Vitamin D is a fat-soluble vitamin that is found in foods, but it can also be made in your body after exposure to UV rays. The liver and kidneys help convert vitamin D to its active hormone form. Active vitamin D functions as a hormone because it sends a message to the intestines to increase the absorption of calcium and phosphorus from food and promotes re-absorption of calcium in the kidneys. It promotes bone formation and mineralization and is essential in the development of an intact and strong skeleton.
Cod-liver oil provides the best source of indigestible vitamin D, containing more vitamin D per unit weight than any other common food. Egg yolk is the second most potent source. Doctors suggest that adults get at least 5,000 international units (IU) of vitamin D a day. And of course in areas where sunlight is abundant and adequate time is spend outdoors this would be the number one source of vitamin D. But who is able to soak up the sun enough these days with our busy schedules. Vitamin D from the UV-B rays is the ideal form of Vitamin D because it acts as a pro-hormone by rapidly converting it into the 25 (OH)D form.
With the dangers of skin cancer constantly on our minds, we would never leave the house without first applying our sunscreen. Sunscreen with a sun protection factor of 8 or greater will block UV rays that produce vitamin D. So inadequate sunlight exposure along with inadequate intake and disorders that limit its absorption and conversion of Vitamin D into active metabolites, such as conditions involving proper function of the liver or kidney. Or a number of hereditary disorders can all lead to vitamin D deficiency. Excessive amounts of caffeine may also accelerate bone loss as well as inhibiting vitamin D receptors, thus limiting absorption of vitamin D and decreasing bone mineral density.
Vitamin D deficiency can lead to rickets in children, impaired bone mineralization, and may contribute to osteoporosis. The symptoms associated with low levels of vitamin D are bone and muscle pain. The individuals with the greatest risk of deficiency are the elderly, obese, and ethnicities with darker skin. Research has also shown that individuals that have Hashimoto's Autoimmune Thyroid have a polymorphism to their vitamin D receptors and require more than the average amount of Vitamin D supplementation.
Vitamin D is not only useful when it comes to addressing your bones' health, but it also helps to reduce inflammation. diabetes, autoimmune disease, cardiovascular issues, arthritis, PMS, etc.
The best way to measure your vitamin D status is a test called the 25 (OH)D or 25-hydroxy vitamin D. The optimal range that you want your 25(OH)D to be maintained at is 50-70 ng/ml. Anything below 50 is vitamin D deficiency and anything above 100 is usually noted to be in excess.
Make sure that vitamin D supplementation is with a good non-toxic source. I recommend looking for an emulsified form of vitamin D.
Pura Vida!
Alica Ryan, NTP
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