Vitamin D… are you getting enough?
You may have heard vitamin D referred to as the sunshine vitamin. Any idea why this vital vitamin has been given this moniker?
The most abundant natural form of vitamin D is manufactured using the ultraviolet (UVB) rays from the sun. A physiological reaction takes place when the UVB rays are absorbed through your skin.
Factors such as where you live, how much time you spend outside practicing sensible sun exposure and how much melanin you have in your skin will have an impact on how much vitamin D your body produces.
It is estimated 50% of people worldwide have insufficient levels of Vitamin D.
Why is it important to know whether you have an insufficient level of vitamin D?
Research has shown that vitamin D plays an integral role in our overall health at all stages of life.
The benefits of having healthy levels of vitamin D are:
encourages bone and teeth health
supports immune function
helps with memory, learning and concentration
controls insulin levels and assists in the management of diabetes
promotes pulmonary and cardiovascular health
affects the expression of genes that play a role in the development of cancer, especially breast, colon, prostate and pancreatic
So how can you increase your vitamin D levels when adequate sun exposure is not possible (hello winter in Canada!)?
Vitamin D can be obtained through food sources and supplementation.
Food sources high in vitamin D are fish, cod liver oil, egg yolk, mushrooms and fortified cereals and dairy products. To get adequate vitamin D from food alone you need to eat these foods daily which may not be realistic. In this case, supplementing with vitamin D3 is recommended.
When choosing a vitamin D supplement, try to find one that contains oil as vitamin D is fat soluble. If your supplement doesn't contain oil, make sure you take it with a meal that has fat to optimize absorption.
To determine the correct dosage you should be taking, it is important to understand what your current vitamin D levels are. Ask your doctor to check your vitamin D levels so you have a baseline.
Is there a risk to taking too much vitamin D?
A toxic level of vitamin D is possible but considered rare. If a person’s vitamin D blood level becomes high, side effects include symptoms of hypercalcemia, or high blood calcium levels, which are:
digestive issues like vomiting, nausea, stomach pain and diarrhea
fatigue
excessive thirst
increased urination
If you decide to take vitamin D supplements, be sure you stay within the suggested dosage range.
