The Importance of Vitamin D

Vitamin D is a fat-soluble vitamin responsible for increasing intestinal absorption of calcium, magnesium, and phosphate in the body. It also plays a role in maintaining proper bone structure.

We gain the majority of our vitamin D from direct exposure to sunlight. Winter, cloudy or gloomy climates and dark skin pigmentation can all affect the body's ability to produce it. People living in northern climes like Canada can be particularly at risk of vitamin D deficiency due to the scarcity of sunlight during certain periods of the year.

Function

• helps regulate calcium metabolism in the body

• influences the body's use of phosphorus

• helps put these minerals into teeth

• helps increase the absorption of calcium from the gut

• decreases excretion from the kidneys

• maintains normal blood levels of calcium and phosphorus

Even with adequate calcium and phosphorus intake, if our vitamin D is low, we will have poor calcification of our bones, whereas with good vitamin D intake, we will have better calcification, even if our calcium and phosphorus intake is low.

In the building stages it can also be helpful to small children for:

• healthy bones and teeth

• heart function

• maintaining the nervous system

• regulate normal blood clotting

Uses

Vitamin D works best when taken with calcium and phosphorus. Therefore its most common uses include:

• Treatment for rickets/Osteomalacia

• maintaining healthy bones and teeth

• prevention and healing of bone fractures in people at risk of osteoporosis or other bone related issues

Other uses for Vitamin D when combined with other micro-nutrients include the treatment of:

• diabetes, obesity, muscle weakness, multiple sclerosis, rheumatoid arthritis, chronic obstructive pulmonary disease, asthma, bronchitis, premenstrual syndrome, and tooth and gum disease.

• conditions of the heart and blood vessels, including high blood pressure and high cholesterol

• skin conditions including vitiligo, scleroderma, psoriasis, actinic keratosis, and lupus vulgaris.

• boosting the immune system and preventing autoimmune diseases

Deficiency

Most of our vitamin D intake comes from direct sunlight, as our food sources do not contain high doses. Therefore we can become vitamin D deficient under certain conditions:

• Living in places where sun exposure is scarce

• living in places with pollution

• cloudy climates

• wearing too much clothing

• wearing too much sunscreen

If you have these symptoms, then a deficiency in Vitamin D is most likely the cause

• Rickets (in children) or Osteomalacia (in adults) is when vitamin D is low, blood levels of calcium and phosphorus decrease and the body pulls these minerals from the bones. Rickets is best characterized by the bowing of the legs, spinal curvature and an increase in the size of the joints

• Decreased levels of calcium in the blood also affect the heart and the nervous system

• Some evidence suggests that vitamin D may have a role in prevention of certain cancers due to its role in cell division

• osteoporosis

• bone pain and bone loss for people with hyperparathyroidism

• weak bones/teeth

• weak immune system

• anxiety or depression

• trouble putting on muscle or losing weight

Too much vitamin D may also create toxic levels in the body as its stored in the body tissue. Symptoms of toxicity include:

• Excessive thirst

• nausea/diarrhea

• weakness

• headaches

Interestingly this is very similar to the symptoms of sun stroke.

Food Sources

Typically we get the majority of our vitamin D from the sun. 80-90% to be exact. It is recommended to spend around 20 to 30 minutes per day outside absorbing the sun's rays. This is especially crucial in northern climates like in Canada. The sun does not necessarily need to be out to gain vitamin D from it. We can also absorb Vitamin D from our food but these doses are much lower:

• oily fish like wild salmon, herring, mackerel and tuna

• cod liver oil

• butter and milk

• mushrooms

• dark leafy greens

• eggs

Because vitamin D is a fat soluble vitamin, it ideally needs to be consumed with fat in order to have optimal absorption. If you are going to eat a food source of vitamin D, it’s best to combine it with some more of essential fat source too, like ghee, coconut oil, nuts, seeds, or fish.

Recommended Daily Intake

As there is only small amounts of Vitamin D derived from our food sources, it can be important to take a supplement if you feel deficient.

• The IU is an International Unit, usually used to measure fat soluble vitamins including Vitamin A, D and E.

• One microgram of Vitamin D = 40IU

• As its a fat soluble vitamin, it is recommended to take it combined with a fish or coconut oil as this will help increase the absorption

• vitamin D3 is the recommended supplement to take.

• Minimal daily doses should start at 1000 IUs per day. If you suspect you need a higher dosage, its safe to take up to 4000 per day. Always check with your physician before starting any new diet.