The Sunshine Vitamin

Vitamin D-3 (cholecalciferol)

Every single cell type and tissue in the human body has Vitamin D receptors, making it imperative for normal cognitive function. Vitamin D is a steroid hormone in a class all itself which is what distinguishes it from other vitamins. The difference between “Vitamin D” and vitamins is the body’s ability to produce Vitamin D on its own through sunlight exposure on the skin. Actual vitamins and nutrients must be acquired through the diet and/or supplements.  All of us were born with a natural precursor to Vitamin D in our skin. When you’re out in the sun between 10 and 3pm ultraviolet B rays touch your skin, the cholesterol type molecule in your skin (the precursor) converts and travels to the liver where it is processed into its active form, called 1,25-dihydroxy vitamin D (vitamin D3). Then that has to be processed by your kidneys which activate the D-3, after that it goes back into the intestines and then back into your bloodstream. This activation process is called enzymatic conversion or hydroxylation. Vitamin D through sun exposer lasts two to three times longer than Vitamin D ingested through supplements or from food.

Vitamin D is needed by your body to absorb phosphorous and calcium, in turn, promoting bone growth and normal blood sugar levels. It is needed to support daily activities in tissues and organs such as the heart muscle, fat tissue and brain cells, it regulates cell growth, metabolic control and immune function.

Vitamin D is imperative for muscle function which is essential during natural childbirth, and also includes your heart & lungs. It is responsible for building and maintaining muscle strength and plays an intricate role in maintaining bone health from birth to death. According to Dr. Hollick Vitamin D is one of the most important hormones for regulating skin cell growth. They have discovered that 2,000 genes in our system are regulated by Vitamin-D.


Vitamin D aids the body in:

  • Maintaining healthy teeth and bones
  • Healthy pregnancies
  • Normal cognitive function
  • Supports the brain and nervous system
  • Supports healthy lung functions
  • Aids in Cardiovascular Health
  • Supports a healthy immune system
  • Reducing the risk of hypertension
  • Reducing the risk of contracting the flu
  • Reducing the risk of Diabetes
  • Reduces your risk of common cancers
  • Reducing the risk of type-1 diabetes
  • Reducing the risk of Autoimmune diseases
  • Healthy blood pressure and arteries
  • Maintaining good vision
  • Balancing blood sugar
  • Turning your genes on and off
  • Activates your immune system causing peptides to form which kill bacteria and viruses.

Commonly known as the sunshine vitamin, vitamin D can be produced in the body with 7 to 20 minutes a day of full body sun (ultraviolet B rays) exposure between the hours of 10am and 3pm. This is a rough estimate; it depends on your elevation, the time of year and on your skin type (the lighter your skin the faster this happens). You only need to stay in the sun about half the time it takes your skin to turn pink and start to burn. For some people that could be 6 minutes in weather like Florida has in the summertime. The more skin that is exposed to the sun the more vitamin D is produced. Your shadow should always be shorter than you when you are looking to get vitamin D from the sun. If your shadow is longer than you, you will not be able to get Vitamin D B rays from the sun. Vitamin D only has a two-week life inside of us so maintaining high levels can be a challenge if you live in a high latitude state or where it is cold and cloudy during the winter months. If you live in a state with weather like Pennsylvania, New York, Boston or Chicago you will not be able to produce Vitamin D from the sun November through March, if you live in Canada you will not be able to produce vitamin D from October through April and even longer for darker skinned people. The reason for this is because the darker your skin the more melanin you produce. Melanin protects you from UVB damage so the darker your skin the harder it is for the UVB rays to penetrate your skin.

You may also intake vitamin D through food and quality supplements. Most foods that contain vitamin D contain very small amounts so it is imperative you get enough sunlight or take a quality supplement to get the proper amount of Vitamin D your body needs. Be especially cautious of vitamin D-fortified food, dairy products and vitamin D supplements which often contain ergocalciferol (synthetic vitamin D2).

Do your research before purchasing a Vitamin D3 supplement as you should with anything you put into your body. Make sure you are purchasing a supplement that is made from 100% natural, GMO-free vitamin D3, this is the safest most highly absorbable form. You also want to make sure it is in a liquid form not mixed with alcohol or a cheap(GMO) soy or corn oil as a base, a non-GMO vegetable glycerin base is best. I personally get mine from Global Healing Center. It’s called Suntrex D3 and is a vegan-friendly, organic lichen-derived vitamin D supplement derived by extracting oil from a hearty, nutrient-dense plant called lichen. Dr. Groups products do not contain any toxins, allergens, yeast, wheat, soy, milk, salt, sugar, preservatives or artificial coloring, they are safe for infants and adults alike.

The current RDA states that you only need 600 IU as a daily allowance and refuses to make any changes to that recommendation. This amount is ridiculously low, 2,000 to 5,000 IU a day is recommended by the Vitamin D council, that is more than 8 time what the government says is sufficient. Other leading experts suggest 5,000 to 10,000 for adults over 100 pounds and 2,000 to 5,000 IU a day for children under 100 pounds to maintain optimal health benefits from it.

The universe makes it possible for us to naturally make ten to twenty thousand units of Vitamin D in our skin in as little as 20 minutes from proper sun exposure and then you have the cosmetic industry telling you the sun is bad and that you only need a couple hundred units a day. You must decide who to believe.

