Vitamin D and You

Every vitamin plays an important role in the human body. Many work together to create a synergy that your body utilizes to maintain health and combat disease. Many people know that Vitamin D is known as the "sunshine vitamin" and that our bodies need it for some reason. Some take vitamin supplements, others may spend their time in the sun without giving it much thought to our health needs for this vital nutrient. Unfortunately, many people around the world, particularly those living in the upper and lower hemispheres don't get their daily intake of Vitamin D for optimal health.

So, what is Vitamin D and why is it important?

Vitamin D is a very important vitamin (or a hormone, as some refer to it) that plays a significant role within our bodies. Vitamin D, along with calcium, and vitamin K all work together to build and maintain healthy bones. While calcium strengthens bones, vitamin D makes bones flexible, allowing them to bend slightly during impact activities. Without sufficient vitamin D, but with an abundance of calcium, our bones are still prone to fractures. Vitamin K helps support and transfer the calcium to the bones.

Vitamin D is not only essential for bone health; this is unfortunately often overlooked in mainstream news and information. Vitamin D plays a significant role in various aspects of our health. It helps combat viruses and bacteria with remarkable effectiveness. In early and ongoing studies, individuals with adequate vitamin D levels exhibited fewer COVID-19 symptoms compared to those with dangerously low levels of vitamin D. Many individuals with darker skin, who have difficulty absorbing sunlight due to their pigmentation, face greater challenges fighting off COVID-19, resulting in higher hospitalization rates and, tragically, many passed away. Individuals with high vitamin D levels still contracted COVID-19,however, they faired much better in symptoms, had lower hospitalization rates, and have fewer cases of "long covid" cases compared to those with vitamin D deficiency.

Studies have shown a relationship between high levels of vitamin D and low rates of skin cancer. This surprises many people, because we have been repeatedly told that the sun causes skin cancer and that we should avoid it at all costs. While prolonged exposure to intense sunlight that results in a sunburn does indeed increase the risk of skin cancer, safe sun exposure without sunscreen, which allows for vitamin D absorption through the skin can actually decrease the risk of melanoma. Safe exposure is generally 10-30 minutes in the sun at a time during the day without sunscreen. This can be done several times a day, although it is advisable to avoid sun exposure between noon and 4PM, when the sun's rays are the strongest.

Speaking of cancer, numerous studies indicate that individuals with high levels of vitamin D have a lower risk for breast cancer. Studies over the years has also shown that breast cancer patients with sufficient vitamin D levels have a significantly higher rate of survival than those who are deficient in Vitamin D.

Vitamin D also plays a very big role in mental health. Our country is currently facing a mental health crisis, with many children and adults on anti-depressant and anti-anxiety medications. At the same time, vitamin D deficiency among Americans has increased. When vitamin D levels are adequate, it serves as a natural mood booster.

Here are more things vitamin D plays a role in. The higher levels of Vitamin D, the lower your risk of disease:

• cancer (kidney, breast, skin, ovarian, colon)

• heart health (blood pressure, heart attacks)

• rickets

• multiple sclerosis

What is an Adequate Vitamin D level?

There doesn't seem to be no consensus on what constitutes adequate vitamin D levels. Some experts argue that a serum level below12 ng/mL is deficient, while others suggest that levels under 20ng/mL are deficient. Most agree that serum levels between 20 and30 ng/mL are adequate. However, researchers solely studying vitamin D and its correlation with overall health and disease indicate that disease starts at levels ranging from 26 to 55 ng/mL, depending on the specific condition. Rickets is the only disease that can be prevented with a serum levelof20 ng/ mL. Other diseases can manifest at serum levels below 55 ng/mL, again depending on the condition. Refer to the table below for serum levels and the diseases they can help prevent. Levels below the percentage indicate a lack of protection from vitamin D for the associated disease, while levels above the percentage provide the full benefit of vitamin D.

Notice the heart attack data: if your serum vitamin D level is below 26 ng/mL, you have 0% protection against heart attacks. This doesn't mean that you WILL geta heart attack, it just means that vitamin D will not provide any preventive benefits. If your levels are between 26 and 35 ng/mL, you have a 30% reduced risk of experiencing a heart attack.

grassroots health serum chart

How to incorporate more vitamin D the easiest way possible

First, have your vitamin D levels tested. Any lab will offer vitamin D blood testing and there are easy at-home tests that can be purchase online. When you receive your results, you will be able to plan better on how much vitamin D you need for optimum health.

Simply, have a relationship with the sun. Be lazy, sit outside and read, check your email, do whatever makes you happy in the sun for 20-30 minutes every day without sunscreen. That won't be enough exposure for some people though, especially for individuals who burn easily and are at a high risk for sunburns along with those who have darker skin and are unable to absorb Vitamin D as well as their fair-skinned counterparts.

• for fair skin, 20 minutes in the sun in the late morning or late afternoon. NOT when the sun is at its highest in the sky and not when there's a lot of reflection such as a pool, ocean, even when skiing. Keep in mind that the darker the skin, the longer you need exposure.

• intermittent bursts of sun during above safe times. Go outside, work in the yard, take your morning jog, drink your coffee and read your book (put your face in the shade and expose those legs!)

• It is important to NOT wear sunscreen while trying to absorb your vitamin D. Always wear sunscreen outside for full sun days but for those morning jogs, mowing the lawn or watering plants, walking around the neighborhood--nix the sunscreen and opt for sunglasses and a hat!

  
  

If your vitamin D level is below 30 ng/mL, it is essential to supplement immediately. Vitamin D is super easy to find but I strongly advise against purchasing it (or any vitamins, for that matter) from grocery stores or pharmacies unless they have a whole foods vitamin section. Mainstream vitamins are often ineffective in delivering the benefits they promise. Choose companies who have proven results, many of them are online vitamin companies. Vitamin D is available in different forms so if you have difficulty swallowing pills, no problem! It's super easy to find vitamin D in liquid drop form. I do not recommend gummies, as they typically contain excessive sugar and food dyes. The RDA for vitamin D is 600IUs however, this is not enough for most people to increase their levels, let alone maintain their levels. Fortunately, some doctors are now recommending higher dosages. Research online and consult with your doctor on how much vitamin D you ought to take. Be your own advocate!

When my vitamin D level was19 ng/mL, my doctor recommended that I take 20,000IUs daily for three months. Afterward, my serum level was retested and it increased to 30ng/mL! That should give you an indication of how much is needed to raise your serum levels. Today, I hover around 40-50 ng/mL, with my goal always being 60 ng/mL. Many "experts" claim that 20,000IUs are toxic, but it's nearly impossible to overdose on vitamin D. However, this is why discussing it with your doctor is wise so you can understand the full scope of dosage that suits your needs.

Some foods are fortified with vitamin D, including milk and other dairy products, and cereals. Additionally, egg yolks, mushrooms, and certain fish, such as tuna and mackerel, naturally contain vitamin D. Keep in mind though that the sun is the best source of vitamin D. God gave us the sun for a reason. If it were unsafe for us, He wouldn't have designed us to need the sun. Don't be afraid of UV rays. As with all things in life, moderation is key.