Dr. Shirwin A. Mirza calls it the "King of Vitamins."

Vitamin D can have many positive effects on human health, and Mirza outlined many of them at a talk last week at Auburn Memorial Hospital.

Mirza said the greatest source of this vitamin is sunlight, from which we absorb, through our skin, about 90 percent of our body's needs. The rest, about 10 percent, comes from the food we eat, or from supplements.

Mirza noted that skin color is determined by vitamin D, with early humans being darker than their present day counterparts.

He also pointed out that every cell in the human body has a vitamin D receptor, making it extremely important, and relatively easy, and inexpensive, for the average person to get the necessary requirement of the vitamin. He stressed, however, that the foods high in vitamin D are usually not palatable, and we therefore need to "get into the sun," if we can, or use supplements.

Vitamin D is required by our bodies for the absorption of calcium into our bones.

It should also be noted that certain people are unable to get enough sunshine, like nursing home patients, nightworkers who sleep during the day, those whose employment keeps them confined during periods of sunshine, and even those who may by afraid to spend time in the sun because of unwarranted fear of getting skin cancer.

But Mirza is confident that five or 10 minutes a day in the summer sun poses no health hazards for the average person.

"Our ancestors all lived in the sun and there was no skin cancer," he said.

In fact, he said vitamin D, from any source, "is the most powerful anti-cancer medicine in the world."

Mirza warned that vitamin D deficiency is wide spread throughout the world. The farther away from the equator one lives, the more likely he/she is to suffer one of the diseases brought about by the lack of this critically necessary hormone.

Finland, which has the least amount of sunshine, has the greatest vitamin D deficiency. It also has the highest rate of Type I diabetes in the world, and one of the highest suicide rates. Vitamin D can be a shield against these and other diseases, including osteoporosis (found less in sunny climates), osteomalacia (severe deep bone pain, one of the greatest causes of fatigue), high blood pressure, fibromyalgia, certain cancers, muscle aches and weakness, and obesity.

Mirza's advice to the medical community is to be aware of the new reference ranges indicating vitamin D deficiency. Know them as you know cholesterol levels.

His advice to the general public is to use vitamin D supplements in the winter months, when the sunshine offers little or none.

Reserves of sunshine vitamin D, will last about 2 months. You can "stock up" during the summer months and be prepared for better health in the winter.