An adequate level of vitamin D aids in reducing depression, promotes brain health, supports hormone balance and the immune system plus it helps manage a healthy weight. Are you getting enough of this sunshine vitamin?
Steve & I took a recent family vacation to Cabo with our daughters and Steve’s parents. It was an incredibly relaxing trip as we explored the Pacific coast in our rented Kia mini-van, enjoyed delicious Mexican cuisine, pampered ourselves with multiple trips to the spa and had plenty of pool time being while treated like royalty. One afternoon, as I lay by the pool with the girls soaking up some rays, I began thinking about all that sunshine hitting my skin and converting into valuable vitamin D! Yes, the thoughts running through my head at times verge on absolute crazy but it occurred to me that this might be a great topic for a blog post so let’s dive in!
Why do we need a vitamin D?
When working with nutritional therapy clients, one of the first questions I am asked is, “Do I really need a vitamin D supplement? To answer this question, I think it’s important to first understand a little bit about what vitamin D does for our bodies and how to obtain it. Vitamin D is one of the most important nutrients for human health. It acts as a hormone, working within the cells of our body in a variety of ways including:
- Regulation of gene expression – The turning on and off of our existing genes.
- Improving immune function – Controlling or modulating immune response. Vitamin D deficiency is often associated with auto-immune conditions.
- Reduction of inflammation – Promoting healing of oxidative damage to cells caused by toxins in our environment and in the foods we consume. Damaged cells can develop into metabolic conditions such as insulin resistance and diabetes or even promote cancer.
- Supporting healthy weight management– Vitamin D promotes regulation of the parathyroid hormone an important factor in lipid or fat release from the body. While supplementation of vitamin D is not likely going to make you lose weight, it may make your weight loss efforts and long-term maintenance more successful.
- Promoting Bone health – Vitamin D Helps the body absorb dietary calcium in the small intestine and promotes bone health by supporting calcium homeostasis between bone, muscle tissue and the blood.
- Protecting the Brain – Studies over the last several decades have shown that low levels of vitamin D may be associated with Alzheimer’s, reduced cognition and even depression. Vitamin D therapy has shown promise with some individuals providing protection against the neurodegenerative process.
- Reducing risk of cardiovascular disease – The overall beneficial effects of vitamin D such as reduced inflammation, reduction of hypertension, reduction of diabetes markers and modulation of minerals including calcium and magnesium promote healthy benefits for the cardiovascular system as associating factors. Much like a domino effect, in which one thing leads to another, which leads to another and so on, the benefits of vitamin D in each of these areas, also leads to protection against cardiovascular disease.
Clearly vitamin D is an important nutrient. An adequate level of vitamin D is a key component to maintaining good health. Whether or not a vitamin D supplement is needed, depends on a few factors including the latitude of where a person lives, the level of smog or fog that filters sunlight, whether they have access to foods containing vitamin D, medications that inhibit absorption and one’s genetic predisposition for converting some forms of vitamin D into a form that the body is able to fully utilize.
What are the best sources of vitamin D?
#1 – The Sunshine Vitamin!
Yes, its true! Sunlight is the very best source of vitamin D. Our bodies can produce between 10,000 and 20,000 IU’s of vitamin D in as a little as 30 minutes of exposure. The natural type of vitamin D is produced in the skin when exposed to ultraviolet B (UVB) rays. The UVB rays react with cholesterol in the skin producing the best and most useable source of vitamin D. People who live closer to the equator have more daylight hours and more overall sunlight. Vitamin D deficiency is not as common in people who live in these areas provided they are able to get outside daily and are exposed to regular sunlight.
Many people are concerned about skin cancer, particularly melanoma and rightly so. Damage from overexposure to the sun can lead to premature aging and potentially skin cancer. Sunscreens block out the UVB rays that synthesize vitamin D but they do not protect against UVA rays that are also very damaging. Always protect the skin from overexposure and burning. However, vitamin D that is synthesized from sunlight exposure aids in the healing of damaged cells including those that promote melanoma.
To soak up enough rays and produce vitamin D without skin damage, expose as much of your body to the skin as possible without sunscreen. The more skin you can expose, the more D your body will synthesize. Sunscreen will prevent the UVB rays from penetrating the skin to convert the cholesterol. Start out with 10 to 15 minutes per day. Each week add 5 minutes until you are able to spend 30 to 60 minutes in the sun without burning. The actual time will vary with your skin type and the intensity of the sun. Never exceed the point at which your skin begins to burn. Once you’ve soaked up your limit of vitamin D producing rays, cover up or move out of the sunlight.
*Note: Most sunscreens contain toxic chemicals that are absorbed by the skin. These toxins are hormone disruptors and are harmful to the body. The liver must work hard to cleanse them from our tissue and blood stream before exreting the toxins through sweat and urine. Best practice is to cover up or move to the shade. However, when unable to reduce your exposure choose a natural sunscreen such as 3rd Rock Sunblock or an all-natural 35 SPF zinc oxide sunscreen. The particles of zinc oxide are a little hard to rub in and may leave a white film. Follow the application directions for best use.
#2 Foods Containing Vitamin D
Vitamin D can be absorbed from our food through the wall of the small intestines. Foods rich in vitamin D include oily fish such as salmon and mackerel, egg yolks from pasture raised hens, sardines, shrimp, liver, pork, butter from grass-fed cows, mushrooms that have been exposed to the sun and in smaller quantities from grass-fed beef. While the quantity of vitamin D from food sources such as grass-fed beef may be less than a vitamin D supplement, food sources provide a more bio-available source, meaning that our bodies need less of it to function optimally. When getting nutrients from natural sources such as food or in this case sunlight, there is little chance of getting too much.
#3 Supplements
Before taking a vitamin D supplement you should have your doctor or practitioner test your levels with a simple blood test to see if you are deficient. If you are below the recommend level or on the low end of the “normal” range, a supplement might be in order.
A high-quality vitamin D supplement such as NOW Vitamin D3 in either 3,000 or 5,000 IUs, depending on your practitioner’s recommendation, will help to bring vitamin D levels up to an optimal range. A vitamin D supplement along with Nordic Naturals Cod Liver OIl is a great combination that provides a good source of vitamins A & D and Omega 3. Nordic Naturals is a pure product and a natural food source that promotes intestinal healing in addition to the many benefits of vitamin D without a fishy taste. One tablespoon daily taken either straight or blended into a smoothie is recommended.
Let’s sum it up.
How can you get the vitamin D you need for a healthy heart, to support brain and neurological function and to produce the hormones and enzymes your body needs?
- Avoid using sunscreens that block those essential UVB rays needed to synthesize vitamin D.
- Get 30 to 60 minutes per day of sun exposure without the use of sunscreen but never so much as to burn or damage the skin.
- Include some vitamin D rich foods daily in your diet.
- If you don’t have access to vitamin D rich foods or to regular sunlight exposure, consider 1 Tbsp cod liver oil, such as Nordic Naturals, as a first line of defense combined with a high-quality vitamin D supplement. Remember, if taking 5,000 IUs or greater, regular testing of vitamin D levels is recommended. Once normal levels have been restored, your practitioner may recommend a lower level for ongoing maintenance.
Now, get on outside to soak up that sunshine and start synthesizing some D!
Living Life Healthy and Happy!
Lacee
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