Vitamin D
Vitamin D is a fat-soluble vitamin that has many functions in the body. Its chemical structure acts more similarly to a hormone than a vitamin. Vitamin D functions as a hormone to regulate cell growth, aid in cell renewal, prevent illness, and increase the absorption of other key nutrients. It also plays a key role in synthesizing “feel-good” hormones like serotonin and beta endorphins.
Sources of Vitamin D
Sun exposure & UV Light: Sunlight is a nutrient. Moderate sun exposure is not scientifically linked to any form of skin cancer; however, excessive sun exposure is. Humans can generate Vitamin D through moderate sun exposure. Safe exposure should be limited to about half the time it takes your body to sustain a slight, pink sunburn; This is the most “natural” way of obtaining vitamin D. However, our body’s Vitamin D regulatory system can diminish with age, and UV intensity is lower during winter months; therefore, for most individuals, supplementation should be used in conjunction with sun exposure to consistently optimize Vitamin D.
Food Sources: Vitamin D3 is the most bioavailable form, and it is found primarily in foods of animal origin such as wild salmon, mackerel, herring, catfish, cod liver oil, and eggs. All of these foods provide good nutrition; however, they only deliver 200-1,000 IU of Vitamin D per serving; not enough to consistently reach optimal levels.
Supplements: Food and sun exposure alone typically do not produce sufficient Vitamin D for optimal health benefits; therefore, Vitamin D supplementation is recommended in conjunction with these sources. High quality, pharmaceutical grade supplements are preferred to over-the-counter, cheaper options.
Benefits of Vitamin D
Bone Health: Vitamin D is essential for building and maintaining healthy bones. It plays an important role in protecting your bones, both by helping your body absorb calcium and by supporting muscles needed to avoid falls. Vitamin D is critical to the maintenance of calcium metabolism and good skeletal health throughout life especially as age increases
Muscle Function: Sufficient Vitamin D levels help maintain optimal muscle function. Increasing levels of Vitamin D can reduce inflammation, pain, and myopathy. It can also increase muscle strength, exercise capacity, and physical performance. Muscle strength and health is important as age increases for stability and fall prevention.
Cardiovascular Function: Vitamin D strengthens overall cardiac function. It helps maintain normal blood clotting, strengthen blood vessels, reduce inflammation, and repair damage done to the heart. A deficiency can lead to imbalanced blood pressure and heart disease. Proper Vitamin D supplementation can lower the risk of stroke, heart attack, hypertension, and heart disease
Healthy Nervous System: Vitamin D helps maintain a stable nervous system. The nervous system helps all parts of the body communicate with each other as well as directs our body’s reactions to the surrounding world. It guides everyday activities such as waking up, breathing, thinking, reading, remembering, and feeling emotions. The nervous system also handles stress responses, which if overworked, can lead to diseases like hypertension and diabetes.
Cellular Immunity: Vitamin D has a variety of effects on regulating lymphocyte function, cytokine production, macrophage activity, and monocyte maturation. There are 55 cancer diagnoses attributed to insufficient sunlight; therefore, researchers believe that simply increasing Vitamin D intake can prevent more than 600,000 annual cases of cancer worldwide. It is also involved in apoptosis which is the natural self-destruction of superfluous or damaged cells before they become malignant.
Vitamin D Deficiency
Vitamin D deficiency affects billions of people as there has been a cultural shift to an indoor, sedentary lifestyle. Aging, reduced sun exposure, increased use of sunscreens, and obesity are all factors associated with Vitamin D deficiency. The health of your gut, liver, and kidneys also affect Vitamin D absorption; therefore, conditions that affect these areas can lead to Vitamin D deficiency.
Supplementation and Dosing Information
It is recommended for most people to take at least 5,000 IU/day; however, we recommend some of our patients take 10,000 IU/day depending on their baseline blood levels. This level of Vitamin D supplementation is also recommended for cancer prevention, and higher levels are recommended for those with autoimmune disorders. Toxicity is possible, but it is very unlikely especially in those who are monitored via provider and lab test. This supplement works best if taken along with vitamins A and K with a fatty meal for better absorption and synergistic micronutrient optimization.
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6513299/pdf/jomes-27-223.pdf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6769474/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5920274/ https://pubmed.ncbi.nlm.nih.gov/31200560/ https://www.ncbi.nlm.nih.gov/books/NBK56061/ https://www.jandonline.org/article/S2212-2672(14)01468-3/fulltexthttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/
