Vitamin D: The Sunshine Vitamin

3 min read

Updated: Mar 19, 2021

Vitamin D is a fat-soluble vitamin that is produced by our bodies when our skin is exposed to sunlight. It is essential to many parts of our overall health including bone/teeth strength, mood, energy levels, and overall immune system function. While a certain amount of sunlight exposure is beneficial, too much exposure to UV rays can cause irreversible damage that leads to premature aging and skin cancer.

Vitamin D can be found in foods such as fatty fish (salmon, tuna, cod, sardines, mackerel), beef liver, cheese, raw milk, egg yolks, mushrooms, and certain fortified products (cereals, whole grain breads, orange juice). Just like sunlight however, consumption of these products should be in moderation because they can increase your cholesterol and blood sugar. For these reasons, taking a daily Vitamin D supplement is one of the best ways to increase your levels!

Vitamin D is essential for the absorption of calcium which we need to create and keep strong bones. Low Vitamin D in children causes soft bones and a disease known as “rickets”. Low Vitamin D in adults causes fragile, misshapen bones and diseases known as “osteomalacia” and “secondary hyperparathyroidism”. Besides bone health, Vitamin D plays a very important role in immune and neuromuscular function. Vitamin D insufficiency has been linked to chronic pain/inflammation, mood disorders, heart disease, certain cancers, and autoimmune diseases.

Climate/Season: It’s estimated that spending 30 minutes in direct sunlight two times per week without sunscreen will give your body adequate levels of Vitamin D. Therefore, people living in a climate or season without a lot of sunlight, might have insufficient levels of Vitamin D.
Weight: Fat-cells in the body absorb Vitamin D, which is what it means to be a “fat-soluble vitamin”. When a fat-cell absorbs Vitamin D, it decreases the amount of Vitamin D in the bloodstream. With less Vitamin D in the bloodstream, there is a less calcium that can be absorbed. Therefore, there’s a direct correlation to obesity and low Vitamin D levels.
Skin Color: 7-dehydrocholesterol is a pro-vitamin we all naturally have that initiates the conversion of sunlight (UVB) to Vitamin D. Melanin is the substance that gives skin pigment; the more melanin you have, the darker your skin will likely be. Melanin competes with 7-dehydrocholesterol for UVB, therefore the more melanin you have, the more sunlight exposure you will need to achieve sufficient levels.
Pollution: Organic particles in the air, produced by the burning of wood, fossil fuels, and other materials absorb UVB. Therefore, living in an area of poor air quality, makes it more likely you will have insufficient levels of Vitamin D.

As part of your routine bloodwork, your doctor can order a test for 25- hydroxyvitamin D which is the active form of Vitamin D that our body utilizes. A normal range of 25- hydroxyvitamin D is 20-50 ng/mL. A level below 20 ng/mL is considered “insufficient”, and a level below 12 Ng/mL is considered “deficient”.

The general recommended dose for ages 1-71years is 600 IU per day. For ages 71 years and older, the recommended dose is 800 IU. Because every person is different, you may need more than the general recommendation. It is best to discuss dosages with your doctor before beginning Vitamin D supplementation. Vitamin D is included in most multi-vitamins on the market, and can be sold as a separate supplement. Supplements are sold as capsules, soft-gels, tablets and in liquid form.

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