Vitamin D The Great

I have written on this topic before. But because of its extreme importance, I think it’s a good idea to be reminded of it. Vitamin D is probably one of the most important minerals that our body needs each day. With that being a majority of the world’s population is vitamin D deficient. People of color, specifically those who are darker skin, tend to be even more at risk for vitamin D deficiency. What is considered a normal or optimal vitamin D level? Most experts believe that a minimum level of vitamin D should be 40ng/ml (40 nanograms per milliliter of blood), and some think it should approach levels of 70ng/ml.

With that being said, what are the benefits of vitamin D? This mineral is responsible for a number of important functions in the body such as:
• boosting our immune system to fight off things such as the
common flu
• aiding the body in absorbing calcium for bone health
• helping to prevent Type 2 Diabetes
• combine with strength training will help to reduce visceral fat,
• used in the production of important hormones such as
testosterone
• preventing breast cancer
• Linked to the prevention of certain autoimmune diseases such
as multiple sclerosis
• Improves mood and cognitive brain health
• Preventing heart diesease

As you can see this little vitamin is a powerhouse. So how do we get vitamin D? The best method is exposing our bodies directly to midday sun. If you are of a fairer complexion, then around 10 minutes should work, while if you are of a darker persuasion then 15-20 will suffice. But here is where the problem lies. If you live in the northern hemisphere (ie north of Atlanta), then during the winter months it is basically impossible to produce vitamin D from the sun. This is because the sun never gets high enough in the sky for its ultraviolet B rays to penetrate the atmosphere. Also because most people work in-doors, and with the growing popularity of sun blocks, even when we live in the southern hemisphere, our exposure to the right levels of sunlight is often lacking.

So how can we correct this problem? For starters during the summer months, be sure to allot time to expose yourself to midday sunlight. I often encourage clients to go for quick walk with as little clothes possible each day, without sun block. If your schedule doesn’t permit this, or if its winter, then if possible use a ‘safe tanning bed,’ which means they don’t use magnetic ballast to generate light. Also be sure to follow the Food and Drug Administration’s (FDA) guideline when using tanning beds by limiting exposure to "one erythemal dose. One erythemal dose equates to the amount of time it takes for a tanning device to produce erythema (slight pinkening of the average person's skin), and this erythema indicates you have achieved a safe dose of UV – which translates to an optimal dose of vitamin D.” Of course they time may vary depending on strength of the machine and your pigmentation.

One can also obtain vitamin D via supplementation. The D3 synthetic form appears to be the most bioavailable, and the quality tends to be better when made from cod liver oil, or olive oil. The FDA recommends when taking vitamin D supplements, you should consume between 400-600 IUs per day. However, there seems to be a growing movement within the medical industry that advocate for a higher dosage. For example, the European Food Safety Authority has raised the RDA for vitamin D supplementation way above the American guidelines. They recommend
• Adults 18 years or older = 4,000 IU/day
• Children 11-17 years of age = 4,000 IU/day
• Children 1-10 years of age = 2,000 IU/day
• Infants less than 1year of age = 1,000 IU/day

I tend to lean more towards the EU numbers, especially during winter months. However, before you start taking vitamin D supplements, be sure to determine what your serum vitamin D level (the level in your blood), by consulting with your doctor. Also be aware that if you take high doses of supplemental vitamin D, you also need to make sure you're getting enough vitamin K2, as these two nutrients work in tandem. FYI, Vitamin K2 deficiency is actually what produces the symptoms of vitamin D toxicity, which includes inappropriate calcification that can lead to hardening of your arteries. Dr. Kate Rheaume-Bleue, author of Vitamin K2 and the Calcium Paradox: How a Little Known Vitamin Could Save Your Life, suggests that for every 1,000 IU's of vitamin D you take, you may benefit from about 100 micrograms of K2, and perhaps as much as 150-200 micrograms (mcg). FYI, vitamin K2 can also be found in meats, other animal-based foods, such as cheese, eggs, and butter.

I hope you found this information useful. Stay fit and well family.