How does Vitamin D Deficiency affect my health?
Vitamin D is an important nutrient, actually a hormone, that helps the body absorb calcium, which is essential for maintaining strong bones and teeth. It also plays a role in the immune system, muscle function, and reduction of inflammation. Optimal levels of vitamin D: 60-90 mg/dl. Don’t let anyone convince you that this can be “too high” and to stop your supplement. They don’t know the benefits of vitamin D levels above the population normal because the population as a whole is deficient.
Up to 75% of Americans are affected by suboptimal (< 50 ng/ml) vitamin D, which significantly increases the risk of heart attack, stroke, hypertension, diabetes, cognitive impairment, and cancer. Having darker skin, being obese, and not getting enough sun exposure to the skin are all linked to reduced vitamin D3 levels.
Symptoms of vitamin D deficiency include muscle pain, tiredness, fatigue, hair loss, back pain, bone loss, poor wound healing, and depression. It increases the risk of statin muscle pain. However, most individuals who are vitamin D deficient have no specific symptoms.
What causes vitamin D deficiency?
Inadequate sun exposure. Sunlight is the optimal source of vitamin D. When the skin is exposed to UVB radiation from sunlight, it produces a form of vitamin D known as cholecalciferol, or vitamin D3. Vitamin D3 is then converted into its active form in the liver and kidneys. This particularly affects individuals who are in institutions like nursing homes.
Dark skin. Melanin, the pigment that gives skin its color, reduces the skin's ability to produce vitamin D in response to sunlight. Melanin absorbs UVB radiation from sunlight, which is needed for the skin to produce vitamin D. This means that people with darker skin require more sun exposure to produce the same amount of vitamin D as people with lighter skin.
Old age. The skin's ability to produce vitamin D declines with age due to a variety of factors, including a reduced ability to convert sunlight to vitamin D, decreased skin thickness, and lower levels of the precursor molecules that are needed to produce vitamin D.
Obesity. Vitamin D is a fat-soluble vitamin, meaning it is stored in fatty tissues. Therefore, people with higher levels of body fat may require more vitamin D to achieve the same blood levels as people with lower levels of body fat.
Diseased kidneys. The kidneys are important for converting vitamin D into a form that the body can use. If the kidneys are not working well due to a disease, they may not be able to convert vitamin D properly, leading to a deficiency of vitamin D in the body.
Digestive tract issues (such as Crohn’s disease, celiac disease, or cystic fibrosis). Vitamin D is a fat-soluble vitamin, which means it needs to be absorbed in the presence of dietary fat in the small intestine. Digestive tract issues can affect the absorption of vitamin D in the small intestine. These conditions can cause inflammation or damage to the intestinal lining, which can interfere with the absorption of dietary fat and, consequently, vitamin D.
A vegan diet without proper supplementation. Vitamin D is primarily found in animal-based foods such as fatty fish, liver, and egg yolks. Therefore, people following a strict vegan diet that avoids all animal products are at risk of vitamin D deficiency.
Sunblock. When the skin is exposed to ultraviolet (UV) radiation, it triggers the synthesis of vitamin D3, which is then used by the body. However, using sunblock or sunscreen can reduce the skin's ability to produce vitamin D, as it blocks the UV radiation from penetrating the skin. It's important to find a balance between protecting your skin from harmful UV radiation and ensuring adequate vitamin D levels.
How can I treat vitamin D deficiency?
Increase sun exposure. Make an effort to get a healthy amount of sun exposure without putting yourself at risk for skin damage or skin cancer. It's recommended to get a moderate amount of sun exposure, typically around 10-15 minutes per day, without sunscreen, on the arms, legs, and face.
Eat vitamin D rich foods. Foods that are rich in vitamin D include salmon, sardines, tuna, egg yolks, fortified milk, and shiitake mushrooms.
Vitamin D supplements. Supplementation can bring your levels into the optimal range. We recommend a combination of Vitamin D3 and Vitamin K2. Vitamin K2 enhances vitamin D absorption, delivery, and the binding of Vitamin D3 in the appropriate tissues, enhancing its activity and benefit. Vitamin K2 also improves arterial elasticity and insulin sensitivity. The product we stock and recommend is called "K Force."
How do I know if I’ve properly treated my vitamin D deficiency?
Get a blood test measuring the serum concentration of 25(OH)D3. A “normal” level of vitamin D is at least 30 ng/mL or higher. However, our “optimal” range is 60-90 ng/ML.
If you have been diagnosed with vitamin D deficiency and have started taking supplements or made changes to your diet, get your vitamin D levels retested after a few months.