By Richmond Natural Medicine

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September 7, 2018

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During the darker, colder winter months, it’s not uncommon for people to present with lower Vitamin D levels due to lack of sun exposure.

Without exposure to sunlight daily, we become deficient in Vitamin D, and not surprisingly, it’s one of the most common deficiencies in North America today. Vitamin D influences almost every body system in some way, including the immune, endocrine, cardiovascular, reproductive, and digestive systems.  It is continually researched concerning autoimmune diseases and even the progression of some cancers. It’s so important in our body that we actively make it ourselves, but we need sunlight’s key ingredient to make it happen.

Essential Roles at a Glance:

• Increases calcium absorption in the small intestines. You need vitamin D to keep your calcium levels constant
• Supports bone health, especially during infancy and through puberty
• Modulates the immune system response and may play a key role in the prevention of some autoimmune diseases
• Reduces incidences of infection
• Fertility support
• Blood sugar regulation
• Mood hormone regulation / seasonal affective disorder / cognitive function

Nutritional Perspective:

Vitamin D is absolutely essential for appropriate calcium absorption throughout our life, leading to optimal bone health over time. If you don’t have enough Vitamin D, it’s extremely difficult for the body to absorb needed amounts of calcium. Vitamin D is also one of the fat soluble vitamins, meaning it needs a healthy fat to get it where it needs to go in the body, making it all the more important to keep eating your healthy fats on a daily basis.  Such fast include avocados, coconut and olive oil, walnuts, flax seeds, chia seeds, fatty fish and high quality dairy products.

Supplementation & Diet:

There are two different sources of vitamin D supplementation: Vitamin D3 and Vitamin D2. Vitamin D3 is synthesized from sun-exposed skin and is more bioavailable for humans. Generally, a vitamin D3 supplement is sourced from cholecalciferol or lanolin, derived from sheep wool, and is highly absorbable for humans. Fungi synthesize Vitamin D2 (ergocalciferol) and is plant-sourced, often from lichen (many vegans will supplement with D2 instead of D3). Vitamin D2 is not quite as well absorbed by humans, however there is still benefit to supplementing with this form, as both D2 and D3 supplementation have been shown to increase serum levels of 25(OH)D.

Vitamin D is transported through general circulation to the liver, where enzyme 25 hydroxylase converts it to 25OHD. Further conversions within the kidneys change 25OHD into 1, 25 OH2D3, which is the active form of Vitamin D. Dietary sources of Vitamin D are relatively few but do include cod liver oil and fatty fish such as salmon, mackerel, swordfish, sardines, and tuna as well as some mushrooms that are UV-irradiated and eggs. Other foods may be fortified with vitamin D (non-naturally occurring) such as milk, yogurt and sometimes processed grains and cereals.

Who may be most at risk for Vitamin D deficiency:

• Populations with darker skin. Darker skin is characterized by an increased level of the pigment melanin, which reduces the skin’s ability to produce vitamin D from sunlight.
• Women who have breastfed for a prolonged period of time without the RDA supplementation of Vitamin D during that time.
• Populations living in limited sun-exposed regions or overcast environments.
• Office workers or shift workers who do not have daily exposure to sunlight (at least 15 minutes of direct sun exposure).
• People with lower GI, small intestine malabsorption issues or Irritable Bowel Disease.
• Elderly populations who remain predominantly indoors. Also, our ability to manufacture Vitamin D from sunlight through our skin decreases as we age.

One of the best ways to increase your vitamin D levels daily is to ensure you’re getting direct sun exposure for at least 15 minutes every day. This may shift seasonally and will also depend on your current vitamin D levels and skin color/pigmentation. You should also consider getting your vitamin D levels tested annually before implementing a Vitamin D supplement so that you know the appropriate dose to begin taking.

Still, have questions or curiosities about how Vitamin D may be influencing your health? Click HERE to be contacted by a representative to book an appointment.

Resources and References:

National Institutes of Health: Vitamin D

Vitamin D for Health: A Global Perspective

Vitamin D, pregnancy & depression

The Risks & Benefits of Sun Exposure