Vitamin D

The Basics

Vitamin D is an essential fat soluble vitamin that is naturally available in some foods and produced via sun exposure to the skin. It has several forms, beginning with calciferol (Vitamin D), which is converted into calcidiol (Vitamin D2) in the liver. Cacidiol is then converted into calcitriol (Vitamin D3) in the kidneys. These hydroxylation reactions occur in order for our bodies to be able to process and utilize this vitamin effectively in an acceptable form.

Vitamin D has many roles within the body, including bone growth, remodelling and mineralization, supporting healthy immune function, glucose metabolism and inflammatory responses. It promotes calcium absorption and maintains the serum concentrations of both calcium and phosphate. This is important in preventing involuntary cramping and spasming of muscles, as well as osteoporosis in the elderly. There is newer research also suggesting the role Vitamin D plays in pain management and mood regulation.

If I Get Tanned in the Summer, is That Enough Vitamin D?

Unfortunately, for most people, the answer is no. Vitamin D synthesis is triggered by the ultraviolet (UV) rays from the sun hitting our skin. It is naturally present in some foods that we consume, but also fortified into others. Severe Vitamin D deficiency is rare, known as Rickets in children and Osteomalacia in adults. However, most of us will need consistent Vitamin D supplementation in order to have optimal levels of Vitamin D.

In Canada, we do not get enough sunlight alone to maintain adequate Vitamin D synthesis. Similarly, the Vitamin D we consume in foods such as fatty fish, liver oils, egg yolk, cheese and certain mushrooms, is most often not rich enough to satisfy our requirements. With sunlight exposure and eating high amounts of the above mentioned foods, we also have to consider the risk analysis. This means weighing out the benefits versus the risks associated with too much sunlight exposure and consumption of too much of the Vitamin D rich foods.

This is where supplementation comes into play. Dietary supplementation of Vitamin D is common because it is very accessible, easy to take, cost effective and has very little side effects associated with it. There is great results with increasing Vitamin D levels through supplementation, but a different form and/or dosage may be needed for each individual. I encourage you to speak to your primary health care provider about your Vitamin D levels. Connect with me to discuss how supplementation can benefit you further and follow along for more blog posts about the connection Vitamin D has with Seasonal Affective Disorder (SAD) and the skin-sunscreen relationship!