Vitamin D deficiency has been on the rise in recent years.  An increase in the tendency for individuals to work and live indoors, unhealthy diet and concerns about sun exposure have been contributing factors.  I’m curious to know the impact the pandemic has had given the combination of initially only leaving our homes for groceries and later spending more time outdoors for the sake of our mental health. 

What is Vitamin D? 

Vitamin D is not a vitamin and functions more like a hormone that our bodies make when our skin is exposed to the sun and is also a nutrient found in certain foods.  Vitamin D helps the body absorb and retain calcium and phosphorus, which are critical for building bone. Also, laboratory studies show that vitamin D can reduce cancer cell growth, help control infections and reduce inflammation. Many of the body’s organs and tissues have receptors for vitamin D, so its benefits go beyond bone health.  

Symptoms of Vitamin D Deficiency

·       Fatigue.

·       General sense of not feeling well.  

·       Frequently sick and taking a long time to recover.

·       Pain in your joints and bones.

·       Wounds that take a long time to heal.

Vitamin D Deficiency may cause:

·       Increase risk of death from cardiovascular disease.

·       Cognitive impairment in older adults.

·       Severe asthma in children. 

·       Cancer.

What is the difference between D2 and D3? 

The two forms of vitamin D differ depending on their food sources.  Vitamin D2 comes from plant sources and fortified foods, and vitamin D3 is only found in animal-sourced foods.

  Sources of Vitamin D2

·       Mushrooms (grown in UV light)

·       Fortified foods- cow’s milk, soy milk, orange juice, cereal and oatmeal

·       Dietary supplements

Sources of Vitamin D3

·       Oily fish and fish oil

·       Liver

·       Egg yolk

·       Butter

·       Dietary supplements

Since vitamin D2 is cheaper to produce, it’s the most common form in fortified foods.

Vitamin D Supplement

Obtaining the amount of vitamin D required for optimal health from food sources and exposure to this sun is very challenging, and it is recommended that you take a supplement. This supplement should contain vitamin D and K because it will help the body use calcium properly to build bone instead of depositing it dangerously in arteries and soft tissue. Vitamin K has a protective effect on arteries, preventing buildup and therefore protecting against cardiovascular disease.  

A general guideline is to take 1000-2000 IU’s per day.  Suppose your vitamin D levels are low, or you are dealing with some serious health challenges. In that case, you may need to take more under the supervision of your family doctor, integrative MD or naturopath. If you take more than the recommended dosage and are not being monitored, you risk vitamin D toxicity. 

It’s best to get tested before you start taking a supplement to determine appropriate dosage.  Ask your doctor to have your 25 OHD levels checked. An ideal test result should be between 40 and 80. In Ontario, OHIP will only cover the costs of vitamin D testing for specific medical conditions, and your family doctor will not order it as part of your annual blood work. My naturopath orders the test for me, and it costs less than $50. 

If you are healthy, the amount you take will change depending on the time of year. I take 1000 IU’s daily in the summer and double the amount during the winter months.  

The best form of vitamin D is produced when your skin is exposed to the sun for 20 minutes three times a week.  Your skin needs to be bare without any sunscreen or clothing for this benefit, and this is where it gets tricky.  Some exposure to the sun without sunscreen has many health benefits, yet too much sun puts us at risk of skin cancer.  I’ve tried short, unprotected exposure to the sun to obtain the required vitamin D and have often allowed myself to be exposed for much longer than 20 minutes, putting myself at risk.   I’ve also found it hard to be consistent, so I’ve given up on this strategy and now take a vitamin D supplement daily and obtain a vitamin D blood test every few years.  

Be well. 

Anita 

Resources

1.           Webmd Vitamin D Deficiency

2.           Harvard School of Public Health

3.           Buck Institute

DISCLAIMER; The information provided on County Yoga Loft’s website blog is for general health care informational purposes only. All information on the site is provided in good faith. However, it should not replace consultation or advice from a physician and/or other healthcare practitioners. The use or reliance of any information contained on this site is solely at your own risk.