Vitamin D, sometimes referred to as the “sunshine vitamin.” This crucial hormone is produced by the human body when skin is exposed to ultraviolet (UV) light. This nutrient plays a role in numerous bodily processes. It’s central to calcium metabolism, which protects your bones from osteoporosis. Vitamin D is extremely important for our health and yet most Americans are vitamin D deficient. This can be particularly true in the fall and winter when access to sunlight is lower.
There’s a lot of variation in the recommended daily allowance (RDA) for Vitamin D from country to country. In the U.S. and Canada, adults need 600 IU, with seniors over age 70 needing 800 IU. Across the pond, the UK is advising an RDA of 400 IU. Health experts warn that even these minimum levels will be inadequate for fixing deficiencies.
The Importance of Vitamin D
Vitamin D is a fat-soluble vitamin that performs several other important functions in the body. It plays a critical role in bone health by increasing the absorption of calcium and phosphorus, two vital minerals that contribute to bone formation and maintenance. A Vitamin D deficiency will limit your body’s ability to absorb essential minerals. That can not only weaken your bones but considerably increase your likelihood of experiencing fractures.
“It regulates cellular growth and gene expression (essential for cancer prevention), improves cell differentiation, and is involved in immunity, fertility, muscle strength, hormone balance, sexual health, energy, mood, and more.” – Stephenson
The research shows that Vitamin D helps in the prevention of a wide range of diseases, including multiple cancers. Stangland highlights its potential benefits in cancer management:
“Vitamin D has been shown to play a role in cancer prevention and treatment.” – Stangland
Vitamin D functions through the repression of cell growth in malignant tissues and the downregulation of inflammatory signaling mediators implicated in cancer. This complex effect shows how important it is to keep healthy levels of vitamin D to promote overall health and well-being.
Risks of Vitamin D Deficiency
Some populations are more vulnerable to Vitamin D deficiency than others. At greatest risk for deficiency are breastfed infants, older adults, those with darker skin tones, and those with a higher body mass index (BMI). Breast milk typically contains insufficient amounts of Vitamin D. This means that breastfeeding mothers should ensure their own Vitamin D levels are sufficient to meet their infants’ requirements.
Insufficient Vitamin D levels can be detrimental and have lasting effects. These deficiencies have been associated with autoimmune diseases, mood disorders and even greater susceptibility to severe illness, including from COVID-19. The ramifications go far beyond bone health, disrupting hormonal balance and overall health.
The NHS advises people to take a Vitamin D3 supplement in the autumn and winter, while there is limited access to natural sunlight. We hope this recommendation will help reduce the risk of deficiency in these times of transition.
Supplementation Considerations
When it comes to supplementation, numerous doctors recommend taking Vitamin D3 rather than its alternative D2. Vitamin D3 is considered to be around twice as effective as D2 at increasing blood concentrations of this essential nutrient. It’s important to remember that supplementation should be done thoughtfully, as overdosing Vitamin D has dangerous side effects.
Stephenson warns against relying solely on supplements without considering dietary sources:
“Most foods are poor sources of vitamin D, but the ones that do offer it include salmon, swordfish, tuna, full-fat dairy that’s fortified with vitamin D, sardines, beef liver, cod liver oil, and egg yolks.” – Stephenson
Furthermore, it’s suggested to take Vitamin D supplements alongside Vitamin K2 to maximize the body’s calcium metabolism and make the supplements more effective.
As health experts will tell you, it takes time to replace depleted Vitamin D stores. Stangland advises individuals to be patient as they work toward achieving normal ranges:
“It takes time for your body to replenish vitamin D levels to a normal range.” – Stangland