and widely available source of Vitamin D is obtained from sunlight.

Here is a list of foods rich with decent levels of vitamin D:

  • Cod liver oil, 1 tablespoon: 1,360 IU
  • Herring, fresh, raw, 4 ounces: 1,056 IU
  • Swordfish, cooked, 4 ounces: 941 IU
  • Raw shiitake mushrooms, 1 cup: 786 IU
  • Salmon, sockeye, cooked, 4 ounces: 596 IU
  • Sardines, canned, 4 ounces: 336 IU
  • Fortified skim milk, 1 cup: 120 IU
  • Tuna, canned in water, drained, 3 ounces: 68 IU
  • Egg, chicken, whole large: 44 IU.

Recent developments on vitamin D food sources:

Vitamin D fortified bread  – an episode in the American Chemical Society’s (ACS) award-winning ‘Global Challenges/Chemistry Solutions’ series stated that vitamin D-fortified bread could join milk “as a mainstay for providing an essential nutrient that is difficult to get naturally in foods.”

Appropriate limit of consuming vitamin D:

The Upper Level (UL) limit recommended for vitamin D is 4000 IU per day. However, the National Institutes of Health (NIH) has suggested that vitamin D toxicity is unlikely at daily intakes below 10,000 IU/day.

A warning- excessive consumption of vitamin D can lead to the over-calcification of bone and the hardening of blood vessels, kidney, lungs and heart. The most common symptoms of hypervitaminosis D (excess amount of Vitamin D) are headache and nausea along with loss of appetite, dry mouth, a metallic taste, emesis, constipation or diarrhoea.


It is the absolute, complete diet or the pattern of eating that is crucial in prevention of the disease and achieving in maintain the overall great health of an individual.

It is always better to eat a diet with a variety of vitamins and minerals than to concentrate on one individual nutrient as the key to good health.

A novel study demonstrates the efficacy of vitamin in reducing deterioration of the health.

Vitamin D3 supplementation has also aided women to build muscle after menopause.


The North American Menopause Society (NAMS) is North America’s principal non-profit organization committed to promoting the good health and quality of life of all women during midlife and beyond through a detailed study and an understanding of menopause along with healthy aging. Founded in 1989, its multidisciplinary membership of 2,000 leaders in the field includes clinical and basic science experts from the field of medicine, nursing, sociology, psychology, nutrition, anthropology, epidemiology, pharmacy, and education. This is what makes  NAMS uniquely qualified to serve as the definitive resource for health professionals and the public for accurate, unbiased information about menopause and healthy aging.

 The North American Menopause Society (NAMS) Cleveland, Ohio (September 30, 2015) studied and observed the advantage of vitamin D supplementation for postmenopausal women which has been widely a subject of debate.

Vitamin D deficiency is a very ubiquitous problem in postmenopausal women worldwide, creating muscle weakness and a greater tendency of getting hurt by falling.

A placebo-controlled trial was conducted over a nine-month period. Muscle mass was estimated and at the end of the trial, the women receiving the supplements demonstrated a prominent increase (+25.3%) in muscle strength, while those receiving the placebo lost an average of 6.8% of muscle mass. Women not receiving Vitamin D supplements were also nearly two times as likely to get hurt easily and badly by fall.


“We concluded that the supplementation of Vitamin D alone provided significant protection against the occurrence of sarcopenia (the loss of skeletal muscle mass and strength as a result of ageing), which is a degenerative loss of skeletal muscle, says Dr. L.M. Cangussu, one of the lead authors of the study from the Botucatu Medical School at Sao Paulo State University.

“While this study is unlikely to decide the debate over Vitamin D, it provides further evidence to support the use of vitamin D supplements by postmenopausal women in an effort to reduce frailty and an increased risk of falling,” says NAMS Executive Director Wulf H. Utian, MD, PhD, DSc(Med).


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