What Is Vitamin D?

Vitamin D is called the sunshine vitamin because it’s actually made in the body from the skin’s exposure to sunlight. This is the only vitamin that is made in this way. Interestingly, Vitamin D isn’t really a vitamin. It actually acts as a hormone, and was mistakenly categorized as a vitamin long ago during its discovery.

Today, more people than ever before are deficient in Vitamin D. Most likely, this is due to the majority of people working indoors since the mid-20^th century. Previously, people tended to grow their own foods, and spend much of their time in the sunlight. I’ll explain this in more detail later on. Just know that deficiency in Vitamin D can lead to a number of different health issues, but the good news is that correcting your Vitamin D level is usually very simple to do.

Benefits of Vitamin D

Research shows that Vitamin D can affect the body in a number of different ways. The following are some examples:

• Bone health
• Helps regulate immune function (especially regarding autoimmunity)
• Protection again illnesses (especially viral)
• Mood
• Healthy blood pressure
• Healthy sugar levels
• Cardiovascular prevention
• Anticancer potential
• Skin protection
• Weight loss
• And more

Bone Health & Vitamin D

Vitamin D is responsible for carrying calcium (from foods) in our intestines into the blood stream. Oftentimes, people who are deficient in calcium are actually Vitamin D deficient. In this situation, raising their Vitamin D to an optimal level will often cause their calcium to rise to a normal level provided that proper amounts of calcium are being consumed through one’s diet. Proper levels of calcium, in addition to other factors, help the body to maintain strong healthy bones.

Helps Regulate Immune Function

Vitamin D helps to reduce the body’s inflammatory response. It also helps to protect against the development of autoimmune conditions, such as multiple sclerosis and rheumatoid arthritis, among others. Multiple studies show that early intervention with Vitamin D, especially in the cases of those people who are susceptible to Multiple Sclerosis, seems to help prevent this disorder.

In one study, supporting fetuses with optimal levels of Vitamin D throughout pregnancy, as well as through the age of 15, significantly reduced the development of Multiple Sclerosis in susceptible people. There is also evidence that supporting optimal levels of Vitamin D in this same way may help prevent other autoimmune conditions. Optimal level of Vitamin D has even been shown to prevent, and in some cases, eliminate asthma.

Vitamin D Protects Against Illnesses

Vitamin D strengthens the immune system to help fight against various infections. It is particularly protective against viral infections. Studies have shown low levels of Vitamin D to be associated with poor health, and, likewise, optimal levels have been associated with a lower risk for the development of acute illness (colds, flu, etc.).

Vitamin D & Mood

Have you ever noticed that you feel happier, healthier, and more balanced while being in sunlight during a sunny day? Well, there is a reason for this experience. Sunlight increases Vitamin D level in the body.

However, low Vitamin D level has been associated with the opposite. Rates of depression and anxiety actually increase when sunlight exposure is low. This is especially observed during winter months. There are less sunlight hours during this time, and the body’s exposure to sunlight is usually reduced due to the wearing of more clothing to maintain warmth. In colder climates where there is less sunlight, supplementation with Vitamin D tends to help maintain normal and optimal levels. Do take note, one should always see their own physician to have their Vitamin D levels checked before supplementing.

Hypertension (high blood pressure) & Vit. D

Vitamin D is thought to control the renin system (a hormone that regulates blood pressure, fluid and electrolyte balance), which controls blood pressure. With this in mind, a low Vitamin D level has been associated with hypertension. This is another reason why people with hypertension should ask their own doctor to test their Vitamin D level. Of course, a low level of Vitamin D isn’t the only reason for the occurrence of hypertension. There can be many other possible reasons, but maintaining an optimal level of Vitamin D is a good start in preventing and even eliminating this issue.

Healthy Sugar Levels

Research has shown Vitamin D to allow the pancreas to more easily release insulin. Insulin acts as the bridge between the blood and the inside of the body’s cells. Sugar/glucose specifically uses this insulin/bridge to cross from the blood into the cells. This is important in that it gives the body’s cells energy to conduct daily life dependent functions. In Type 2 diabetes, Vitamin D’s effects on increasing insulin production helps to prevent sugar from staying trapped in the blood. If sugar stays in the blood, it can cause lots of damage to the tissues/organs of the body if not properly addressed in a timely manner.

