Are You Getting Enough Vitamin D?

Vitamin D also known as the sunshine vitamin is actually made in the human skin when it is in contact with ultraviolet light from the sun’s rays. There is no vitamin that requires more whole-body participation than vitamin D. The skin, bloodstream, liver, and kidneys all help with the formation of fully active vitamin D. Unfortunately, during wintertime, clouds and smog reduce the body’s production of this vitamin.

Vitamin D is a fat-soluble vitamin, along with Vitamin A, E, K and Essential Fatty Acids (EFA’s). Therefore, there is potential for problems of toxicity that may occur with overuse, because oil-based nutrients are more readily stored in our body tissue. It is stored not only in the liver, but also in the skin, brain, spleen and bones. Symptoms of vitamin D toxicity can easily occur when it is taken in large amounts or with excessive sun exposure (it is also possible that part of sun-poisoning symptoms are due to vitamin D toxicity). Negative effects on your health could include kidney problems, kidney stones or hypercalcemia, a toxic condition where there is too much calcium in the blood.

How Does Vitamin D Help Us?

Vitamin D helps to regulate calcium metabolism and normal calcification of the bones in the body, as well as influencing the body’s use of the mineral phosphorus (calcium and phosphorus, together with other minerals, make up our bones). Vitamin D3 helps increase the absorption of calcium from the gut, decreases excretion from the kidneys, stimulates resorption of calcium and phosphorus from bone, helps put these minerals into teeth, and helps to maintain normal blood levels of calcium and phosphorus. Vitamin D is the most important factor in regulating calcium metabolism in the body.

Vitamin D - Immune and Gut Health

Vitamin D plays an important role in immune function, and a deficiency is shown to increase your susceptibility to infection, including a greater risk of self-reported upper respiratory tract infections. One of the main functions of vitamin D is to help activate T cells, aka the "killer cells" in the body. T cells actually detect and destroy foreign pathogens -- like viruses. That makes vitamin D especially crucial for maintaining a functioning immune system that's capable of fighting back foreign pathogens.

Also, there is evidence that Vitamin D can regulate gastrointestinal inflammation, with epidemiological studies showing that individuals with higher levels of Vitamin D have a lower incidence of Irritable Bowel Disease (IBD), particularly Crohn's disease. Studies have shown that vitamin D deficiency can lead to dysbiosis of gut microbiome and reported to cause severe colitis.

How to get Enough Vitamin D

Experts predict that about 1 billion people worldwide have low levels of vitamin D or a deficiency making it one of the most common vitamin deficiencies. The recommended intake, for adults, is between 600-800 IU, although that number is up for debate among the science and medical community.

There are 3 ways to get vitamin D: through food (since it is naturally occurring in some foods), from direct sun exposure on your skin and through supplements.

Food

Unfortunately, vitamin D isn’t naturally occurring in a lot of foods, which is why we have some foods with vitamin D added to them like cereals, dairy, plant milks, tofu and orange juice. Vitamin D is naturally found in foods like fresh fish (salmon, herring, sardines and mackerel), eggs, mushrooms and beef liver.

Sunlight

About 15 minutes of sun exposure per day is what many experts say is sufficient to make vitamin D. However, this means you need to have a good amount of skin uncovered by clothing. Also, depending on your geographic location, sunscreen usage, overall coverage and the amount of melanin in your skin can all impact vitamin D absorption. This makes it really difficult to provide generalized guidelines for the appropriate amount of sun exposure. What may be a sufficient or healthy amount of time in the sun with no sun protection for one person might not be advisable for another person.

Studies show midday, especially during summer, is the best time to get sunlight. At noon, the sun is at its highest point, and its UVB rays are most intense. That means you need less time in the sun to make sufficient vitamin D. Many studies also show that the body is most efficient at making vitamin D at noon.

Supplements

This may be the most practical solution for many people, especially if you are like me and live in the northern half of the world, or if you have been advised not to venture out in the sun for long periods of time and have a diet lacking in the foods listed above.

You can find vitamin D in many different types of supplements, including multivitamins and individual capsules. Vitamin D supplements come in two forms; D3 and D2. D2 is a form derived from plants and is the form often found in fortified foods. D3 is the vitamin D naturally produced by our bodies and is the type found in animal sources. A liquid vitamin D in a tincture form that includes fat (like coconut oil or MCT), can be helpful since a liquid supplement can be taken under the tongue, which speeds absorption. Also, since vitamin D is fat soluble, taking it with a fat source helps the body absorb it better.

Feel Great Now

So, if you’re looking for a simple way to increase your mood, promote a strong immune system, aid in reducing gut inflammation and just feel great overall, make some time and sit in the sun and get your daily dose of vitamin D. Use this time outside to meditate and repeat your positive affirmations; close your eyes and give thanks and gratitude for all that you have and the goals that you are working towards.

If you have any questions or would like to discuss your health goals, you can email me at NicoleNugentWellness@gmail.com or click contact me and send me a message.