All Posts tagged Vitamin D

Taking Vitamin D in Winter Reduces Incidence of Flu

 A study of school children in Japan showed a 42% reduction in risk of developing influenza A when taking vitamin D supplements. Asthma attacks were also less common among vitamin D takers who caught the flu. 

 Also Vitamin D3  is critical for calcium uptake into bone.  There is growing evidence that vitamin D may also reduce the risk of multiple sclerosis, depression, obesity, arthritis, cardiovascular disease, and upper respiratory infection. 

I have been recommending Vitamin D3 for several years now. I am convinced that it can also help clients with chronic low back pain. I usually prefer omega 3 fish ooils with the D3. Take D3 with food.
I recommend the Metagenics Iso D3. It contains 2000 IU of vitamin D3 with Isoflavones. Order @

Vitamin D Update

Oxford University research says vitamin D deficiency is a serious illnesses like cancer and autoimmune disorders. According to the report, which was recently published online in the journal Genome Research, genetic receptors throughout the body need adequate vitamin D levels to prevent these and other serious illnesses from developing.

Multiple sclerosis, diabetes, rheumatoid arthritis, Chron’s disease, leukemia — these and many more diseases are often caused by a lack of vitamin D. Your genes literally have receptors that need vitamin D in order to properly express themselves. If there is not enough of the vitamin, serious illness is prone to develop. Vitamin D supplementation as a preventative measure for these diseases are strongly warranted,” expressed Sreeram Ramagopalan, author of the study.

The U.S. Institute of Medicine, recommends getting a mere 200 to 600 international units (IU) of vitamin D a day, an amount far too low to have much therapeutic effect. Since summer sun exposure creates about 20,000 IU of vitamin D in the skin in just 15 minutes, supplementation with at least 5,000 to 10,000 IU of vitamin D daily, particularly during the winter, is preferable. Healthy blood  levels of vitamin D are somewhere between 50 and 80 nanograms per milliliter (ng/ml). I recommend taking Iso D3 by Metagenics even before having a 25 OH Vitamin D blood test performed to check your D3 levels. Start taking the supplement and then change your dose if needed.


Vitamin D deficiency

ScienceDaily (Aug. 24, 2010) — The extent to which vitamin D deficiency may increase susceptibility to a wide range of diseases is dramatically highlighted in newly published research. Scientists have mapped the points at which vitamin D interacts with our DNA — and identified over two hundred genes that it directly influences.

The results are published in the journal Genome Research.

It is estimated that one billion people worldwide do not have sufficient vitamin D. This deficiency is thought to be largely due to insufficient exposure to the sun and in some cases to poor diet. As well as being a well-known risk factor for rickets, there is a growing body of evidence that vitamin D deficiency also increases an individual’s susceptibility to autoimmune conditions such as multiple sclerosis (MS), rheumatoid arthritis and type 1 diabetes, as well as certain cancers and even dementia.

Researchers at the University of Oxford have shown the extent to which vitamin D interacts with our DNA. They used new DNA sequencing technology to create a map of vitamin D receptor binding across the genome. The vitamin D receptor is a protein activated by vitamin D, which attaches itself to DNA and thus influences what proteins are made from our genetic code.

The researchers found 2,776 binding sites for the vitamin D receptor along the length of the genome. These were unusually concentrated near a number of genes associated with susceptibility to autoimmune conditions such as MS, Crohn’s disease, systemic lupus erythematosus (or ‘lupus’) and rheumatoid arthritis, and to cancers such as chronic lymphocytic leukaemia and colorectal cancer.

They also showed that vitamin D had a significant effect on the activity of 229 genes including IRF8, previously associated with MS, and PTPN2, associated with Crohn’s disease and type 1 diabetes.

“Our study shows quite dramatically the wide-ranging influence that vitamin D exerts over our health,” says Dr Andreas Heger from the MRC Functional Genomics Unit at Oxford, one of the lead authors of the study.

The first author of the paper, Dr Sreeram Ramagopalan from the Wellcome Trust Centre for Human Genetics, adds: “There is now evidence supporting a role for vitamin D in susceptibility to a host of diseases. Vitamin D supplements during pregnancy and the early years could have a beneficial effect on a child’s health in later life. Some countries such as France have instituted this as a routine public health measure.”

The main source of vitamin D in the body comes from exposing the skin to sunlight, although a diet of oily fish can provide some of the vitamin. Research has previously suggested that lighter skin colour and hair colour evolved in populations moving to parts of the globe with less sun to optimise production of vitamin D in the body. A lack of vitamin D can affect bone development, leading to rickets; in pregnant mothers, poor bone health can be fatal to both mother and child at birth, hence there are selective pressures in favour of people who are able to produce adequate vitamin D.

