I recently had blood drawn for analysis in preparation for a wellness visit with my doctor and discovered that my vitamin D level was low. Why should we know and be concerned about our vitamin D levels?
Too little vitamin D can decrease the calcium and phosphorus levels in the blood, which leads to calcium being removed from bones to maintain stable blood levels. This loss can cause rickets in children and osteomalacia, a softening of the bones, or osteoporosis in adults.
On the flip side, too much vitamin D can cause excessive amounts of calcium to be deposited in the body, which leads to the calcification of the kidney, the heart, the lungs, and blood vessels.
Vitamin D, a workhorse nutrient, is essential for our health. Researchers recognize that Vitamin D presents several benefits to the human body. Its functions are fortifying bones, absorbing calcium, and strengthening immunity.
Vitamin D is a fat-soluble vitamin crucial for efficient calcium absorption, which helps us build and maintain strong bones. It also improves muscles’ function, improving our balance and decreasing the likelihood of falling and suffering a fracture.
According to new research, vitamin D levels can significantly affect the brain. The results of a study recently published state that vitamin D promotes the growth of brain cells, enhances connections between brain cells, and protects against age-related brain shrinkage, which slows or stops dementia.
Symptoms of bone pain, muscle weakness, fatigue and mood changes may be signs of vitamin D deficiency. This vitamin deficiency is linked to a higher risk of depression, especially with seasonal affective disorder (SAD). Research evidence shows a relationship between mood and vitamin D levels.
Vitamin D is often called the sunshine vitamin because our bodies can make it when exposed to ultraviolet light. Most people get vitamin D through sun exposure. Professionals suggest five to 30 minutes of daily sun exposure on the arms, face, legs, and hands without sunscreen usually leads to enough vitamin D.
In Canada, we don’t get as much sun as we need to produce adequate vitamin D. My doctor explained that this lack of sunshine is the likely cause of my low levels of the sunshine vitamin.
Factors that reduce how much vitamin D our body makes from sunshine include the season, time of the day, smog, cloud cover, sunscreen use, limited outdoor time, skin exposure to sunlight, and the amount of melanin in one’s skin. This natural pigmentation darkens the skin, making vitamin D absorption take longer.
Older Canadians need more vitamin D because the skin’s ability to make vitamin D decreases as we age. Osteoporosis Canada recommends routine vitamin D supplementation for Canadian adults year-round.
Besides sunshine, we can attain vitamin D through the foods we eat. Very few food sources of vitamin D make it nearly impossible for adults to get sufficient vitamin D from diet alone. Only a few foods contain vitamin D naturally, such as egg yolk and fatty fish like salmon, swordfish, sardines, and tuna.
The significant sources of vitamin D are fortified foods. In Canada, vitamin D must be added to certain foods, including cow’s milk and margarine. Foods such as yogurt, cheese, and goat’s milk may have added vitamin D. Orange juice, cereals, and oatmeal are usually fortified with vitamin D. Read the nutrition facts table to see if vitamin D is listed as an ingredient.
Men and women relying on sourcing vitamin D through diet and sunshine alone typically don’t exceed 288 IU a day on average. That’s why many people take vitamin D supplements.
Most Canadian adults would benefit from a vitamin D supplement of at least 800-2,000 IU daily. Health Canada recommends choosing a supplement with a Natural Product Number (NPN) that meets Health Canada’s safety standards for natural health products.
Vitamin D supplements come in many forms, including liquid, capsules, and chewable. Vitamin D3 is recommended and is the most common form available over the counter in pharmacies. Supplements may be taken weekly or monthly if it is more convenient than daily.
Everyone should get their vitamin D levels checked at their annual checkup. If more sunshine vitamin is needed, follow the doctor’s recommendations about how much vitamin D is right for you.
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