The researchers at the University of California, San Diego, analyzed the results of three studies involving a total of 5038 women, age 55 and older. (the average age was 63). Data were collected during 2002-2017. At the time of the recruitment, the participants were not diagnosed with cancer, and their health and the level of vitamin D in blood were monitored for an average of 4 years. During that time, the cancer was diagnosed in 77 women.
The researchers found that in women with 25-hydroxyvitamin D levels above 60 ng/ml, the risk of breast cancer was five times lower than in women with a level of this vitamin lower than 20 ng/ml.
This means that the beneficial effect of vitamin D occurs at a concentration much higher than recommended in 2010 by the National Academy of Medicine 20 ng/ml.
Vitamin D is produced by exposing your body to the sun rays and to a small extent it can be found in your diet.
In order to provide the body with a level of 60 ng/ml, supplementation of 4,000 to 6,000 units (IU) per day is necessary, or less depending if you can get regular moderate exposure to solar radiation (equivalent to about 15 minutes at noon).
Previous studies conducted by Dr. Garland indicated that vitamin D also reduces the risk of other cancers – lung cancer, bladder cancer, multiple myeloma, and leukemia – writes PAP.
You must take Vitamin D3
The amount of vitamin D3 in the body should be administered throughout the year. It is best to deliver it to the body straight from the source- the sun. However, if you rarely spend time in the full sun, then you should supplement it.
By staying on the beach or staying in the full sun for a longer period of time, you consume a dozen or tens of thousands of IU.
Especially between 11 am and 2 pm, the sun exposer is the greatest. Then the amount of UVB radiation, which stimulates the production of vitamin D3 in the skin, decreases dramatically.
In order to use the vitamin D produced in your skin under the influence of the sun, you can not wash your body for a few hours after the sun exposure. Otherwise, you will rinse off the metabolite and lose the effect of the vitamin.
How do I know if I need vitamin D3?
Vitamin D is one of the few vitamins that is important to test levels in the blood for preventive purposes.
Almost every laboratory can perform this test called 25 (OH) for a relatively cheap price.
Its level should not be lower than 50.
If it is lower, supplementation with vitamin D3 (no D2) should be started.
Its level should also be gradually controlled and maintained above 50.
Often, in the case of diseases much larger doses should be consumed.
- 50 -100: this is the norm that should be maintained.
- Below 30: you probably have cardiovascular diseases, hypertension, coronary heart disease, strokes, heart attacks.
- Under 20: diabetes, lupus, Hashimoto disease, autoimmune disease, asthma, cancer.
Therefore, such low doses as recommended by academic medicine: 1000-2000 IU do not have a major impact on the body of a particularly sick person.
Vitamin D3 needs to be taken with vitamin A and K2MK7 to be metabolized correctly.
I recommend getting vitamin D3 mainly from the sun between 11 am and 2 pm. If you can not achieve that during these hours, then you should supplement yourself.
Foto: Bright sun by Chalabala