What's all the talk about Vitamin D?

What is Vitamin D?  

Vitamin D is a fat soluble vitamin naturally present in very few foods.  Nutrient levels in our soil in this country have been very depleted compared to many years ago.  This is a contributing factor to our deficient levels of vitamin D that so may people are being diagnosed with.  Other than milk, a lot of vitamin D rich foods are not that tasty so supplementation is usually needed by most of us.  We also get vitamin D from the sun, but because of our latitude, we cannot make it year round.  Most people associate vitamin D with bone health but it is linked to much more than that.  It is being touted as the Nutrient of the Decade and as it is being actively researched, look for more info to come out.

Benefits:

Vitamin D promotes the absorption of calcium.  Without enough D, calcium is not absorbed in our bodies.  It is needed for bone growth and strength and therefore, injury prevention.  It prevents osteoporosis.  Almost every cell in our bodies has a vitamin D receptor in it so it is responsible for many physiologic effects such as cell growth, gene health, neuromuscular and immune function.  It also decreases inflammation.  It has positive effects on fighting off some types of cancer, type 1 and 2 diabetes, and hypertension.  It has been known to lessen the symptoms of MS, and even lower cholesterol and aid in insulin health.  

Refer to the table to the right for sources of vitamin D.  

Effects of Vitamin D Deficiency:

There are many including infertility, menstrual migraine, PMS, chronic fatigue and depression, Seasonal Affective Disorder, stress, obesity, and CHD (chronic heart disease).  To know if you are deficient, you should see your doctor and ask for a 25-OH blood test.  

How to get Vitamin D:

From the sun....It is better to spend a little bit of time in the sun every day than to get exposure from single infrequent visits outside.  You don't need to get a sunburn to absorb enough.  You need to be outside when UVB rays are present, not just UVA.  

From supplements... Look for Vitamin D3.  Values very widely depending on who is giving them, but most people concur that the old RDA of 400 iu/day is too low to achieve adequate levels.  It is best to check with your doctor.  The Office of Dietary Supplements/USA recommends levels between 50 and 80 ng/ml. Anything under 20 is considered deficient.  

From food...Again, see the chart above.  Remember it is fat soluble so better to take it with some fat.  According to the Weston Price Foundation, it is better to take vitamin D with a saturated fat or an Omega-3 fat.  Unsaturated fats decrease the ability of vitamin D to be absorbed.  Another contributing factor to our D deficiency is our reduction in saturated fats, and our subsequent increased intake of unsaturated fats that do not have the same absorption capability.  

Some nice benefits of vitamin D therapy include increased energy and strength, resolution of hormone problems, weight loss, less sugar cravings, blood sugar normalization, maintenance of muscle mass and lean physique.  I have personally experienced all of these.  

My advice to you....go get your D levels checked!!!