Vitamin D is important for the absorption of calcium which is necessary for the growth and maintenance of bones. A low level of vitamin D in the blood stream may increase the incidence of diseases such as diabetes, multiple sclerosis and several types of cancers such as colon, prostate and breast cancer.
Good sources of vitamin D can be found in many common foods such as fish (notably salmon, mackerel, tuna, sardines, sole, founder), cod liver oil, butter, egg yolks and products fortified with D (milk, cereal, orange juice, breads). An excellent source of vitamin D is natural sunlight. But what if an individual has to rely on supplements? Here are some pointers to keep in mind.
Over-dosing on Vitamin D Can be Harmful
Studies today reveal that people who have been diagnosed as deficient in vitamin D may be over-dosing and causing more harm than good to their bodies. According to studies, toxicity is caused when patients ingest too much vitamin D. To avoid toxicity, Dr. Hollick advises in his book "The UV Advantage" adults not to take more than 2,000 IUs per day in oral form.
The Relationship of Calcium Citrate and Vitamin D
Often a combination of calcium citrate and vitamin D is recommended for treating bone-related concerns.
Vitamin D and calcium citrate have a metabolic relationship. Vitamin D increases the absorption of calcium in the small intestine. After calcium is absorbed by passing through the intestinal wall, it circulates in the blood stream, but taking calcium citrate with vitamin D can also increase the amount of oxalic acid in the intestine. An increase of oxalic acid can cause a great deal of discomfort. Women, for example, who experience vulvar pain have an excess of oxalic acid in their urine.
The Pain of Oxalic Acid Build-up
Oxalic acid (an oxalate) is a strong organic acid that is poisonous in high concentrations. Calcium oxalate is a kind of salt. Oxalate is found in citrus peel, almonds, sweet potatoes, black tea and whole wheat. Eating these foods in great amounts can cause some people to experience a burning sensation when they urinate and also result in the formation of kidney stones.
It is therefore recommended by some biomedical research scientist such as Clive C. Solomons, Ph.D. who in the 1960s and 1970s explained the effect of hyperoxaluria or increased oxalic acid in the urine that calcium citrate without vitamin D would be a more effective therapy as the calcium in the intestine would stay longer where it would bond with the oxalate and prevent it from passing into the body's tissues to contribute to pain and be eliminated. Calcium with vitamin D has the opposite effect. The proportion of oxalate that passes through the intestinal wall is increased due to the effectiveness of vitamin D to aid the absorption resulting in more pain than if the oxalic acid was simply eliminated. ("The Vitamin D Solution, Salmon, Sunlight, and Science," VP Foundation Newsletter, Feb. 2010 ).
Recommendation for Taking Vitamin D and Calcium Citrate
Space the time (suggested one hour minimum) between intake of vitamin D and calcium citrate to reduce the probability of overproduction of calcium oxalate that can cause pain. Also a low oxalate diet and calcium citrate without vitamin D may prevent oxalate build-up. Consume foods rich in vitamin D such as those recommended above.
Finally, to maintain optimal health, get outside and enjoy the sunshine. Of course, too much sunshine or prolonged exposure to UVs increases the risk of skin cancer, wrinkles, dark spots and sunburn so exercise caution while reaping the benefits of Nature's vitamin D source.
Marsha Temlock - Marsha A. Temlock, M.A. is the author of "Your Child's Divorce -- What to Expect ... What You Can Do" (Impact Publishers, Inc.), a ...
