More Great Reasons to get Outside – Vitamin D, The Sunshine Story

What is Vitamin D?

Over the past few decades there has been an increasing amount of research done on Vitamin D, and with good reason. It shows promise across many areas of health, from optimizing mood, immune function, bone health, cardiovascular health, reducing blood sugar, and lowering the risk of developing autoimmune conditions such as multiple sclerosis, rheumatoid arthritis, and others.

There are two forms of Vitamin D: Ergocalciferol (D2); and Cholecalciferol (D3). D3 is more readily available and absorbable. Vitamin D functions as a hormone and we now know there are vitamin D receptors in every tissue throughout the body, which indicates its multitude of functions essential to our health and wellbeing.

Four great reasons to optimize your vitamin D intake

1. Vitamin D helps us absorb calcium and phosphorus – both essential for strong and healthy bones. Conversely, having a vitamin D deficiency is associated with low bone mass in conditions such as osteopenia and osteoporosis. It can also cause muscle weakness, thereby increasing the risk of falls, often in the elderly. Together, having weaker muscles and lower bone density can result in a greater risk for fractures.
2. This vitamin crucially helps strengthen our immune system though inhibiting the release of inflammatory white blood cells and boosting the production of anti-inflammatory cells. Those with autoimmune diseases can often have a profound deficiency in their vitamin D levels, which correlates with elevated inflammatory markers in their blood.
3. New research has demonstrated a small but measurable effect of vitamin D reduces fasting blood sugar, especially in those with non-alcoholic fatty liver disease (NAFLD). This can be helpful with conditions such as metabolic syndrome and insulin resistance. Studies are currently being done to see if there is a benefit in supplementation of vitamin D for those with Type 2 diabetes.
4. Several studies now show a link between low vitamin D levels and certain mental health conditions. There is evidence that optimizing vitamin D levels may enhance psychological well-being. Treatment of depression and schizophrenia with vitamin D is currently being studied.

And two areas of ongoing research and potential interest –

1. Maintaining adequate vitamin D levels may reduce the risk of developing multiple sclerosis (MS), some studies are showing. Treatment of patients with MS has shown benefits such as decreasing the frequency and severity of symptoms, as well as improving overall quality of life.
2. Ongoing efforts exist to determine the correlation between Vitamin D levels and cardiovascular disease risk – this is something to watch for.

Understanding safe sunlight exposure and how to soak up enough vitamin D

Vitamin D is made in the skin when exposed to ultraviolet rays in sunlight – hence the “sunshine vitamin” nickname. Vitamin D is transformed in the liver and kidneys to its active form and used throughout the body. You need to be in the sun for 30 minutes without sunscreen to facilitate absorption. Some scientists recommend exposing about a third of the area of your skin to the sun. Based on this recommendation, wearing a tank top and shorts for 20-30 minutes three times per week during the summer should be sufficient for most people with lighter skin. After the 20-30 minutes, your body will actually get rid of the extra Vitamin D, so there is no need to “build your reserves,” and it is important to apply sunscreen at that point.

As a fat-soluble hormone, vitamin D it is more effectively absorbed when consumed with fatty foods. Natural food sources of vitamin D include fatty fish such as salmon or mackerel, egg yolks and beef liver. Dairy products are enriched with vitamin D in the production process. Plant-based sources included fortified tofu, almond or hemp milk, and mushrooms. To ensure adequate vitamin D levels, balance out sun exposure with consuming the foods mentioned above and/or taking a supplement (together with healthy fats).

Getting adequate amounts of vitamin D from food sources can be challenging and many people, especially those who live in a northern climate or without a lot of sun exposure, are deficient. Obese individuals, the elderly, and those with liver and kidney issues, may have lower levels. Darker skinned individuals may also be deficient, as the melanin in their skin impairs absorption from the sun. This means these groups may need up to two hours of time in the sun to facilitate absorption.

Everyone is unique – Establish your baseline

It’s best to have your levels checked with a blood test, to determine if you are deficient or not. The normal range for vitamin D in Canada is 75-150 nmol/l. The test is not covered under provincial healthcare and is paid for out of pocket (though Premier clients at Harrison have this covered in their comprehensive health assessment). Supplement recommendations can be anywhere from 1000 IU (International Units) to 5000 IU daily for adults, depending on your levels.

With a diet of exclusive or partial breastmilk, many infants require vitamin D supplementation to ensure healthy growth early in life. Canadian recommendations vary by province. British Columbia’s guidelines say infants up to two years of age require 400 IU daily, and this increases to 600 IU daily in older children. Alberta recommends 800 IU daily for infants up to age two. Certain autoimmune and bone conditions may require supplementation with larger doses, and you should work with your care team to determine any specific health needs.

If you are dealing with any of the conditions above or wonder if your levels may be low and could be optimized with diet changes, lifestyle modifications, or supplements, check with your healthcare provider or team at Harrison Healthcare to determine what is best for your individual health needs.