Vitamin D - An Overview

We are all told to avoid the sun like the plague and to wear sunscreen and cover up when there is any hint of sunlight. Whilst this is mostly a good thing, it comes at the cost of one of the most vital nutrients for our body, vitamin D. It is now one of the most commonly deficient nutrients and it is becoming even more common.

What does Vitamin D do?

The range of functions that are reliant on vitamin D is far reaching. Healthy vitamin D levels are attributed to:

• Absorption of calcium and phosphorus, very important for bone health
• Immune system effectiveness
• Better brain function
• Significantly lower cancer risks for many types of cancer
• Lower heart attack risk
• Better mood, less risk of depression especially if you live further from the equator
• Improved hormone regulation, especially testosterone production

Vitamin D is a very systemic nutrient, it has far reaching effects and is implicated in a huge range of disorders. It is a fat soluble vitamin meaning that it builds up in the body over time so it needs to be taken regularly if you are deficient in order to build your levels up.

How do I know if I am deficient?

The only foolproof way to know if you are really deficient in vitamin D is to get a blood test through your doctor checking your levels. Symptoms of vitamin D deficiency include many of those similar to other chronic diseases. If you feel generally unwell it is worth checking with our doctor if you are deficient in vitamin D.

People with a high risk of vitamin D Deficient are:

• People with naturally darker skin – it takes a lot longer to produce required vitamin D
• Those who don’t get much sun exposure
• As above, those who work night shifts or indoor jobs
• Older adults especially those that do not get outside much
• Very overweight individuals
• Anybody with any type of chronic disease such as coeliac 
  

Much of the population are at risk of vitamin D deficiency so it is worth asking your doctor next time you visit.

Getting Vitamin D from the sun

Vitamin D can be obtained from the sun but it takes a bit more effort than many sources claim. Often these recommendations are in order to prevent deficiency symptoms rather than supporting optimal health levels. To get vitamin D from sun exposure

• Try to expose your skin to the sun closest to the middle of the day
• A good rule of thumb is that if your shadow is longer than your height on the ground then you are not producing much if any vitamin D
• It is far better to expose more skin to the sun for a shorter period of time than a small amount of skin for a longer period of time. 
• If you get burnt in 20 minutes of sun exposure, then go in the sun for 10 minutes, avoid getting to the point of sunburn at all times
• Do not wear sunscreen when trying to get vitamin D.
• The body can produce roughly 10,000IUs of vitamin D in a single day from sun exposure.               
  

Vitamin D in the diet

It is true that vitamin D can be obtained through the diet, but most dietary sources of vitamin D have very small amounts. The levels found in food are unlikely to be of much use and will definitely not give you optimal levels but they can be a source in addition to sunlight or supplements. The foods highest in vitamin D are fish, eggs, mushrooms and products that have had vitamin D added to them such as fortified dairy and cereals.

Supplementing vitamin D

If you cannot get sunlight or choose not to, the only other option is to buy vitamin D supplements. I have written about supplements before and generally I do not recommend them unless necessary. If you have low vitamin D levels then I would consider raising to be necessary for all the health aspects mentioned above.

If you are getting a vitamin D supplement:

• Start out with around 5000IU per day, most capsules are 1000IU each
• Avoid getting Vitamin D mixed with other things like calcium, to get the required amount of vitamin D you will often be having far too much of the other things mixed with it
• Have a look at my article on supplements for tips about buying them
  

Vitamin D is an incredibly important part of having a healthy body. The effects are far ranging and being deficient in vitamin D puts you at risk for a huge range of health problems. Start getting your vitamin D today


I hope this article has been helpful, if you have any questions or comments please leave them below.

Do you avoid the sun? Have you ever been told you are Vitamin D deficient?

This Monday I will be doing the first of the Monday Q and A series, this will be a video where I answer questions you have on health and fitness related topics. If you have any questions send them through this page, facebook or to my email at daniel@freemansfitness.com.au Thanks!

Source: freedigitalphotos.com Salvatore Vuono