September 6, 2016
Why is vitamin D so important?
- Promotes calcium absorption
- Stimulates healthy bone growth
- Increases neuromuscular function
- Boosts immune function
- Increases serotonin production
- Serotonin is a chemical that helps increase energy, balance mood, and increase happiness
Could I be vitamin D deficient?
Being vitamin D deficient is a common affliction in humans, and there are a number of factors that could contribute to it.
Risk factors and signs of deficiency:
- Muscle aches/weakness
- Chronic fatigue
- Depression
- Rickets
- Rickets is the softening and weakening of bones in children
- Osteomalacia
- Osteomalacia is the softening of bones in adults due to long term D deficiency
- Respiratory infections
- Cardiovascular disease
- Autoimmune diseases
- For example, rheumatoid arthritis, MS, diabetes, lupus, etc
- Malabsorption diseases
- For example, Crohn’s disease, Celiac disease, etc
- Skin pigmentation
- Those with greater amounts of melanin absorb less vitamin D from the sun
- Sunscreen (even SPF 30 decreases D sysnthesis in skin by more than 95%)!
Sources of vitamin D:
- Sun exposure
- Vitamin supplements (D3 is widely accepted as the preferred D supplement)
- Food (there are several that contain significant levels of vitamin D, but the best ones might surprise you):
- Fatty fish (salmon, tuna, etc)
- Certain mushrooms (best are sun-dried shiitake mushrooms)
- Fish liver oils
- Other foods that are often believed to be good sources of vitamin D actually contain very little: milk, eggs, leafy greens, cereal, etc
In general, most people are unable to get enough vitamin D through food consumption alone. Research suggests that short, regular exposures to the sun is the best way to get the majority of your vitamin D intake. Consult your physician about possibly adding a D supplement to your diet as well, especially if you live in a colder climate where you don’t get lots of sun year-round. Your doctor can order two easy blood tests to check your D levels and determine if you should supplement your D intake.
The first is not very accurate: 1, 25 (OH) 2D.The second test is: 25 (OH) D and is considered much more accurate.
Also important to note: If it is determined that adding a D supplement to your diet will be beneficial for you, try to take it with a fatty meal. Vitamin D absorption increases significantly with the presence of fat.
*The information in this article is being provided with the intention of sharing information only. It is not designed to provide medical advice, diagnosis, or professional opinion in any way. Please talk to your doctor before making any changes to your personal health regime.
References:
http://ods.od.nih.gov/factsheets/vitamind-healthprofessional-healthprofessional/
www.medicinet.com/vitamind_deficiency/page9.htm
http://articles.mercola.com/sites/articles/archive/2014/05/28/vitamin-d-deficiency-signs-symptoms.aspx#_edn3