Health Benefits of Vitamin D

Were you aware Vitamin D deficiency is a world wide epidemic?  It is estimated 50% of the world's population may be at risk for Vitamin D deficiency. 

Vitamin D is known as the sunshine vitamin because Vitamin D3 is synthesized by  the skin when exposed to ultraviolet B (UVB) rays from the sun.  

Almost everyone knows that vitamin D is needed for good bone health but more and more research indicates this hormone is also needed to protect the body from many types of cancer.  It has been shown to suppress cancer growth and the formation of  vascular systems which feeds the cancer cells.  Vitamin D deficiency  has been associated with  diseases such as hypertension, multiple sclerosis, Chron's disease, diabetes, lupus, rheumatoid arthritis, colorectal cancer, and chronic lymphocytic leukemia (CLL). Research is ongoing in these areas.

Vitamin D deficiencies occur because it is difficult to take in adequate amounts of the vitamin through food and because many people are convinced any exposure to the sun is harmful and avoid it completely.  People who life in regions of the world which do not provide adequate amounts of sunshine are at risk,  and also individuals who have liver or kidney disease, or a  malabsorption syndrome are at risk.  The aging process itself  increases the risk of vitamin D deficiencies because  the skin can no longer synthesize Vitamin D as efficiently as it once did. 

Most primary care physicians will perform a blood test these days called a  25-hydroxy vitamin D level to assess for deficiencies.  This test is really the only way to know if you have a deficiency.  The normal range of the test is  from 30.0 to 74.0 nanograms of 25-hydroxy vitamin D per milliliter (ng/mL) of blood.  The treatment for a vitamin D deficiency is 50,000 IU of vitamin D a week, usually for eight weeks, followed by 50,000 IU once or twice per month thereafter.  Taking a daily supplement of 2,000 IU  maybe be good advice for some.  Look for supplements that provide D3 (cholecalciferol) rather than D2 (ergocalciferol).   Always seek medical advice regarding any supplementation program.   

According to the medical exerts we need at least 20 minutes of sun exposure every day  for good health.  The greatest exposure to UVB rays occurs between the hours of  10 AM and 2 PM from April to October in the United States.   More than 40 % of the body should be exposed for the best absorption.  Exposure of the torso offers the largest body surface area for the best rate of absorption.   

Over exposure to the sun increases the risk of skin cancer and photo-aging of the skin.  Wear long sleeves and hats when  exposed to the sun for long periods of time.   Dark skin individuals need longer exposure time to raise their  Vitamin D levels because of the natural blocking effect of melanin.  Sunscreens and blocks also prevent the absorption of UVB rays and the synthesis of Vitamin D. 

The best food sources for Vitamin D are fortified milk and cereals (Unfortunately, most fortified foods provide vitamin D2, a form which is less well utilized by the body than the D3 you make with sun exposure), egg yolks, salmon, tuna, mackerel and sardines. 

Stay informed and stay well.