Understanding Vitamin D deficiency
In recent years, we've seen a rise in a health concern that's surprisingly common: vitamin D deficiency. This issue is more than just a dietary concern; it's becoming an epidemic in our modern society.
Firstly, let's understand the importance of vitamin D. The most well-known role of vitamin D is regulating calcium balance which is important for bone health, especially as we age. Vitamin D controls calcium absorption in the gut and the regulation of calcium in the kidneys. This is a crucial process for preventing osteoporosis and maintaining strong bones.
Research has also shown that vitamin D does far more than just support bone health. It's involved in supporting muscle function, maintaining energy levels, and even preventing autoimmune conditions and cancer by bolstering the immune system. Recent studies have even suggested its role in helping the body both avoid and recover from viral infections like COVID-19.
So, why are so many of us deficient in such a vital nutrient? The answer lies in our lifestyle and where we live. About 85-90% of our vitamin D comes from exposure to sunlight. When UV-B light hits the skin, a molecule called 7-dehydrocholesterol converts to pre-vitamin D3, which then turns into the vitamin D3 our bodies use. To get enough vitamin D, we need about 15 minutes of whole-body exposure to UV-B light daily, ideally between 10 am and 2 pm during the summer months. During these months, we are often covered with sunscreen or clothing to prevent sunburns or sheltering indoors to stay cool which reduces our overall absorption of vitamin D. (I still highly recommend routine use of sunscreen to prevent skin cancer). During winter, the sun's intensity drops, resulting in an 80% reduction in vitamin D synthesis. This means we either need more sun exposure or increased oral intake of vitamin D during these months.
So, between the changing and seasons, avoiding the outdoors and purposefully blocking UV rays with sunscreen we need to look for other sources of Vitamin D. While not as robust as UV-B light, working to include foods in our diet that are high in vitamin D such as fish, egg yolks, and dairy can help combat our vitamin D deficiency.
Even if we do focus on foods high in vitamin D, supplementation is often necessary. Especially considering that vitamin D3 is fat-soluble, meaning it takes time to build up in our systems. It typically takes 6-8 weeks of consistent supplementation or sun exposure to see improvements in levels. However, I always recommend testing your blood levels before starting supplements since it is possible to overdose on vitamin D3.
On average, adults should aim for 300-600 IU of vitamin D3 daily, either through sunlight exposure, diet, or supplements. If you experience symptoms like fatigue, muscle aches, or have chronic conditions such as diabetes, kidney issues, or mood disorders you may have an undiagnosed deficiency and would benefit from getting your vitamin D level checked.
If your levels are low, consistent supplementation can help boost them. Your doctor can help you choose what supplementation dose is right for you depending on how severe your deficiency is. Once your levels are up, I suggest continuing with at least 1,000 IU of vitamin D3 daily to prevent deficiency in the future.
Remember, vitamin D deficiency is a common but often unnoticed issue that can significantly impact your health. By understanding its importance and taking proactive steps to maintain adequate levels, you can support your overall well-being.
