Vitamin D does a lot for our bodies. While it’s perhaps best known for supporting bone health and preventing osteoporosis, it does so much more. It supports healthy muscles, immune health, and may potentially prevent major diseases like cancer and diabetes. But before we get into the myriad benefits of this vitamin, it’s important to understand how we get it.
Vitamin D is a fat-soluble vitamin that our body produces when exposed to sunlight. The 7-dehydrocholesterol in our skin absorbs UV B radiation from the sun and converts it into pre-vitamin D3, which in turn becomes vitamin D3. We can also get a small amount of vitamin D from food.
People at risk for vitamin D deficiency include:
· Older adults
· Breastfed infants
· People with dark skin
· People with medical conditions such as liver disease, celiac disease, cystic fibrosis, and Crohn’s disease
It is also important to note that sunscreen blocks UV radiation, preventing the body from converting it into vitamin D. To support adequate levels, you need to get at least 10-30 minutes of unprotected sun exposure around midday (when UV B rays are strongest). Lighter skinned individuals will need less time than those with darker skin. You also need more time in winter when less skin is exposed to sunlight.
How Vitamin D Supports Your Health and Wellness
· Strong Bones. Vitamin D is crucial to our bone health as it makes the calcium and phosphorous we get from our diet absorbable. Without enough vitamin D, we risk weakened bones and osteoporosis. At its most extreme, vitamin D deficiency can lead to rickets in children and osteomalacia or “soft bones” in adults, wherein bone breaks down faster than it can re-form.
· Healthy Muscle Function. Although vitamin D’s effect on muscles is not entirely understood, it seems to impact muscle contraction and cell growth, as well as prevent inflammation. Deficiency can lead to weakness, pain, and atrophy. Ongoing research suggests that vitamin D may also impact muscle recovery in athletes, and that supplementation can support improved performance and fewer injuries.
· Cancer Prevention. Research suggests a link between vitamin D supplementation and a decreased risk of certain cancers, including breast, colorectal, bladder, and prostate. According to the NIH, laboratory and animal studies show that vitamin D may inhibit carcinogenesis as well as slow tumor progression, though more research is needed. Additionally, improving vitamin D and calcium levels in postmenopausal women substantially reduces their cancer risk.
· Heart Disease Prevention. Although multiple factors can play a role in the development of heart disease, low levels of vitamin D increase your risk of heart disease, stroke, and high blood pressure, as the vitamin plays an important role in regulating blood pressure, cholesterol, and inflammation.
· A Strong Immune System. Vitamin D plays a vital role in regulating the immune system but preventing an excessive or prolonged inflammatory response, as well as by supporting healthy cell replication. Vitamin D reduces the risk of acute illnesses including colds, the flu, and other viruses, and may also prevent autoimmune disease by regulating the immune response. Vitamin D activates the white blood cells that help your body fight infections.
· Type 2 Diabetes Prevention. Vitamin D plays a significant role in diabetes prevention and regulation as it stimulates the pancreatic beta cells that secrete insulin, and ensures the body can absorb calcium, another essential component to insulin secretion. By getting an adequate amount of vitamin D, you can help prevent the disease as well as better manage symptoms if you already have it.
· Improved Mood and Mental Health. Low levels of vitamin D have been linked to depression, and a growing body of research shows that supplementing with vitamin D can boost mood. This is because vitamin D is believed to play a role in the production and function of serotonin, a neurotransmitter responsible for mood regulation. Insufficient levels of the vitamin have also been linked to an increased risk of seasonal affective disorder, insomnia, anxiety, and PMS-related mood issues.
· Healthy Skin. Vitamin D supports skin health in multiple ways including skin cell growth and repair, antioxidant properties that fight free radicals that cause premature aging, promoting collagen production, and wound healing. Inadequate levels can lead to dryness, eczema, and psoriasis.
Food Sources and Supplementation
Very few food sources naturally contain vitamin D, though beef liver and oily fish are the richest. Healthy options include:
· Fatty fish, including wild-caught salmon, sardines, mackerel, and trout
· Other fish including halibut, tuna, and swordfish
· Cod liver oil
· Egg yolks
· Fortified dairy and plant milks
In addition to sun exposure and vitamin D-rich foods, you may need to consider a vitamin D3 supplement. The best way to know your vitamin D status is to have your blood tested, and work with your healthcare provider to determine the amount you need.
Signs of Deficiency
Deficient or insufficient levels of vitamin D is a common problem, with about 35 percent of U.S. adults deficient and about 50 percent of the world’s population insufficient according to the Cleveland Clinic.
Low levels of vitamin D show up in your body in a variety of ways, including:
· Osteoporosis or bone fractures
· Developmental problems in infants and children
· Muscle weakness, aches, or cramps
· Bone pain
· Fatigue
· Mood problems, including depression
· Susceptibility to infection and disease
If you are concerned about how inadequate levels of vitamin D may be affecting your health, please contact me. Together we can determine the right mix of diet, lifestyle and supplementation changes that can help get you feeling your best.
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