Vitamin D

Everyone talks about vitamin D, but how does it help? How do you know if you need it? Read on for the deal on vitamin D and how it affects your health.

What’s it good for? 

Vitamin D is an essential vitamin that is crucial for immunity, anti-inflammatory support, mood regulation, cardiovascular health, and dental and bone health. It acts as a hormone that enhances absorption of calcium and phosphorus in the intestines, which are two major  minerals that maintain bone structure and health. Healthy levels of vitamin D may be relevant in treating depression, diabetes, autism, heart disease, high blood pressure, acne, eczema, flu, neuromuscular diseases, inflammation, and osteoporosis, just to name a few!

Who needs it?

The Center for Disease Control (CDC) reports that more than 50 percent (!) of the general population is vitamin D deficient. If you’re getting your levels tested, laboratory results between 40- 65 ng /mL is considered an optimal level for vitamin D by most functional health practitioners. However, diagnostic laboratories include a much wider range in laboratory reports (the range printed on your report), the bottom range being considered too low by many functional health practitioners. Standard labs define deficiency as a level of vitamin D below 30 ng/mL. Because of this low baseline, current deficiency statistics are grossly underreported from a functional standpoint: anyone with vitamin D levels over 30 and under 40 (or 65) would not be considered deficient by a lab result, even though they might be from a functional health perspective. vitamin D’s regulatory role in regulating and reducing inflammatory conditions also means those who are chronically inflamed are likely at a deficiency. 25-hydroxy vitamin D is the standard test that reports vitamin D status. If your value is less than 40 ng/ mL you are likely in need of a boost!

How to get some

SUNSHINE! This is the most natural, efficient (and pleasurable!) way to get your daily dose of vitamin D. Expose a large part of your body to midday sun without SPF for about 10-30 minutes. The more skin you expose, the more vitamin D your body will produce. People with pale skin produce vitamin D more quickly than people with darker skin, so adjust time of sun exposure based on your skin tone. People with darker skin are at a higher risk of deficiency. After you get your timed dose, use SPF (free of oxybenzone, avobenzone, octisalate, octocrylene, homosalate, octinoxate and parabens) or protective clothing. I keep my face 100% protected from the sun in order to minimize aging and sun spots. Women who took (or take) hormonal birth control are more likely to experience facial skin hyperpigmentation, even years after discontinuation. 

Supplement 

When sun exposure is not available, like in the dead of winter, supplementation can help maintain healthy vitamin D levels. Those who have chronically low levels of vitamin D, either from genetic defects in their vitamin D receptors also benefit from year round supplementation. I recommend purchasing a product that contains vitamin D3 with K2. vitamin D3 is more bioavailable compared to its cheaper vitamin D2 counterpart.  vitamin K2 is important because it prevents the calcification of vitamin D in blood vessels. It is important to note that K2 is known to decrease the effectiveness of the medication Warfarin (Coumadin® / Jantoven®) and should not be taken together.

Can I get vitamin D through my diet?

Unfortunately, only a few foods naturally contain vitamin D. And the ones that do only have trace amounts, so it’s effectively impossible to get the vitamin D your body needs from food. So, get out there and enjoy some sun! In the winter months, be sure to monitor your levels with your doctor, and supplement when necessary.