Vitamin D deficiency is a world-wide epidemic with recent estimates, from a study at the University of California Riverside, indicating more than 50% of the global population is at risk. In addition, the majority of American children, about 70%, have low levels of vitamin D according to a Journal of Pediatrics study. These numbers are staggering because vitamin D is a major player in supporting immunity in the body, so without it there is a barrage of issues that can ensue – from a simple cold to cancer.
Vitamin D 101
Most people know that vitamin D is produced in the body when skin is exposed to the sun. Some know that it helps the body absorb calcium, one of the two minerals essential for normal bone formation and health. Few know the myriad other functions that this substance is responsible for in the body including modulation of cell growth, neuromuscular and immune function, and reduction of inflammation.
How do I get Vitamin D?
Exposing your skin to the sun, especially it’s UVB band in the ultraviolet spectrum, prompts melanin to make Vitamin D. Doctors recommend 10-20 minutes daily exposure of as much skin as possible and without applying sunscreen which actually blocks the body’s ability to make Vitamin D.
The amount of UVB varies greatly during the course of the day as well as with each season due to the position of the sun. Mid-day (between 10am-2pm) and during the Summer months are the best times to get sun for the UVB is highest. The Winter months are challenging for the level of UVB is particularly low due to the low angle of the sun’s orbit. Please note that you must NOT be wearing sunscreen. Since sun exposure is the way Nature intended, it should be considered the method of choice, yet we are no longer hunters and gatherers so many American’s spend much time inside. Because of this societal change it has become necessary to supplement various vitamins and minerals, including the sacred Vitamin D. Designs for Health is a fabulous line of supplements that makes a Vitamin D that is paired with just the right amount of Vitamin K for optimal absorption. Note – please contact your doctor before taking any supplements
What foods are high in Vitamin D?
Fatty fish like salmon, sardine, catfish, herring are your best bet. Egg yolks, mushrooms, and animal liver have a far less amount. Fortified dairy products are high on the list but most of the Vitamin D is actually added to the food so you might as well take a pill.
Deficiency Symptoms and More
The common symptoms of deficiency are having low immune function which means a higher risk of contracting colds, flu, and other respiratory tract infections, feeling depressed, tired or fatigued, experiencing a low mood (especially in the Winter). Chronic and long term deficiency has been linked to at least 17 varieties of cancer as well as heart disease, stroke, hypertension, autoimmune diseases, rickets, diabetes, depression, chronic pain, asthma, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, periodontal disease, and more.
Why the dramatic deficiency rates?
Not too long ago we lived off the land and worked outside in the sunshine. Now we work, and often play indoors much of the time. This coupled with an intense fear of skin cancer and obsession with sunscreen means people simply aren’t getting the sun exposure and thus the vitamin D they need. In addition, the older you get the less able the skin is to convert sun into a usable form of the vitamin. There are also factors that affect the body’s ability to actually absorb the vitamin into the body. Poor digestive function plays a role and genetics impact it as well for some people are simply resistant.
Are you deficient?
The best way to find out is to get tested by your doctor. The Wellness Center offers complete vitamin profiles and most tests are covered by your health insurance. Give us a call for more information. 303-357-9355
