No sunshine? No problem. You can still keep your body in peak condition.
It is common knowledge that calcium is the building block for healthy bones. What is less widely known is that bones also need phosphorus – which is a readily available mineral. Phosphorus and calcium are absorbed into the body via the ileum – the lowest part of the small intestine. This absorption isn’t a simple one, however. A healthy level of Vitamin D in the body is a necessary catalyst to make sure this absorption occurs.
1 Out of Every 7 People Are Vitamin D Deficient
Sadly, one in every seven people on this planet is deficient in Vitamin D. As people spend more time indoor this important vitamin is largely absent in large quantities from our body. Soft, brittle or even deformed bones are associated with low levels of Vitamin D. Conditions such as Rickets and osteomalacia are conditions also most often found in people deficient in Vitamin D.
About Vitamin D
Vitamin D is produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis. Some supplements and a few foods also contain Vitamin D that you can absorb through digestion. Whether created by sunlight or ingested, the Vitamin D is sent to your liver. The liver changes it to a substance called 25(OH)D or Vitamin D, 25‐Hydroxy. When a doctor discusses vitamin D levels, they are talking about the amount of 25(OH)D in the bloodstream.
How Does My Body Synthesize Vitamin D?
The outer layers of your skin contain a compound called 7-DHC (or 7-dehydrocholesterol). When this compound is exposed to sunlight, it turns into the simplest version of Vitamin D3. From the skin, the vitamin is transported to the liver via the bloodstream. The liver adds another compound to it (a hydroxyl compound) and it re-enters circulation. That compound is intercepted by the kidneys, which adds another hydroxyl compound. This is now the potent Vitamin D2, but it all begins with the ultraviolet-B radiation found in sunlight.
UV-B radiation is responsible for nearly all Vitamin D production. When indoors, glass blocks out UV-B light. When outside, Vitamin D production is also halted by sunblock and clothing. Also, skin tones with darker pigmentation require greater amounts of sunlight for Vitamin D production. In locations further from the equator, the strength of the sun is weaker meaning less Vitamin D production. And not only are the sun’s rays weaker in the winter (as they are traveling their longest distance of the year), people also have to cover their skin to remain warm.
Most Americans also do not receive an adequate amount of sunlight. Simple glass windows keep out the rays needed for Vitamin D synthesis. SPF 8 sunscreen blocks out 98% of the sun’s power for creating Vitamin D and being outdoors at sunrise or sunset is also ineffective. Compounding the problem, over the winter, the northern hemisphere is tilted away from the sun. It is nearly impossible to synthesize Vitamin D for these few months of the year.
Vitamin D is a fat-soluble vitamin that is also naturally present in a very few number of foods. It is sometimes added to foods it in which it does not naturally occur, most familiarly in milk. It is also available as a dietary supplement. While this seems as though it would help the problem, many manufacturers use ergocalciferol. This form of Vitamin D is marginally ineffective, and is referred to as Vitamin D2.
How can you find out your own Vitamin D, 25–Hydroxy levels? We’re glad you asked. STAR Wellness’ STAR Access program includes blood chemistry panel services that will provide you with this information, plus dozens of other vitamins in your body.
Tissues throughout the body turn 25(OH)D into activated vitamin D3, the type of Vitamin D you body needs. This activated vitamin D3 is now ready to perform its duties, keeping your bones strong and helping in other facets of your daily health.
Vitamin D is Crucial For Health
Apart from bone development, Vitamin D helps with many other bodily functions including:
- Stronger immune system to fight infection
- Muscle function
- Cardiovascular function for a healthy heart and blood circulation
- Respiratory system for healthy lungs and airways
- Brain development
- Anti-cancer effects
That’s right. While it is still being investigated, Vitamin D3 seems to play a role in controlling the immune system (even reducing the risk of cancer and autoimmune diseases). Vitamin D3 increases neuromuscular function and decreases falls, it improves moods, and protects the brain against toxic chemicals. Early tests show it may even be a pain reducer. But this is not yet clinically proven.
Vitamin D3 deficiency can manifest itself in many ways. It is a contributing factor in many disorders including Obesity, Type 2 Diabetes, High Blood Pressure, Depression, Psoriasis, Fibromyalgia, Chronic Fatigue Syndrome, Kidney Stones, and Neuro‐Degenerative disease including Alzheimer’s Disease. Along with weaker bones, Vitamin D deficiency may even be a secondary cause of Cancer (especially breast, prostate, and colon cancers).
What You Can Do
The first step to take is to visit STAR Wellness to have your Vitamin D level checked. The test is called Vitamin D, 25‐Hydroxy. This will provide your doctor with your exact Vitamin D3 levels. Present guidelines state that deficiency is anything below 50 nmol/l, but recent studies show that 80 nmol/l is needed to keep healthy bones and enable vitamin D to perform its other roles in the body.
You can somewhat increase Vitamin D levels naturally by eating these foods, each are rich in Vitamin D3, including:
- Cod Liver Oil
- D3 Fortified Milk
- Wild Salmon
- Mackerel
- Sardines
- Egg Yolks
- Beef Liver
The Vitamin D Council also recommends taking supplements of Vitamin D3, not of D2. Take Vitamin D3 supplements with food. Before beginning a supplement regimen, however, it is best to find a person’s Vitamin D baseline. Depending on lab levels, Vitamin D3 intake of 2000iu‐15000iu per day is the typical recommendation.
With 1,700+ LabCorp locations, you can have your Vitamin D, 25‐Hydroxy level checked almost anywhere! STAR Access is a convenient and affordable solution to an avoidable problem! Let STAR Access shed some light on your Vitamin D levels.
