Vitamin D - It Does More Than You Think!
Understanding the Importance of Vitamin D
Vitamin D, often referred to as the "sunshine vitamin," is a crucial nutrient that plays a remarkable role in our health. While it's called a vitamin, it functions more like a hormone within our bodies. It’s known for building strong bones but it's equally important for a properly functioning immune system, managing inflammation, and even reducing the risk of certain cancers.
The Consequences of Vitamin D Deficiency
When your body lacks sufficient vitamin D, it can lead to various health issues, such as recurrent colds, depression, headaches, high blood pressure, heart disease, fibromyalgia, autoimmune diseases, and several types of cancers. Astonishingly, approximately 80% of Americans are said to be insufficient or deficient in levels of vitamin D.
Sources of Vitamin D
Vitamin D can be obtained in three ways: through sunlight, diet, and supplements. Sun exposure triggers the synthesis of vitamin D in the skin. However, factors like sunscreen use and limited sun exposure during the winter can play a role in how we get vitamin D from the sun. Poor soil quality affecting nutrient levels in food as well as high quantity vitamin D foods not being in a typical diet, have made dietary sources challenging as a sole source of vitamin D. Due to all of this, supplements have become increasingly important.
Determining Optimal Vitamin D Levels
Laboratories typically set a vitamin D level of 20 or 30 nanograms/deciliter (ng/dL) – 100 ng/dL as "normal." However, this range was originally defined to prevent rickets, a condition caused by severe vitamin D deficiency, and we now know that the low end of “normal” is very low and not sufficient enough for protection from other problems. A compilation of more recent research suggests that maintaining a level of 50-100 ng/dL is “optimal” for overall health.
Who Is at Risk for Vitamin D Deficiency?
Certain groups are at higher risk of vitamin D deficiency, including obese individuals, older adults, those with darker skin pigmentation, and people with limited sun exposure.
Taking Action
Have your primary healthcare provider check your vitamin D! If you are found to be vitamin D deficient, supplementation is typically recommended to bring your levels up. However, for those with levels in the “normal” but insufficient range, 2000 IU of vitamin D3 per day is safe and effective. Remember though, that regular follow-up and monitoring of vitamin D levels are essential when taking supplements.
It is also a good idea to incorporate some mild sun exposure into your life to obtain a natural source of vitamin D. Getting 15 minutes of sun during peak hours (10 am-2 pm) can be beneficial. Make sure you never burn your skin and I would recommend protecting your face with sunscreen to avoid the oxidative stress that causes wrinkles. Only apply sunscreen to the rest of your body after 15 minutes if you plan to stay in the sun longer. Also, remember to see a dermatologist annually to have your skin checked.
Be proactive about your vitamin D levels, consult with your healthcare provider, and take the necessary steps to ensure YOU maintain OPTIMAL health (including subscribing to receive information and updates as well as twice weekly blog posts at the bottom of each page on the website (thehealthandwellnessnp.com)).