I recommend Iso D3 from I recommend between 2,000 IU to 5,000 IU per day for most clients.


Cut Alzheimer’s Risk by 394 Percent

Anybody who has experienced Alzheimer’s will know the helplessness that comes with this devastating disease. Anybody who has seen it in a friend or family member will know the pain that comes from seeing your loved one deteriorate.

Over 4,000 scientists attended a recent International Conference on Alzheimer’s Disease. One study conducted by the Peninsula Medical School in Exeter, England reports that vitamin D may be your best defense against Alzheimer’s.  The study says that vitamin D deficiency raises your risk of mental decline by up to 394 percent. 

Study results showed that the risk of cognitive impairment was 42 percent higher in people deficient in vitamin D. Impairment was 394 percent higher in those who were severely deficient in it.

“The odds of cognitive impairment increase as vitamin D levels go down,” says study author David Llewellyn. “Given that both vitamin D deficiency and dementia are common throughout the world, this is a major public health concern.”

The Peninsula Medical School also worked on an earlier related study. It too offered evidence supporting this simple truth: seniors who get their daily dose of “sunshine” maintain stronger cognitive functioning.

Sunshine is an important source of vitamin D. UVB rays initiate the production of the vitamin in human skin. Vitamin D also helps maintain strong bones (through the absorption of calcium and phosphorus) and a healthy immune system.

According to study author Dr. Iain Lang, the results indicate that individuals with the lowest levels of Vitamin D were 50 percent more likely to suffer impaired mental faculties. In other words, as vitamin D levels in seniors decreases, mental impairment increases.

“Getting enough vitamin D can be a real problem,” said Dr. Lang. “Particularly for older people, who absorb less vitamin D from sunlight. One way to address this might be to provide older adults with vitamin D supplements.”

Older people lose their capacity to absorb Vitamin D from sunlight as the body ages. That means they must seek other sources of the “sunshine vitamin.” 

Vitamin D can also be found in foods such as oily fish and eggs. These foods are key sources of vitamin B12, which studies have shown to also help in protecting the brain.

Supplement Your Vitamin D with Metagenics Iso D3 


Vitamin D vs Calcium Intake

This patient was telling me that she drinks a glass of milk every day and that the calcium in her milk was enough to help her prevent osteoporosis. I explained that I believe vitamin D is more important in preventing osteoporosis than calcium. A vitamin D deficiency trumps a calcium deficiency. The truth is that very few clients demonstrate a calcium deficiency.  American women are among the biggest consumers of calcium in the world, and they still have one of the highest levels of osteoporosis in the world. And eating even more dairy products and calcium supplements is not going to change that fact.

Vitamin D levels need to be at least 50-60. This is more effective than taking calcium for preventing osteoporotic fractures.

Eating dairy does not defend against osteoporosis, weak bones, or fractures. Eat lots of green vegetables and you’ll get calcium from that. I suggest fatty fish – such as wild salmon, sardines, and mackerel are good source of vitamin D. I recommend Iso D3 from Metagenics. They make gel capsules that contain either 2000 IU or 5000 IU.


Vitamins D and E Show Brain Benefits

Eating food rich in vitamin E may reduce the risk of developing dementia, while insufficient levels of vitamin D may increase the risk of cognitive decline, say two new studies.

Archives of Neurology 67(7):819-825, 2010
Archives of Internal Medicine 170(13):1135-1141, 2010

People who consumed the highest average intakes of vitamin E from the diet were 25% less likely to develop dementia than people with the lowest average intakes, according to new data published in the Archives of Neurology.

Scientists from the Erasmus Medical Center in Rotterdam, the Netherlands, postulated that the benefits were related to the antioxidant activity of vitamin E, which counters the oxidative stress induced by a buildup of beta-amyloid protein.

The buildup of plaque from beta-amyloid deposits is associated with an increase in brain cell damage and death from oxidative stress. This is related to a loss of cognitive function and an increased risk of Alzheimer’s, the most common form of dementia that currently affects over 13 million people worldwide.

In another study from a Swedish study, published in the Journal of Alzheimer’s Disease, which found that a combination of different vitamin E forms could help prevent cognitive deterioration in advanced age.

There are eight forms of vitamin E: Four tocopherols (alpha, beta, gamma, delta) and four tocotrienols (alpha, beta, gamma, delta). Alpha-tocopherol (alpha-Toc) is the main source found in supplements and in the European diet, while gamma-tocopherol (gamma-Toc) is the most common form in the American diet.

Tocotrienols are only minor components in plants, although several sources with relatively high levels include palm oil, cereal grains and rice bran.

For the new study, the Rotterdam-based scientists analyzed data on the intakes of antioxidants—vitamins C and E, beta-carotene and flavonoids—in 5,395 people aged 55 and older. Questionnaires and meal-based checklists were used to establish intakes of these micronutrients.

