My recent post on Why I don’t take vitamin D supplements generated a lot of interest and a few misconceptions. In that article, I did not suggest any practical alternatives to taking high dose vitamin D supplements. Here I will suggest a way that may provide the benefits of vitamin D without popping any pills, spending all day in the sun, or ingesting copious amounts of fish.
Some readers got the idea that I believe vitamin D is not beneficial, and that I discount the evidence from studies that show the benefits. I want to dispel that notion. I do acknowledge the key role that vitamin D and the vitamin D receptor (VDR) play in bone mineralization and regulation of innate and adaptive immunity, and among other things. I further acknowledge that many (but certainly not all) studies support an association between higher vitamin D3 levels and reduced incidence of diseases such as cancer.
As I wrote:
Nobody doubts the important role of vitamin D in the body. But are higher levels of a hormone like vitamin D–whether or not provided as a supplement– always a good thing?
My doubts are focused on several points:
My article created a dilemma for several commenters. These people acknowledged the risks, but nevertheless cited benefits they personally experienced from supplementing with vitamin D–ranging from fewer colds and flu, to relief of autoimmune symptoms, and even lessening of depression.
For these people, a key question remains:
Is there a way to get the benefits of vitamin D supplementation, while avoiding the dependency and risks of taking vitamin D capsules daily for the rest of your life? While I don’t have a definitive proven answer to that question, recent research leads me to speculate here that there is a promising approach that is within everyone’s reach.
It lies within a powerful natural biological process called autophagy.
Vitamin D has been associated with numerous health benefits, including cardiovascular and immune health, bone strength, and prevention of cancer. However, studies claim that most of us are deficient in vitamin D, and thereby unnecessarily vulnerable to increased heart disease, stroke, cancer, diabetes, osteoporosis, infection and autoimmune disorders. According to a review of recent studies in Natural News, there is a woldwide epidemic of vitamin D deficiency: 59% of the population is “vitamin D deficient”. The article goes onto to speculate that “What’s becoming increasingly clear from all the new research is that vitamin D deficiency may be the common denominator behind our most devastating modern degenerative diseases.”
Supplementation with vitamin D capsules is advocated even by “primal” advocate Mark Sisson, normally one to take inspiration from our paleolithic ancestors, shunning medication and embracing a lifestyle of eating whole foods and engaging in moderately stressful, playful exercise:
We can’t all bask in the midday sun.. For those of us unable to run shirtless and shoeless through a sun kissed meadow…our option is oral intake… food will help, but it won’t suffice. You need something stronger. ..take a good D3 supplement if you can’t get real sunlight. As long as you don’t go overboard on the dosage, you’re good to go. If it’s not in an oil-based capsule, just take it with a bit of fatty food (not a stretch for an Primal eater). It travels the same pathway and results in the same benefits. It’s always easier to just let nature take its course, but it’s not always realistic. A good general rule is 4000 IU per day.
Therefore, we should supplement with vitamin D. Right?
Not so fast. A closer examination shows that low vitamin D levels may be a consequence, not a cause, of poor health. And that supplementation with Vitamin D may actually be counterproductive. Let me explain.