Why Vitamin D is So Important and How to Supplement Safely.
Sep 24, 2021
Vitamin D is one of the most important nutrients that you want to optimize. Vitamin D is needed in many body functions, such as bone building, hormonal regulation, and is also thought to play a role in the inflammatory process. Vitamin D also has a huge role in the modulation of immune function and it is well known that people who have above average vitamin D status fair much better when it comes to colds and the flu. It is also very important to note that one study from 2020 showed that 94% of patients that were hospitalized due to COVID-19 infection were vitamin D deficient.
It’s often thought of as the “sunshine vitamin” because your body can manufacture Vit D when exposed to the sun’s UVB rays. Even in the summertime it can be difficult for people to get enough vitamin D because so many people apply sunscreens immediately upon going outside. While you definitely don’t want to burn, you also don’t want your body deficient in this essential vitamin!
The issue in places like here, in Nova Scotia, is that we typically cannot manufacture vitamin D naturally from the sun between the months of September to April. This would leave many people to have sub-optimal blood levels of Vit D which has been associated with health issues ranging from rickets to autoimmune conditions and even certain types of cancers. Vit D is naturally occurring in fatty fish (and their liver) and somewhat in things like egg yolks and mushrooms, but the only way to create sufficient amounts (besides natural sun exposure) would be to consume it as a supplement.
The best way to know your Vit D status is through a blood test that can be ordered by your family doctor. If that is not an option, then we recommend getting it tested through your Naturopathic doctor or directly from a company like Grassroots Health. It’s a simple finger prick that you can send away and in my opinion it’s well worth the money to know where your blood levels are. Everyone seems to know other biomarkers like blood pressure, cholesterol and blood sugar - so let’s add this to the list.
So how much should a person take? Dosing and absorption are not always a “one size fits all” approach as people metabolize vitamin D differently. It depends on your age, weight, colour of your skin, as well as genetic factors. Health Canada has determined that 4000 IU’s (international units) per day for ages 9 and up is the safe upper limit - this is the maximum daily amount of a nutrient that is unlikely to cause an adverse event.
This is where I would recommend you start. aThen get a test in a few months to determine if you’re in the optimal range. It’s ok if you miss a few days and then you can take it as a doubled dose or even a weekly dose (this is often how we take it in our house).
This is one of those EASY things, that if you can get in the habit of taking it through the winter and getting gradual sun exposure in the summer, it will keep your immune system functioning well, will create optimal bone health, and keep your inflammation levels down.
All of these things will create momentum for your long term health and take you one step closer to healthy aging.