The participants were followed for about 10 years, during which 465 people developed dementia, of which 365 cases were for Alzheimer’s disease.

After crunching the numbers, the researchers calculated that people with an average intake of 18.5 mg of vitamin E per day were 25% less likely to develop dementia than the people with an average of 9 mg per day. On the other hand, no associations were observed for dietary intake levels of vitamin C, beta-carotene and flavonoids.

“The brain is a site of high metabolic activity, which makes it vulnerable to oxidative damage, and slow accumulation of such damage over a lifetime may contribute to the development of dementia,” wrote the authors.

“In particular, when beta-amyloid (a hallmark of pathologic Alzheimer’s disease) accumulates in the brain, an inflammatory response is likely evoked that produces nitric oxide radicals and downstream neurodegenerative effects. Vitamin E is a powerful fat-soluble antioxidant that may help to inhibit the pathogenesis of dementia.”

The current issue of the Archives of Internal Medicine also carries new data from British researchers who report that seniors with low levels of vitamin D may be at an increased risk of cognitive decline.

Our cognitive performance declines naturally as we age, but new data from David Llewellyn and his colleagues at the University of Exeter in England indicates that insufficient levels of vitamin D may accelerate this decline.

The Exeter-based scientists analyzed vitamin D levels from blood samples of 858 adults aged 65 and older. Cognitive tests were undertaken at the start of the study, and again after three and six years.

The data showed that severe vitamin D deficiency, defined as blood levels of 25-hydroxyvitamin D (25(OH)D) of less than 25 nanomoles per liter—were associated with a 60% increase in the risk of substantial cognitive decline.

“If future prospective studies and randomized controlled trials confirm that vitamin D deficiency is causally related to cognitive decline, then this would open up important new possibilities for treatment and prevention,” concluded Llewellyn and his co-workers.


Pelvic floor disorders in women are associated with low vitamin D levels.

Researchers at SUNY Upstate Medical University in Syracuse New York recently announced that pelvic floor disorders in women are associated with low vitamin D levels.

In a paper published in the April issue of Obstetrics and Gynecology, Dr. Samuel Badalian and Paula Rosenbaum studied 1,961 women and found 23% of American women over the age of 20 have a pelvic floor disorder, which often leads to urinary incontinence. Women who are overweight or who have had more than one child are at an increased risk.

The researcher found that low vitamin D levels predicted pelvic floor disorders, even in younger women and that urinary incontinence was twice as likely in vitamin D deficient women compared to women with higher vitamin D levels.

The authors concluded:

“Our findings suggest that treatment of vitamin D insufficiency and deficiency in both premenopausal and postmenopausal women could improve pelvic muscle strength, with a possible reduction in the prevalence of pelvic floor disorders, including urinary incontinence.”

I recommend getting your Vitamin D3 checked. My personal daily intake is 5000 IU. I use the vitamin D3 from Metagenics. Order at 


Broken Bone Nutrition

Question: I have a fighter that broke his left fibula (about 2 ” above the lat malleolus) & had a plate inserted.  He re-broke the bone under the plate again; rehabbed it and now has a fight here (San Jose) this weekend.  He claims that the area feels very weak.  What nutritionally would you recommend for him if anything?

Answer: Cal Matrix by Metagenics 2 tabs three times daily.

Increase protein so that he gets his lean muscle mass amount in grams of protein per day.

Vitamin D3 10,000 daily for one week, then 5,000 daily.

Increase his Vitamin K either with lots of these various foods or supplements: 

(mcg per 3½ oz) 

Kale  (729)

Beef liver (92)

Green tea (712)

 Asparagus (57)

Turnip greens (650)

 Watercress (57)

Spinach (415)

Cheese (35)

Broccoli (200)

 Oats (20)

Lettuce (129)

Peas (19)

Cabbage (125)

Whole wheat (17)




Osteoporosis Supplements – Ostera

Metagenics has a product called Ostera, a fully absorbable supplement, for treatment of postmenopausal women who have a high risk for osteoporotic fractures, including those with a history of fracture or multiple risk factors for fracture, or those who have failed or are intolerant to other osteoporosis therapy.

Ostera supports bone health. I highly recommend this natural product over injections or medications with uncertain side effects.

Proper nutrition and exercise reduces the incidence of vertebral, nonvertebral, and hip fractures in postmenopausal women with osteoporosis.

Common side effects of prescribed drugs for Osteoporosis include back pain, pain in the extremities, musculoskeletal pain, high cholesterol levels, and urinary bladder infections. ostera does not have these side effects.

Ostera is manufactured by Metagenics. Please click on the link to Metagenics.