An alarming 41 percent of the population suffers from clinical vitamin D deficiency, a problem of significant concern considering that vitamin D performs a wide range of physiological functions, from maintaining the integrity of the bones and teeth to regulating the thyroids.
The question is, though, what is the best way of enhancing endogenous vitamin D.
Either it is ingested through the mouth as food, supplements, or it is produced through the skin upon the action of certain frequencies of ultraviolet rays.
Now, while exposure enhances the levels of vitamin D, ultraviolet radiation is a well-documented cause of skin cancer, damage, and early aging. Thus, patients are in a catch 22 situation about what is fondly known as the “sunshine vitamin.”
Shedding more light on the same, I talked to Dr. Shasa Hu, a board-certified dermatologist and professor at the University of Miami. She stressed that the relationship between sun, vitamin D, and peak absorption is a fact based on studies.
The Nature of Vitamin D
Vitamin D is not only a vitamin but also a preprohormone, which the human body further transforms into an active hormone. It is essential in a number of ways:
• Thyroid Health: Vitamin D regulates the production of thyroid hormones, which control metabolic rate, weight, mood, sleep patterns, musculoskeletal health, reproductive health, and immune system function.
• Immune Support: Optimal support of immune pathways and function promotes white blood cells and helps the immune system to adapt and repel threats.
• Gut Health: Supports good gut bacteria.
• Bone Health: It enables absorption of such minerals as calcium and phosphorus, which are essential for forming the structure of bones.
• Additional Benefits: Vitamin D has been associated with mood, hair health, skin health, and many others not yet well understood.
Dermal Synthesis of Vitamin D Analyzing the Evidence
While it is true that sunlight can stimulate synthesis, many do not get enough from solar exposure. Sunlight and geographic location also relate to the amount of vitamin D your skin can produce: if you live above or below a latitude of 33 degrees, during the winter months your skin will not be able to make vitamin D from sunlight.
Sometimes other environmental factors, for instance air pollution, frequently may inhibit cutaneous vitamin D synthesis. Furthermore skin pigmentation influences the production capacity, dark skins require a longer time of solar exposure, than often impractical for highly melanized individuals.
Even with adequate sun exposure, one is not guaranteed enough vitamin D. Experts claim that even individuals who expose themselves all day long to the sun without protection can still be deficient. Additionally, the dangers that come with too much sun exposure – alleged to wreck about 80% of all visible skin aging and to substantially contribute to other skin problems, including melanoma- make it a less preferable choice.
Absorption Through the Gastrointestinal Tract: A Superior Alternative
According to Dr. Hu, supplementation can be recommended instead of exposing the body to get the vitamins via sunbathing, the danger is associated with sunbathing. According to various controlled studies, patients who take 1000IU of the vitamin D3 every day exhibit dramatic increases in blood level. Those receiving their vitamin D from the sun never show any significant changes.
Additionally, conversion of vitamin D in the crossing is inversely proportional to age, in that as age progresses, conversion becomes les efficient, however gastrointestinal absorption is constant with high age, therefore in elderly patients, supplementation is more effective than UVB radiation.
Dietary intake is inadequate because sources naturally are few; they are nutritional and can be found in fatty fish, liver, red meat, milk, and some mushrooms, while most people use supplements, where studies reveal that 5,000 IU of vitamin D3 supplements taken daily is adequate, without consideration of latitude or skin pigmentation, for all seasons.
In conclusion, although the skin can synthesise vitamin D, supplements are a more reliable and safer way to get adequate amounts of this essential nutrient.
This article was originally published on mindbodygreen. Read the original article.
Frequently Asked Questions
1. How much sun do I need to get enough vitamin D?
Most people need 10-30 minutes of peak sun several times a week, depending on skin color and where they live.
2. What are the best food sources for vitamin D?
Good food sources for vitamin D include fatty fish, liver, egg yolks, and some fortified foods, such as milk and cereal.
3. What are some side effects of taking too much vitamin D?
Although rare, vitamin D toxicity can result in hypercalcemia, a condition that may result in nausea, weakness, and potential kidney failure.
4. Can vitamin D deficiency be managed naturally?
Yes. one can manage the deficiency by exposing oneself to a sufficient amount of sunlight, following a proper diet, and by supplementing with its pills.
5. Is it possible to get too much vitamin D?
Yes, although very rare. Just keep the recommended dose of supplements, and always consult a healthcare provider.