What’s vitamin D good for?
Vitamin D is a fat soluble vitamin that plays a critical role in many of our body’s systems. Not only is it key to keeping our bones strong by helping us absorb calcium, but it also has an impact on our immune system, gut health, insulin signaling, thyroid function, mental health and more. Lower levels of vitamin D have been connected to increased anxiety and depression symptoms, more severe viral infections, poor thyroid function and impacts on insulin signaling. Connections have also been made between vitamin D status and cognitive health, central nervous system disease (such as multiple sclerosis), incidence of cancer, and impacts on polycystic ovarian syndrome (PCOS).
How do I get vitamin D?
Not many foods are naturally high in vitamin D – it’s mainly found in some seafoods, beef liver, and egg yolk. There are also vitamin D fortified foods (some cereals, dairy and plant-based milks, orange juices). But it’s hard to get enough through food alone. And although we have an interesting, if quirky, ability to produce Vitamin D through the skin with the help of the sun (hence the nickname “the sunshine vitamin”), most of us living farther from the equator are not getting enough UVB exposure to produce an adequate supply. For one, there’s often just not enough rays coming down to allow this chemical reaction to happen (like from 4 to 6 months of the year). And when it’s sunny, many of us cover up or wear sunscreen most of the time, which is prudent to do for the most part, but interferes with vitamin D production.
We also have differential abilities to produce vitamin D from sunlight. Generally, the more melanin we have, the more sunshine required to produce the same amount of vitamin D. We also have decreased levels of cofactors that are important in producing vitamin D as we age.
Moreover, since so many bodily functions make use of vitamin D, depending on what your body is up to, you may need more or less vitamin D to maintain optimal health. If you have any of the health concerns listed above, such as mental health concerns, thyroid or other metabolic issues, PCOS or cancer, there is also a particularly good reason to monitor your vitamin D status. Folks with darker skin, older people, those with trouble absorbing fats, folks with less sun exposure and breastfed infants are all at higher risk of vitamin D deficiency. Maintaining adequate vitamin D intake can make an impact on your overall health, and improve your quality of life.
Given the challenges of making and absorbing the vitamin, and the benefits of being replete with vitamin D, the best way to make sure we’re getting enough is by using a supplement. Since vitamin D is fat soluble, the best supplements are already emulsified in some kind of oil (like liquid supplements and gel caps). If you opt for a tablet, then make sure you take it with a fat-containing meal or snack. Vitamin D is also available by intramuscular injection – that’s right, you can get a simple shot to get your levels back on track (talk to your Naturopathic Doctor for more on this option).
How do I know how much to take?
The question of dosing is a big one: now you know you need vitamin D, and you know where to get it – but how much is enough? Is there such a thing as too much?
The best approach when it comes to vitamin D is to measure your serum levels. This is a simple blood test to see how much active vitamin D is circulating. From there, you can work with your healthcare provider to find the appropriate supplement dosage to achieve an optimal vitamin D level. If you simply assume that you’re deficient, and go with the generally recommended dosage (typically 1,000-2,000IU/day), you’re working in the dark. If you’re deficient, it will take a long, long time to get to an optimal level at that rate of supplementation (if you ever get there at all). The standard dosage recommendation is based on starting to supplement before you’re deficient. If you’ve already depleted your supply, you will need a higher dose to replenish your stores, before reducing to a lower maintenance dose.
And yes, there is such a thing as too much vitamin D – the more the better does not apply here! Fat soluble vitamins (A, K, D & E) are better stored in our tissues vs water soluble ones (all the other vitamins), and so are at higher risk of building up too much. This is another excellent reason to test your vitamin D, and get a supplement prescription that suits your needs. It’s also important to re-test to make sure you’ve corrected a deficiency without overshooting. This is a safety consideration, and also helps to determine the appropriate maintenance dose for your physiological needs.
Sunshine and Roses
Vitamin D can be a crucial factor in bringing you into a better state of being. It plays such an important role in our bodies, that testing, supplementing, and re-testing can totally change the trajectory of your wellness journey. While just getting a shot of vitamin D is unlikely to fix all that ails you, it’s a key consideration in building a strong foundation for health. So yes, get vitamin D from the whole foods in your diet, take in that beautiful sunshine energy so that you can make some of your own, but also talk to your Naturopathic Doctor or healthcare provider about vitamin D testing and supplementation.
To Learn More, Book a Session with Dr. Kristen Mark ND Here!