Vitamin D
The sunny side of supplementation.
Vitamin D is fast becoming one of the most important supplements attributed to overall wellness, though it’s better described as a sun-derived pro-hormone rather than a vitamin. For years, it was strictly thought of in relation to bone health due to its role in the maintenance of calcium balance. Though it does balance calcium, it provides many other benefits to the body as well. Rarely few weeks pass without a new study surfacing showing the benefits of adequate vitamin D levels. It serves a number of vital roles in the body: Assisting in cell function and growth, maintaining immune function, reducing inflammation and keeping bones strong.
With this array of benefits, it’s easy to see why studies have linked vitamin D deficiency to:
• Obesity
• Diabetes
• Multiple Sclerosis
• Arthritis
• Depressed immune system
• Osteoporosis
• Increased risk of cancer (breast, prostate, colon, pancreas, ovary)
• Hypertension
• Heart attack
• Stroke
• Muscle weakness and deep muscle pain
• Seasonal Affective Disorder
• Preeclampsia
Vitamin D is known as the "sunshine vitamin," since our skin manufactures it upon exposure to UV-B rays. Darker pigmented skin absorbs less rays, and therefore, makes less vitamin D. The pro-hormone can be obtained from food sources like fatty fish (salmon), egg yolks, fortified milk and cereals as well.
Nearly 75-80 percent of the population suffers from less than optimal levels of vitamin D as a result of insufficient diet, excessive time spent indoors, living too far north of the equator for adequate sunlight and the widespread use of sunscreen. Sunscreen is important to prevent sunburn, which increases the risk of certain skin cancers, but most children and adults should try to be in the sun for 15-20 minutes a day without it, with as much skin showing as possible.
In order to begin supplementation with vitamin D, first detect blood levels. Differences in diet, lifestyle, time spent outdoors and genetic differences in how the body responds to sunlight mean that one particular dose is not best for everyone. Always take into account the season in which the level is being checked. A normal level in July is not helpful for someone that suffers from Seasonal Affective Disorder (winter blues). Be certain your physician is familiar with vitamin D, and they are using a reputable lab test. The level of 25-hydroxy vitamin is most important, with the goal at 50-60 ng/mL.
If blood levels are unknown, healthy adults should take at least 1,000-2,000 IU daily. Anyone with a risk of, or suffering from, any of the illnesses mentioned above would be best served finding out their vitamin D blood levels. Most people with low levels of vitamin D are able to reach their goals by taking 4,000-5,000 IU for a period of 4-6 weeks. It may be beneficial to take higher doses during low sun months (usually September through April), backing down during the summer.
There are two main forms of vitamin D: Vitamin D-3 (cholecalciferol) and D-2 (ergocalciferol). Most vitamin D-fortified foods and supplements use the less active and potentially toxic form, D-2. Always be certain you’re taking vitamin D-3.
What about children?
Vitamin D is important for infants and children as well. Infants fed with formula are getting enough vitamin D. Children who consume at least two glasses of vitamin D-fortified milk daily are as well. For breast-fed infants 2 months of age and older, and any children not consuming milk, parents should ensure their child gets at least 200 IU of vitamin D daily.
When is the sun not strong enough?
For a rough guideline, when your shadow is longer than you are tall, the sun is no longer capable of stimulating enough vitamin D production in the skin.
Are there any side effects?
Vitamin D is thought to be a very safe supplement, especially when taken in doses up to 5,000 IU per day. If taking higher doses, you should be working in coordination with a physician who is monitoring your blood levels. High level supplementation can put you at risk of hypercalcemia, an elevated calcium level. Side effects such as nausea, vomiting, weakness or headaches are possible, and should be brought to the attention of a physician.
Other Trusted Sources:
National Institutes of Health Office of Dietary Supplements
Oregon State University
Mayo Clinic
Supplements
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