What's the deal with Vitamin D?
Every health fanatic is talking about Vitamin D, magazines all have an article on it. But what's the big deal?
If you asked someone about Vitamin D, most will know it comes from the sun and its important to prevent rickets in kids. But did you know there is so much more Vitamin D is doing for us?Yet most people are deficient in Vitamin D and don't know it. Even in sunny South Africa and the middle East (where I live) where the sun is shining most days, people are deficient in Vitamin D. How?
We all run away from the sun, the main source of Vitamin D, or when we do come in the sun we slap our bodies with toxic sunscreens which makes it impossible for our bodies to absorb the UV lights that makes Vitamin D in our skin.How does Vitamin D play a role in the body.Vitamin D is a steroid hormone, and not really a vitamin. Its a fat-soluble. There are 2 forms of Vitamin D. The natural form is D3, which can be made in the body when exposed to sunlight. Vitamin D3 can also be produced from fat in the diet. Vitamin D2 can not be produced by the body, but is synthesized by plants.Vitamin D plays a role in bone health. Vitamin D is better absorb for bone health when vitamin K2 is available. Vitamin D together with vitamin K2, calcium and magnesium forms the foundation of good strong bones. Vitamin D regulates functions of over 200 genes and is essential for growth and development. People that has the VDR gene mutations, might have issues with the metabolism of Vitamin D and should get the blood levels regularly checked.Studies have also show that Vitamin D plays a big role in immune function.
Optimal levels of Vitamin D is crucial for prevention of common colds and flu during the colder months. Vitamin D plays a role in gastrointestinal integrity, helping to build the gut lining when it is damaged by toxic chemicals and foods.More studies showed a link with low levels of Vitamin D and autoimmune diseases like diabetes type 1, MS, asthma in children, thyroid problems. With other studies showed linked to heart conditions, high blood pressure & even cancer.
The list of Vitamin D benefits are endless, and for sure a supplement to have in your home if you don't get enough sunshine. So best is to get tested to know what your blood levels are, to be able administer correct dosing. Normal 25-hydroxyvitamin D levels are between 40-60 ng/mL.A general dosing rule is (RDA):400 IU per day for a child600-1000 IU per day for an adultWhen choosing a Vitamin D supplement, make sure it says D3 or cholecalciferol. If you can find a supplement that combines Vitamin D3 & K2 even better. As Vitamin D3 will be better absorbed. However, if your levels are low or you have specific health issues you might be needing much higher levels.
Best sources of Vitamin D:
natural production in the skin from the sun. Aim for 15-20 minutes per day early morning of late afternoon with most body parts exposed to the sun. No sunscreen.
The darker your skin, the more time you need in the sun, as it takes the UV lights longer to get through the skin.
Egg yolk,
Beef liver,
Fortified products like orange juice, dairy, grains etc
Mushrooms (vitamin D2).
Vitamin D supplementation is part of our families supplement routine. With my kids sometimes even getting around 3000 IU per day. My eldest son also have the VDR gene & autoimmune problems, so for him extra Vitamin D is vital.Don't delay get in the sun today.