In an interview of Dr. Group for his launch of Winter Sun & SUNTREX D3 he speaks about the history of Vitamin D and explains that as early as 1849 doctors were using Cod liver oil to prevent and treat rickets and this is due to its high Vitamin D content at the time. The government recognized the importance of Vitamin D-3 and recommended sunlight exposure for health. The benefits of Vitamin D were well known, Doctors would place their patients with rickets in the sun to cure them, telling parents to get their kids out in the sun.
In 1934 Shiltz beer was fortifying their beer with Vitamin D and by 1937 the FDA had banned them from doing so. There were tons of research being done in the 1940’s on the benefits of Vitamin D and that only lasted until 1950’s when Doctors and dermatologists started their campaign against sun exposure, telling people to stay out of the sun completely. Coppertone came out with the first synthetic sunscreen in the early 1950’s and strangely enough skin cancer began to rise as well as Vitamin D deficiency. The first sunscreens on the market were made to block the ultraviolet B rays (shortwaves) and allow the ultraviolet A (long-waves) to penetrate the skin. Oddly enough the Brays are how we get Vitamin D into our skin and the x-rays are what causes cancer.

I always tell people It’s the sunscreen that’s killing people not the sun. Even now the sunscreens that offer UVA and UVB protection are so loaded with chemicals that the chemicals can heat up, turn into free radicals and cause cancer anyway. I live in Florida and am fortunate enough to have a Mediterranean background so I don’t burn easily. I get my 20-40 minutes of full sun exposure and then I wear a hat or use Pure zinc oxide on my shoulders and back for added protection if I am spending the day on the beach or out in the ocean. Sun shirts are also another great way to protect yourself from long hours of sun exposure.

Often Vitamin D deficiency will show no signs for years on end and sadly our doctors don’t take note of our vitamin and minerals levels. Being deficient in vitamin D can lead to all kinds of health problems. Every single autoimmune disease links back to vitamin D deficiency, all skin conditions (cystic acne, eczema, psoriasis, dry scalp) improve with Vitamin D supplementation.


Warning signs of Vitamin D deficiency

  • Rickets
  • Low energy
  • Brain fog
  • Poor sleep pattern
  • Brain Fog
  • Mood swings
  • Muscle aches and pains
  • Autoimmune Diseases


Vitamin D deficiency may cause:

  • Rickets in children
  • Osteomalacia
  • Osteoporosis
  • Arthritis
  • Asthma
  • Alzheimer’s disease
  • Hypertension
  • Multiple sclerosis
  • Dermatitis
  • Eczema, psoriasis, cystic acne, dry scalp
  • High risk for cardiovascular disease
  • Infertility in men & women


There is this naïve concept out there that human breast milk will supply the infant all of his or her nutritional requirement. It does not, there is essentially no Vitamin D in human breast milk.”

~Dr. Hollick Ph.D., M.D.


Vitamin D deficiency in a pregnant woman

  • Preeclampsia
  • High risk of Cesarean Section
  • Gestational diabetes mellitus
  • Bacterial vaginosis
  • Low birth weight
  • Poor birth outcomes
  • Permeant stunted growth in children who were deficient in utero and the first few months of life


Notes from:                                                                                                                                            Dr. Hollick                                                                                                                                        The D-Lightful Vitamin D for Good Health                                                                          ihmc (Institute for human & Machine Cognition)                                                                      Published on YouTube March 16, 2013

  • We estimate that 50% or more of American babies are still being born today deficient or in an insufficient state of vitamin
  • Obesity (BMI over 30) is associated with Vitamin D deficiency, they need 2 to 3x more to satisfy the right Vitamin D requirements
  • Black people need 5 to 10x more sun exposure to create Vitamin D .
  • 25 hydroxy Vitamin D is the test to tell you your Vitamin D levels.
  • What’s normal? 40/60 is preferred by Dr. Hollick
  • I fear we have a real problem created by the cosmetic industry and not for the sake of cancer prevention (on the campaign against sun exposure)
  • 1,000 IU a day is insufficient, study done on adults in a Boston during the winter.
  • Psoriasis/skin is multiplying 10x faster than normal (did a study using a topical form of Pure Vitamin D ointment on the worst cases of psoriasis). It healed it in a couple weeks
  • You cannot get enough vitamin D from food sources
    • Food sources of Vitamin D
      Oily fish like: only 500-1,000 IU per 3.5 ounce serving


Notes From:                                                                                                                             Vitamin D, Vitamin D, and more Vitamin D                                                                             Mayer Eisenstein MD, JD, MPN                                                                                                         Why You Have Not Heard the Truth About Vitamin D                                                             January 15, 2012

Dr. Einstein’s Daily Minimum Recommendation for Vitamin D

  • Pregnant & Nursing Mothers – 10,000 IU per day minimum
  • Children & Adolescents – 2,000 -3,000 IU per day
  • Adults (anyone over 100 lbs) – 5,000 to 10,000 IU per day
  • Adults with Chronic Illness – 10,000 IU per day minimum
  • Adults with Colds and Flu – 50,000 IU 3 to 5 days or more (1,000 IU per pound per day)
  • Children with Colds and Flu – 1,000 IU per pound per day for 3 to 5 days or more.


The 25(OH)D blood test can determine your levels 100 IU of Vitamin D will raise your blood levels approximately 1ng/ml

Normal Blood levels should be the range of 60-80ng/ml

Blood levels for Chronic conditions 100ng/ml



Disclaimer: The strategies, suggestions, and techniques expressed here are intended to be used for educational purposes only. The Author, Kira Miller, is not rendering medical advice nor is she trying to diagnose, prescribe or treat any disease, condition, illness or injury.

If you are under the care of a physician it is imperative that you consult their advice before beginning any new exercise or nutrition program.

Kira Miller claims no responsibility to any person or entity for any liability, loss or damage alleged to be caused directly or indirectly as a result of the use, application or interpretation of the material presented here.




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