Vitamin D is an essential vitamin for our bodies—it’s critical for allowing multiple organ systems to function well, like our immune and respiratory systems and musculoskeletal system. The body produces vitamin D on its own, however, in order to do so, it needs a healthy level of sun exposure. That tends to be difficult for us in the Northeast—especially this 2014 spring! With our short summers and overall lack of of sunny days, we just can’t get enough. Not only is our climate limiting our vitamin D production, but so is our massive use of sunscreens—in clothing, lotions, and makeup. And one more thing, you need to expose large body areas like your back, trunk, and legs for 10-15 minutes daily between 12 and 1 p.m. Who does that here? Did you know that the majority of the population in the Northeast are deficient in vitamin D for those very reasons? Chances are, that means you’re deficient in vitamin D as well.
“How much do I really need?”
We can’t speak highly enough about the positive effects vitamin D has on our bodies. Vitamin D, vitamin K, and magnesium are some of the nutrients we don’t get enough of, along with omega-3 oils and vitamin C.
Low levels of vitamin D can cause fatigue, muscle aches, and pain, and can even have dramatic effects on your immune response, like fending off colds and improving seasonal allergies. So, how do you know if you have enough? The best way is having a simple blood test for serum levels of 25 hydroxy vitamin D3. What research has shown is that an optimal level of serum vitamin D3 ranges between 50-70 nmol/dL. If you have a respiratory issue like seasonal allergies or asthma, it needs to be around 70-80. To put it in perspective, most people tend to be around or below 30. Below 20 is the level of rickets—the most common disease in children in developing countries. Vitamin D helps the body control calcium and phosphate levels. If the blood levels of these minerals are too low, it causes the body to produce hormones that pull calcium and phosphate from bones. This extraction leads to soft and weak bones causing multiple fractures.
“So, now I know I need it… where can I get it?”
The number one source of vitamin D is the sun. Being outside without sunscreen (but wearing a hat to protect your face) and exposing large body parts (as suggested earlier) for 10-15 minutes a day, every day, between noon and 1 p.m. is ideal. Some foods have vitamin D (like salmon and egg yolk), but it’s not really enough to give you the boost you need. Fortified foods, like cereal and milk, don’t really affect your blood level very much either.
Supplementation is really the best way to be sure you are getting enough vitamin D. But taking vitamin D alone is not the whole story. Minerals like magnesium and vitamin K are necessary for optimal absorption and cell activation of vitamin D.
“How much should I take?”
The amount of vitamin D (along with the cofactors of vitamin K and magnesium) that one should take will vary from person to person. In order to appropriately supplement, you’d need to have your blood tested.
One thing to consider is that vitamin D levels will change based on the amount of sun exposure you’re getting throughout the year. What has been effective for our patients is increasing the dosage around August or September to help boost their immune system for fall allergies and winter colds and flus. Then, as winter starts to wind down and we start to get more sun exposure, the dosage decreases. Having levels checked twice a year is a great way to determine if you are maintaining levels for healthy body functioning. Usually, if you are very low (below 30), a three-month protocol of high dosing and a follow-up blood test to make sure you are improving is in order.
“Can I overdose?”
There are two types of vitamins—water soluble (like vitamin C and the B vitamins) and fat soluble (like vitamin D, E and K). With water soluble vitamins, your body absorbs what it needs for that day, then excretes the rest. (That’s why I recommend taking split doses of C and B vitamins, so your body is benefiting throughout the day.) Because vitamin D is fat soluble, it is stored in your body fat, so it can accumulate. That means that, yes, you can overdose vitamin D. But it’s very difficult to do so (unless you’re taking an extremely large amount—over 50,000 IU daily for long periods of time).
“What now?”
If you think you’re vitamin D deficient, or you’re unsure, schedule an appointment with us for a nutritional consultation. We can help you determine what your next steps may need to be to get onto a healthier track.
Have a sunny day!
Be well,
Dr. Carol
