This vitamin, or hormone to be exact, is known as the sunshine vitamin. But are you actually getting enough sun exposure to to produce optimal levels of vitamin D?
Vitamin D plays many vital roles in our body. Virtually every cell in the body has a vitamin D receptor, which, when bound to vitamin D, can influence the expression of more than 200 genes. It maintains normal blood levels of calcium and phosphorus, to support proper bone development, it modulates cell growth, support the immune system, reduces inflammation and much more!
Vitamin D Levels:
The optimal level of 25-OH D is 75-100 umol/L (recent research has shown a possible optimal range at 120-150 umol/L), however the current Canadian average of D3 levels is 67.7 nmol/L. This means more than 70% of Canadians are deficient. I have seen patients which much lower numbers than this. Even down to 23 nmol/L! (Higher is not always better though for this fat soluble vitamin. However, most cases of toxicity symptoms are at 25000-60000 IU/day for 1-4 months. This is much higher than the ND recommended dose.)
Where do we get vitamin D?
We synthesize most of our vitamin D from sunlight exposure. It is estimated that 20 minutes, with face and arms exposed, provides 200 IU for people with light coloured skin. A moderate sunburn can produce 10000IU per day. However, sunscreen and sunblocks over SPF 8 prevents formation of D3, and most of us are indoors often throughout the summer and get minimal exposure to sunlight on these darker days of fall and winter. We source some vitamin D from food, with seafood being the most significant source, sardines to be exact! Mushrooms and egg yolk also have small amounts.
This is why it is recommended that most Canadians supplement with vitamin D.
What does Vitamin D effect?
To display the vast effects vitamin D has on the body here is a list of conditions that have been linked to vitamin D levels:
Fractures and Osteoporosis - Vitamin D along with K2 if needed to increase calcium absorption - D3 supplementation is associated with a 22% decrease in risk of falls
Depression - D3 deficiency has been linked to increased incidence of depression
Autoimmune conditions - D3 deficiencies have shown an increase risk of autoimmune diseases such as MS, psoriasis and rheumatoid arthritis
Thyroid health - There is an association between low vitamin D status and autoimmune thyroid diseases such as Hashimoto’s thyroiditis and Graves’ disease
Poor immune system - Vitamin D helps the immune system adapt and ward off infection, beneficial in cold and flu season
Metabolic disorders - D3 helps restore beneficial gut bacteria which in these studies has shown to have a key role in diabetes and heart disease
How much Vitamin D to supplement?
So with all that information you may be wondering how much to actually supplement. This really depends on your individual levels of 25-OH D. As stated early, I’ve seen a patient with levels in the 20s (nmol/L), so they would need a much higher dose of D3 to reach optimal levels, compared to someone that is slightly deficient, let’s say in the 60-70nmol/L range. If you suffer from any of the above health conditions, I advise to get your vitamin D levels tested. The quicker you raise D3 levels if you are deficient, the sooner symptoms will improve. The common recommended dose of 1000-2000IU may not be enough for you! That said, if we were to give higher levels of D3, a dose of 5000-8000IU, it is important to know D3 levels and assess the necessity of vitamin K2 and vitamin A supplementation - all these soluble vitamins play a role with each other to prevent toxicity. Sufficient levels of potassium and magnesium have also been suggested to protect against vitamin D toxicity.
So ask your doctor to test your vitamin D levels, 25-OH D levels to be exact. There is a simple blood test I do in practice to assess your levels. Book in for a blood test visit to get yours tested today!
In health & happiness,