You NEED the Sun!
There has recently been a lot of research into the importance of Vitamin D. Vitamin D is important for strong bones and for strong immunity. Lack of vitamin D can lead to migraines, multiple sclerosis, fatigue, weak bones, depression, and other illnesses that make living difficult. People get vitamin D from the sun and from fish and a few other foods. The problem is that most people don’t get enough sun daily, especially if they live in the northeast US. In addition, very few of us eat fish on a daily basis.
If you take the USDA recommended amount of supplementation of 600 IU a day, that is not enough.
The amount of Vitamin D3 (Cholecalciferol) that you should be supplementing with daily is 10,000 IU a day. Of those patients that I recently tested, no one, and I mean NO ONE had more than a level of 35. The standard acceptable levels are 30-100. You, as a headache sufferer, should be at least 70. That number would give you a buffer on the some of the gray days we have often.
Building your level takes time – at least a couple of months. The best thing you can do is to start supplementing now and then have your doctor check your level in 4 months. If you want, you can ask your doctor to check your level now, but I can tell you that it is most likely low. You can avoid the extra blood stick, start supplementing now, then check your levels in 4 months or so. Once you reach your desired level, continue supplementing with at least 5000 IU a day or the equivalent in sunlight.
Some of you may find that eventually you may then need less migraine preventives, or less anti-depressants or both!
There are two best ways to get the Vitamin D3 that you need:
1. Sun Exposure – daily for at least 30 minutes in full, direct sun. Being in the car doesn’t count and wearing sunscreen hampers the absorption. If you have skin that tans easily as opposed to burns easily, you need longer sun exposure.
2. Vitamin D drops. You can buy this in different forms but the easiest form is the concentrated drops in olive oil. Each drop is 2000 IU so you need 4-5 drops daily. It tastes like olive oil. This is the source that I buy for my family:
Liquid Vitamin D 3 – 2,000 IU per drop
There is a great website if you would like to find out more. It is The Vitamin D Council, www.vitamindcouncil.org.
Hi Doctor,
I had blood drawn on 2/21/11. On the vitamin D level I scored a 23.7
My family doctor Has me on 1,000 units daily.
I gather from the above statements you have made that 1000 is not nearly enough.
I do have severe/ chronic fatigue. Should I begin taking 10 of my 1,000 unit pills daily?
My wife spoke to the local pharmacist and even He said I should be taking 5,000ui daily.
9,000 more seems an awful big jump to me, Please help
HI Dean, I often find many primary doctors too conservative on Vitamin D because it hasn’t become mainstream. Unfortunately, by the time it does, it may be too late for you. Making that jump is NOT too drastic, as some people need even more and no one can get toxic on 10,000 IU. See the Vitamin D Council website that I referred to. However, you may find that taking 10 pills everyday will be something that you will start to dread. Change to the liquid drops – it will be so much easier.
I only take a multivitamin. I have decided to try the Vit. D liquid, although I have a hard taking liquid medicine, but I dont think I want to take 1o pills of 1000 vit d. Very good article, as my Doctor never mentioned anything of Vit D supplement. If I had know sooner maybe I wouldnt have to take my antidepressant as many years as I have been taken them. I will give Vit. D liquid a shot.
Thanks,
Mary
It doesn’t taste like medicine at all! It is tasteless. So the only thing that you taste is 4-5 drops of olive oil on your tongue.
Oh Mary, there are so many things we all wish we knew sooner. But, a lot of times the information just hasn’t made it to us. And sometimes, the information is just not known – like a cure for cancer.
Well, I’m excited to try the vitamin D at a higher level. I thought I was doing well taking 1500! Just found all your wonderful info in my spam! So I will be catching up.
Suzanne
I’m so glad you found me in the spam!
Hi Dr. Gupta!
This was great information. The low vitamin D levels that you have seen are shocking. I have a question…do the lights they advertise for sunlight replacement work? I was wondering if they were another alternative to increase our vitamin D levels.
Thanks for this wonderful website! I have shared it with family and friends:)
Christine
Hi Christine, yes, UV light sources, such as tanning beds and lamps are also good sources of Vitamin D. Just avoid sunburn.