Vitamin D: Are You Getting Enough?
Vitamin D is a unique vitamin that is very important to our overall health and wellness. It is valuable in reducing inflammation and promoting cell growth, glucose metabolism and immune function.
It also helps regulate calcium and phosphate in the body, both nutrients we need to keep muscles, bones and teeth in tip-top shape. Without sufficient vitamin D, we become prone to certain medical conditions and diseases.
How Do We Get Vitamin D?
Vitamin D is made in the skin from exposure to sunlight, thus is has been dubbed the “sunshine vitamin”. It is a complex vitamin that is not naturally produced in our bodies and found in a limited number of foods. Here’s how we obtain it from sunshine:
- Vitamin D2: obtained directly by exposure to UV rays from the sun
- Vitamin D3: the skin synthesizes D2 into D3.
Once Vitamin D has been converted into a usable format, our bodies are able to reap the benefits. Unfortunately, due to lifestyle and environmental factors, 50% of the global population is deficient in Vitamin D.
A Global Deficiency
In addition to lifestyle and environmental factors, this deficiency also occurs because of how different skin tones absorb the ultraviolet B (UVB) skin-darkening rays from the sun. Darker skin tones require 3-5 times longer sun exposure to make the same amount of vitamin D as a person with a lighter skin tone. Lighter skin tones absorb more UVB that can then be transformed into vitamin D.
Age & Sunscreen Use
As we age our ability to efficiently make vitamin D becomes inhibited. Natural changes in the epidermis and a reduced response to UV light is the culprit which causes a 50% decrease in the formation of vitamin D3 in older persons.
Additionally, wearing sunscreen with a sun protection factor (SPF) of 30 or greater reduces vitamin D synthesis in the skin by more than 95%. There is a risk versus benefit of protecting our skin from potential sun damage (ie: skin cancer, etc) by using sunscreen for two reasons. First, consuming sufficient vitamin D from food sources alone is difficult; and secondly the use of sunscreen inhibits our ability to absorb this much-needed vitamin.
Where you Live Makes a Difference
The location of the latitudinal ‘zenith angle’ of the sun, season of the year or time of day influences the skin’s absorption of vitamin D2 and thereby the production of vitamin D3. Deficiency can lead to a wide array of conditions including heart disease, cancer, fractures, autoimmune diseases, type two diabetes and even depression.
Are Your Vitamin D Levels Low?
Your level of vitamin D2 or D3 can be determined through a blood test. Often to obtain sufficient levels, a vitamin D2 or D3 supplement may be suggested by your healthcare provider. Potential indicators of a deficiency can include a wide range of symptoms:
- Muscle, bone or joint pain
- Low energy levels
- Fatigue or tiredness
- Anxiety or depression
- Weakened immune system (getting sick easily or frequently)
At Empowered Health, we run extensive blood tests on our patients to look for things like a Vitamin D deficiency. Part of a member’s health action plan may include proactive steps to increase this vitamin to support improved health.
Vitamin D: The “Sunshine” Vitamin. 2012. Ncbi.nlm.nih.gov