The Importance of Vitamin D: Why You Need It and How To Get It
Vitamin D, sometimes referred to as the "sunshine vitamin," is an important nutrient that plays a significant role in our overall health. Our bodies produce vitamin D when our skin is exposed to sunlight (UV-B), with up to 80% or more of our required vitamin D being produced in this way. This process involves the liver and kidneys, which convert it into its active form. It then functions as a hormone within our bodies.
While sunlight is the primary source of our vitamin D, some foods contain small amounts. Cholecalciferol (vitamin D3) is found in liver, beef, veal, egg yolk, and fatty fish such as salmon, tuna, swordfish, sardines, and cod liver oil. Mushrooms contain small amounts of Ergocalciferol (vitamin D2). Additionally, some foods have been fortified with vitamin D (e.g. some dairy products, orange juices and cereals).
Functions of Vitamin D
Vitamin D is essential for various bodily functions:
Bone and teeth health: It is crucial for the growth, development, and maintenance of strong bones and teeth. It promotes calcium absorption in the gut and calcium retention by the kidneys.
Anti-inflammatory properties: Vitamin D acts as an anti-inflammatory hormone in the body, supporting our overall health.
Immune system support: It helps to maintain a healthy immune system, reducing the risk of infections and illnesses.
Muscle function: Vitamin D is necessary for muscle contractions and supports the health of the brain, nervous system, and cardiovascular system.
Nutrient absorption: It is required for the absorption of essential minerals in the intestines such as magnesium, iron, zinc, and phosphate.
Vitamin D Deficiency
Low levels of vitamin D can contribute to various health issues, including:
Muscle cramps and aches.
Joint and bone pain.
Mood disorders, such as depression.
Lowered immune function, leading to increased susceptibility to cold, flus and other infections.
Fatigue.
Vitamin D insufficiency can also result in conditions like osteomalacia (soft bones), osteoporosis, and liver and thyroid issues. It has also been linked with heart disease, high blood pressure, diabetes, and metabolic syndrome.
How to Ensure Sufficient Vitamin D Levels
To maintain optimal vitamin D levels, it is important to get adequate sun exposure:
Spend short periods (10-15 minutes) in the sun, two to three times a week without sunscreen. This needs to be increased for those over 50 years of age as the ability for skin to produce vitamin D reduces as we age.
Be aware that factors such as age, skin pigmentation, season, and weather can affect your body's ability to produce vitamin D.
Remember to check UV levels where you live, and practice SunSmart exposure.
The use of body scrubs may reduce vitamin D production, as it takes up to 2 days after sun exposure for vitamin D to be fully converted.
If you are unable to get enough vitamin D from sunlight, or if your blood test results indicate low levels, supplementation may be necessary. Vitamin D3 (cholecalciferol) supplements are generally recommended, as it is more readily utilised by the body, compared to vitamin D2 (ergocalciferol). Always consult with your healthcare practitioner before starting supplementation, and bear in mind that there is a potential for toxicity with taking high doses of vitamin D or supplementing for extended periods of time.
Conclusion
Vitamin D is a vital nutrient that supports various bodily functions, from bone health to immune system function. By ensuring adequate sun exposure and, if necessary, supplementing with vitamin D3, you can maintain optimal levels to support your overall health and wellbeing. However, it is always best to consult with your healthcare practitioner before starting any new supplements or making significant changes to your diet or lifestyle.
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