Cardiovascular Disease Prevention & Vitamin D

Vitamin D protects the heart and blood vessels by helping to maintain normal blood pressure and inflammation levels in the body. In combination with calcium, Vitamin D is also thought to decrease cholesterol levels, further helping to prevent a cardiovascular incident.

Anticancer potential & Vitamin D

Vitamin D helps slow rapid cell growth (associated with cancer), as well as activates particular genes that are involved in the protection against cancer. A low level of Vitamin D is especially associated with prostate and breast cancer. Though, there are other types of cancer associated with Vitamin D deficiency.

Skin Protection & Vitamin D

Vitamin D reduces inflammation in the body, especially in people with eczema and psoriasis. Both are thought to be the result of an immune disorder, which is another reason to have an optimal level of Vitamin D.

What is an Optimal Level of Vitamin D?

The standard (considered to be normal) range of Vitamin D  in a blood test is between 40 and 100 ng/mL. And, some labs have it even lower: 30 to 80 ng/mL. However, there are studies that show the low end of the range to be too low. Newer studies are starting to demonstrate that a Vitamin D level between 50 and 80 ng/mL to be closer to an optimal level. Additionally, regarding people with an autoimmune condition, some research has demonstrated the optimal range to be between 60 and 80 ng/mL.

Do take note that there is a possibility of Vitamin D toxicity when taken in large doses for extended periods of time. It is important to be under the guidance of a qualified physician with a strong nutrition background when supplementing with this and other fat-soluble vitamins. If supplementing for long periods of time, consider asking your doctor for a Vitamin D blood test every six months to be safe.

Sources of Vitamin D

The main source of Vitamin D is through sunlight exposure of the skin. The skin has a substance called 7-dehydrocholesterol which, when exposed to sunlight, produces Vitamin D. The optimal amount of sun exposure is thought to be between 10 to 15 minutes in a given day, but for only 3 total days per week. And, at least 30% of the skin of the body is needed to be exposed to sufficiently produce approximately 10,000 IU of Vitamin D for a given 10- to 15-minute exposure day.

Take note, sunscreen blocks UV rays (true source of Vitamin D) from absorbing into the skin, which means that it will block the formation of Vitamin D. In addition, the darker one’s skin is, the more time they will need to absorb the proper amount of sunlight to produce an adequate level of Vitamin D.

Some other sources of Vitamin D are cod liver oil, sardines, mushrooms, egg yolk, and beef liver, but these substances may present other health issues when consumed frequently.

Another source of Vitamin D is through supplementation. However, certain forms of supplemental Vitamin D are not necessarily good. The best supplemental form of Vitamin D is D3. This is the active form of Vitamin D, and is readily available for the body to use immediately. In addition, Vitamin D2 should be avoided.

Vitamin D is a fat-soluble vitamin. This means that it is absorbed into the body with fat. Put another way, if one is going to supplement with Vitamin D, one would need to take it with food that has fat in it for it to be properly absorbed into the body’s blood, and eventually into the tissues. Some examples of foods with fat are olive oil, avocado, coconut, healthy meats, fish, etc.

Remember, supplementing with Vitamin D should always be under the guidance of a qualified physician with a strong nutrition background.

Interactions

Certain pharmaceutical medications may interact with Vitamin D, so be sure to tell your doctor if you are taking pharmaceutical medications and Vitamin D at the same time. Please note that a Naturopathic Physician is also trained in nutrition, and understands the interactions between supplements and pharmaceutical medications. They can provide better guidance to people taking both of these kinds of substances.

Conclusion

In summary, Vitamin D is a powerful substance to the body. It can help prevent and even possibly eliminate some types of diseased conditions.

However, it is important to know all the facts regarding this vitamin before supplementing with it. And, it may be safer to seek out a qualified physician who is properly trained in nutrition to help guide you when supplementing with this vitamin.

Remember, if you know that your issue is specific to a vitamin, such as Vitamin D deficiency, then by all means be sure that your levels are optimal. However, most diseased conditions are usually associated with more than one cause. Additionally, if you are suffering from any health issue that matches some of the listed benefits of Vitamin D above, be sure to get a comprehensive evaluation by a doctor who is competent in finding and completely addressing the root cause of your issue.