Did you know your body is unable to produce vitamin D on its own, therefore your primary source of vitamin D is sunlight. Due to long, dark winters in the northern hemisphere it is important to ensure adequate Vitamin D levels.
The amount of vitamin D your skin can produce is affected by multiple factors such as age, season, time of day, skin color, and more. There are many reasons people do not have enough vitamin D. As we age, our skin loses its ability to generate vitamin D.
Vitamin D in Food
Ensuring adequate vitamin D levels cannot always be sourced through food as very few and specific foods that are rich in Vitamin D. Sources include fatty fish like wild-caught mackerel, salmon, and tuna. Vitamin D is added to milk and other dairy products, orange juice, soymilk, and fortified cereals to prevent this vitamin deficiency.
Sub-Optimal Vitamin D levels are linked to:
Bone mineralization: A lack of vitamin D can lead to various bone-related conditions such as Osteoporosis, a condition in which bones become fragile and prone to fractures due to reduced bone density. Osteomalacia is another condition in adults that results in weakened bones, muscle weakness, and bone pain.
The absorption of Vitamin D is reliant on Magnesium therefore it’s important to supplement accordingly.
Low Mood/Depression and Anxiety: Vitamin D is known to play a role in mood regulation, and its deficiency has been associated with mood disorders. Vitamin D is important for serotonin production and the feel good hormone. Vitamin D receptors are present in various regions of the brain, indicating its potential role in brain function and overall mental health.
Autoimmune conditions: A study was completed with patients diagnosed with autoimmune conditions such as rheumatoid arthritis, hashimoto’s thyroiditis, psoriasis etc. The study tracked the participants for around five years to measure the development of autoimmune conditions. This revealed that a dose of 2000 international units (IU) of vitamin D per day reduced the development of autoimmune disease by 22 per cent, compared with the placebo.
Digestive Health: Low Vitamin. D is common in the IBS and IBD community. Studies support an increase in vitamin D leads to a decrease in severity of symptoms. In patients with colorectal cancer Vitamin D studies have indicated adequate levels of Vitamin D can seek out and destroy cancer cells.
Immune Health: It also plays a role in immune system function, and adequate levels of vitamin D may strengthen the immune system from catching viral and bacterial illnesses that is why it is especially important in the winter months as we approach flu season.
Hormonal Health: Vitamin D is known as a prohormone. What that means is that it can convert itself into different hormones. When hormones such as progesterone or dhea are low, it can mean hormonal imbalance. Symptoms of hormonal imbalance include varied cycles, mood changes, weight gain, low energy and more.
Hair Loss: Research has made some correlation between low levels of Vitamin D and thinning hair. There are many factors related to hair loss, but there is one nutrient you want to ensure is at an optimal range to help with minimizing shedding.
Skin Health: Skin conditions such as eczema, psoriasis, even acne are tied to low levels of vitamin D. A study completed on females with low serum Vitamin D had increased risk to develop acne.
Cancer Prevention: Some studies have suggested that higher levels of vitamin D may be associated with a reduced risk of certain types of cancer, including breast, prostate, colon, and skin cancer. However, the evidence is mixed. It is promising during treatment to support the immune system which tends to be suppressed during chemotherapy and radiation.Vitamin D is involved in regulating cell growth and differentiation, which are processes that can go awry in cancer development.
Why do I ensure adequate vitamin K intake with my Vitamin D?
Vitamin D doses in excessive amounts have the ability to calcify within the arterial wall. You should not be supplementing high doses of Vitamin D without Vitamin K. Vitamin K, acts as a type of blood thinner preventing that from happening.
Test don’t guess
It’s essential to maintain an appropriate balance of vitamin D and calcium in your diet to support bone health. A simple blood test will show whether you are deficient and allows for me to decide the dose and duration of your vitamin D supplement.
Remember is it always advisable to consult with a healthcare provider to determine your specific vitamin D needs and whether supplementation is necessary, as excessive vitamin D intake can have adverse effects on health.
References:
https://pubmed.ncbi.nlm.nih.gov/29726893/#:~:text=Conclusions%3A%20Vitamin%20D%20supplementation%20was,in%20overall%20faecal%20microbial%20diversity.https://pubmed.ncbi.nlm.nih.gov/21527855/#:~:text=Vitamin%20D%20can%20modulate%20the,an%20increased%20susceptibility%20to%20infection.