Supplements: Vitamin D

SUPPLEMENTS: VITAMIN D

(Read time: 4–5 minutes)

Introduction

What’s the deal with vitamin supplements? Do I really need to take them? Don’t I get enough from my diet? If not, how much should I be taking? Can I hurt myself by taking too much? Let’s break it all down, and there’s no better place to start than with Vitamin D. You’ve probably heard that the average person is deficient in this particular nutrient, and maybe your doctor has already advised you to take a supplement. But why is it so important? And how do you know if you’re getting what your body really needs? Let’s dive right in.

The Role of Vitamin D

Vitamin D is a fat soluble compound that supports the health of multiple bodily systems. Many of us are familiar with its role in calcium absorption, which is necessary for bone growth and remodeling. Without sufficient vitamin D, children are more prone to developing rickets and adults run a higher risk of contracting osteomalacia and experiencing fractures. This important nutrient also plays a role in our immune system. It has anti-inflammatory properties and supports healthy cell growth. In fact, some studies suggest that low vitamin D levels may be correlated with increased risk of some types of cancers and cardiovascular disease. Vitamin D also supports glucose metabolism, and insufficient blood serum levels have been linked to a higher incidence of diabetes mellitus type 2. Vitamin D also plays a role in our nervous system, and there are ongoing studies investigating its connection with conditions like depression and multiple sclerosis.

Sources of Vitamin D

There are several ways to increase your daily vitamin D intake. Fatty fish such as trout, tuna, salmon, mackerel, and cod liver oil are some of the best sources. Other animals and animal products have variable amounts of vitamin D present based on the animal’s diet. Some foods are fortified with vitamins such as milk and breakfast cereals but otherwise would not be a natural source of vitamin D. There are some types of mushrooms treated with UV light, making them a source of vitamin D, though the exact amounts will vary. And more recently, scientists have found a way to genetically modify Tomatoes with vitamin D. For a more quantifiable breakdown, see this table from Vitamin D — Health Professional Fact Sheet.

Another method of acquiring more vitamin D is exposure to sunlight. We have a certain compound in the serum of our skin that, when activated by the sun, will convert into vitamin D3. Researchers suggest 5–30 minutes of sunshine each day (or at least twice a week) to the face, arms, legs, and hands on a clear day without applying sunscreen >8 SPF is sufficient to initiate this chemical reaction. Unfortunately, this method does have health risks due to the fact that UV radiation from the sun or tanning beds is a carcinogen and can cause skin cancer.

If you are concerned about getting more vitamin D but have dietary restrictions or a family history of skin cancer, you may want to opt for a supplement. While many brands do use animal products in their manufacturing process, there are animal-free options available sourced from lichen. Follow this link for animal-free options: Vegan Multivitamins. How much should you take? The following table lists recommended doses for different age groups.

Vitamin D Deficiency

There aren’t a lot of natural food sources rich in vitamin D, and there are some risks to getting all of your recommended intake from sun exposure. As a result, we may not be getting the recommended amounts we need without adding a supplement to our diet. Over the last decade or so, researchers have been investigating the prevalence of vitamin D insufficiency in various populations around the world and have concluded that this is a widespread problem. This is especially troubling given that research shows an association between vitamin D deficiency and various health conditions including diabetes, cancers, cardiovascular diseases, and autoimmune disorders.

If you are concerned about this issue, you can talk to your doctor about ordering some bloodwork to check your serum concentration levels. According to the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine, serum concentrations at or greater than 50nmol/L (20ng/mL) is sufficient for most people. The Endocrine Society reports that levels greater than 75nmol/L (30ng/mL) best maximize the effect of vitamin D on calcium metabolism. If your blood work indicates that your vitamin D levels are insufficient, your doctor can work with you to determine the best method to increase your intake as well as how many units you need to bring your blood serum concentration to a good level.

Conclusion

Vitamin D is an essential nutrient that helps multiple systems in our bodies to function properly. I hope the information in this article provides insights to help you evaluate your nutritional needs so that you can be your healthiest self. If you’d like more information, you can find me on Facebook, Instagram @investinhealth.care and my website (coming soon!) at investinhealth.care. Until next time, take good care of yourself.

Sources

• Forrest KY, Stuhldreher WL. Prevalence and correlates of vitamin D deficiency in US adults. Nutr Res. 2011 Jan;31(1):48–54. doi: 10.1016/j.nutres.2010.12.001. PMID: 21310306.
• “Vitamin D: Fact Sheet for Health Professionals.” National Institutes of Health Office of Dietary Supplements. April 28, 2022. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
• Wang H, Chen W, Li D, et al. Vitamin D and Chronic Diseases. Aging Dis. 2017;8(3):346–353. Published 2017 May 2. doi:10.14336/AD.2016.1021