Vitamin D Recommended Dosage
🎯 Key Research Finding
❌ Current Government Guidelines
Per day (inadequate for optimal health)
✅ Research-Based Recommendations
Per day (for 50% disease risk reduction)
Dr. Cedric Garland, DrPH (UCSD Moores Cancer Center): "We found that daily intakes of vitamin D by adults in the range of 4000-8000 IU are needed to maintain blood levels of vitamin D metabolites in the range needed to reduce by about half the risk of several diseases -- breast cancer, colon cancer, multiple sclerosis, and type 1 diabetes."
📝 Official Recommended Intake for Vitamin D is Too Low - 2,000 IU/Day or More Needed for Optimal Health
by: William B. Grant, Ph.D.
Reprinted with permission from Orthomolecular Medicine News Service (OMNS, Feb 19, 2010)
☀️ Natural Vitamin D Production
Vitamin D has been a natural part of man's experience forever, and 90% of vitamin D is derived from solar ultraviolet-B (UVB) irradiance. The health effects of vitamin D can be and have been determined from a variety of studies including ecological, observational (case-control and cohort), and cross-sectional studies.
🏥 Comprehensive Health Benefits
🔬 Chronic Disease Prevention & Treatment
Cancer Types
- • Multiple types of cancer prevention
- • Helps cells fit into organs properly
- • Promotes apoptosis (cell suicide)
- • Reduces angiogenesis around tumors
- • Reduces metastasis
Cardiovascular Health
- • Coronary heart disease prevention
- • Stroke prevention
- • Congestive heart failure
- • Overall cardiovascular disease reduction
Metabolic Disorders
- • Diabetes mellitus (types 1 and 2)
- • Increased insulin sensitivity
- • Enhanced insulin production
Bone Health
- • Osteoporosis prevention
- • Reduced falls and fractures
- • Improved bone density
🦠 Infectious Disease Protection
Mechanism of Action
Vitamin D induces the production of cathelicidin and defensins, which have antimicrobial and antiendotoxin activities.
Bacterial Infections
- • Bacterial vaginosis
- • Pneumonia
- • Tuberculosis
- • Sepsis/septicemia
- • Dental caries
- • Periodontal disease
Viral Infections
- • Epstein-Barr virus
- • Influenza type A (including A/H1N1)
- • Various viral respiratory infections
🛡️ Autoimmune Disease Prevention
- • Asthma
- • Type 1 diabetes mellitus
- • Multiple sclerosis
- • Rheumatoid arthritis (potential)
Immune System Support
Vitamin D modulates immune system function, reducing autoimmune responses while enhancing pathogen defense.
👶 Pregnancy & Birth Outcomes
Critical Statistics
- • 40% of primary C-sections in the US linked to low vitamin D
- • 9% of US births involve primary C-section
- • Preeclampsia linked to low vitamin D levels
Optimal Pregnancy Dosing
Current recommendation: 200 IU/day (inadequate)
Research-based: 6,000 IU/day during pregnancy & lactation
💊 Evidence-Based Dosage Recommendations
👥 General Population Guidelines
👥 White Americans
per day
👥 African-Americans
per day
Higher dose needed due to darker skin reducing UVB absorption
📊 Health Disparity Insight
Black Americans have a 25% higher mortality rate than White Americans, and this difference may be explained by lower serum 25(OH)D levels.
👶 Special Population Needs
🤱 Pregnancy & Lactation
per day
Research by Dr. Bruce W. Hollis & Carol L. Wagner (Medical University of South Carolina) found even 2,000 IU/day was inadequate. No adverse effects with 6,000 IU/day.
⚖️ Current vs. Optimal
📜 Historical Context
The current dietary guideline of approximately 400 IU/day was based on the amount of vitamin D in a spoonful of cod liver oil, which prevented rickets. This was designed to prevent deficiency disease, not optimize health for disease prevention.
☀️ Safe Sun Exposure Guidelines
🌞 Optimal Sun Exposure
- • Timing: Near solar noon (shadow shorter than height)
- • Duration: 10-30 minutes (depends on skin pigmentation)
- • Coverage: Expose as much body as possible
- • Protection: No sunscreen initially
- • Safety: Careful not to turn pink, red, or burn
🏭 Natural Production Capacity
With whole-body sun exposure, one can make at least 10,000 IU/day in a short time
Solar UVB is excellent for about half the year. Supplements represent an efficient way to maintain levels year-round.
⚠️ Safety & Contraindications
✅ General Safety Profile
Safe Range
There are few adverse effects of vitamin D. Adverse effects such as hypercalcemia have been found only with 20,000-40,000 IU/day for very long periods.
Natural Comparison
With whole-body sun exposure, the body naturally produces at least 10,000 IU/day without adverse effects.
🚫 Medical Contraindications
Those with certain diseases should limit their vitamin D intake or production due to the body's innate immune system producing too much 1,25-dihydroxyvitamin D, which can raise serum calcium levels too high:
Glandular Conditions
- • Adenoma of the parathyroid gland
Immune/Inflammatory Conditions
- • Granulomatous diseases
- • Lymphoma
- • Sarcoidosis
- • Tuberculosis
📊 Population Health Impact
🌍 Global Research Findings
Mortality Reduction Potential
mortality rate reduction possible
Studies examined Western Europe, Canada, Netherlands, and United States populations.
Economic Benefits
Economic burdens of disease could be significantly lowered if populations had optimal vitamin D levels. Research shows substantial healthcare cost reductions possible.
👨🔬 About the Author
Dr. William B. Grant, Ph.D.
Background
- • Ph.D. in Physics from UC Berkeley
- • 15 years as physicist at NASA Langley Research Center's Atmospheric Sciences Division
- • 180+ papers in peer-reviewed journals
Vitamin D Research Legacy
- • Started UVB/vitamin D cancer research in 2000
- • Expanded vitamin D-sensitive cancers from 5 to 16+ types
- • 2002 Cancer paper identified 10 additional vitamin D-sensitive cancers
- • Director: Sunlight, Nutrition, and Health Research Center (SUNARC)
📢 Vitamin D Scientists' Call to Action
For the text of a Vitamin D Scientists' Call to Action, visit GrassrootsHealth.net
📚 More Information
Orthomolecular Medicine: Uses safe, effective nutritional therapy to fight illness. Learn more at orthomolecular.org