Published: 28 July 2020 –
Vitamin D: the sunshine vitamin. Most people are familiar with it and have been told to get some sun to “soak up vitamin D” during the summer months. It is widely prized for its immune system health benefits and has long been associated with having strong bones.
But, did you know that it is unlike other vitamins in that only about 10% is absorbed through the diet and the rest the body produces itself? Understanding this critical nutrient and the role it plays in the body is very important in order to ensure optimum health throughout the year.
What exactly is vitamin D?
Vitamin D is actually a hormone produced by the kidneys that impacts the immune system and plays a major role in blood calcium concentration. The first signs of minor deficiency are reduced serum calcium levels and an increase in parathyroid hormone production, potentially leading to muscle weakness, as well as an increased risk of infection; leading on to bone brittleness and eventual osteoporosis.
While vitamin D is mostly produced from the skin in response to sunlight, it can also be absorbed from certain foods. The kidneys convert it into the active hormone: calcitriol. And it is active vitamin D that helps the body absorb calcium from foods and supplements. It also modifies the activity of bone cells and is required for the formation of new bone.
When levels get low, it can have a negative impact on our state of health and is connected to multiple health issues such as lowered immunity, osteoporosis, dental issues, diabetes, certain cancers, MS and more. In recent years there has also been a correlation between low mood disorders such as depression and anxiety with vitamin D deficiency
Common deficiency signs:
* Fatigue
* Bone and back pain
* Frequent colds & flu
* Low Mood
* Headaches
* Impaired wound healing
* Poor skin health
* Hair loss
* Psoriasis
* Hormone imbalances
* Muscle weakness
Can it boost the immune system?
It can indeed! The immune system is broken down into two categories that are equally important when it comes to fighting off infections. The innate system, which quickly responds to fighting infections, and the adaptive system, which produces a slower response. It is Vitamin D that helps to modulate both systems. What’s more, it’s also related to autoimmunity. Deficiency in this important hormone has been observed in patients with autoimmune conditions such as MS, lupus and rheumatoid arthritis.
During the current wave of Covid-19, many health professionals recommend vitamin D as one of the most important immune boosting supplements available. This is because growing research supports its use in the prevention of ‘winter conditions’ including upper respiratory tract infections, with numerous studies concluding that infections are far more likely to develop when levels are low.
Why do levels get low?
1) Certain occupations — night shift workers and indoor workers tend to have lower levels due to reduced sun exposure
2) Sun lotion — sun bathing products block out the sun’s rays, interfering with vitamin D absorption after sunbathing
3) Ageing — studies have shown that ageing reduces the formation of the active form of vitamin D
4) Health conditions — certain conditions: hypertension, abdominal obesity and type 2 diabetes increase risk of deficiency
5) Stress — high cortisol reduces the uptake of vitamin D
6) Having darker skin — research shows that people with darker skin suffer more from deficiency
How to naturally increase it?
The best way to ensure optimal levels of vitamin D – the sunshine vitamin – is through direct exposure to sunlight. In the Northern Hemisphere this is possible from late march through to early september. Research suggests that getting approximately 10 -15 mins of sunlight daily – without wearing sunscreen – is sufficient for fair-to-medium skinned people (darker-toned skin requires longer exposure). The ideal time of day to optimise levels is between 11 am to 3 pm when the sun is at it’s highest in the sky. During the autumn and winter months, however, supplementation is required to top up vitamin D levels to prevent risk of infections.
There are certain foods that are rich in vitamin D which include: certain types of oily fish, and mushrooms (especially the maitake and shiitake variety).
How much should I take?
When it comes to vitamin D levels testing is often necessary. This can be done by either a doctor or nutritional therapist.
The recommended daily allowance is 400 IU (depending on individual requirements).
During the Autumn and winter months, in general, a minimum of 600 IU is recommended. However, many experts are now recommending much higher levels.
Note: vitamin K2 is required when taking a vitamin D supplement to ensure that calcium is absorbed and reaches bone mass.
If you feel you need help with assessing your vitamin D levels and boosting your immune system then
please book a consultation with Elizabeth