Since I live in a northern climate and feel the effects of the winter months, I've become very aware of the importance of the sun, and it's connection to vitamin D production and our health.
Because of our modern lifestyles, vitamin D deficiency is on the rise. Researchers and the New England Journal of Medicine report it's becoming a significant problem, especially if you live in the top northern region of the United States or other northern continents. Also, older adults are noted as being an increased risk group.
What is vitamin D?
Vitamin D is a fat soluble vitamin with dual properties - vitamin and hormone. It is necessary for absorption and utilization of calcium and phosphorus.
Vitamin D has several forms, D2 which comes from food sources, D3 which is synthesized in the skin from exposure to the sun and D5 which is a synthetic form.
D3 from sun exposure is considered the most active and most important form.
Vitamin D Deficiency Symptoms:
Loss of appetite
Diarrhea
Insomnia
Eye problems
Weight loss
Weight gain
Muscle weakness
Teeth problems
Heart disturbances
Osteoarthritis
Osteoporosis and other bone diseases
Immune disorders
Cancer
Thyroid problems
Hormone problems
Allergies
Pancreas problems
Liver problems
Digestive problems
Alzheimers
Cystic Fibrosis
Kidney problems
Depression
Mental disorders
Learning disorders
Fatigue
Why does vitamin D deficiency occur?
Vitamin D deficiency can occur when dietary habits are not sufficient, exposure to sunlight is limited and when kidney, liver and digestive functions are impaired.
What's the best way to get enough vitamin D?
The best way to get enough vitamin D is to get at least 10 minutes to 2 hours of sunlight a day, with the sun hitting your face, arms, and or back.
Using sunscreen will block the important UV rays needed by the skin to manufacture vitamin D, so allow appropriate time in the sun without sunscreen. Of course, use common sense and becareful not to burn. Some sources say 10 minutes of sun exposure per day maybe enough. Other sources say it depends on ethnicity (darker skin reflects UV rays, so increased sun exposure may be necessary), geographical location, season and time of day.
If your sun exposure is limited, it may be necessary to use supplementation to get adequate amounts of vitamin D.
CAUTION: Becareful which types of vitamin D supplementation you use. Synthetic sources of vitamin D are not recommended. It's best to use natural forms of vitamin D for better absorption.
Certain drugs like cholesterol-lowering drugs, antacids, mineral oil and steroid hormones like cortisone, block the absorption of vitamin D. If you are taking prescription drugs, ask your doctor if they could be affecting vitamin D absorption or if they will interfere with vitamin D supplementation.
There are toxicity limits with high doses of certain types of vitamin D supplements, so make sure you follow labels or get assistance from your health care professional.
