What does vitamin D do?
Vitamin D plays an important role in our bodies. It is pivotal for the absorption of calcium which in turn leads to healthier and stronger bones. Beyond that, it assists in making our nerves and muscles work, and contributes to the health of our immune system to fight off infection.
How do we get vitamin D?
Eighty percent of vitamin D in our bodies comes from exposure of the skin to UV B rays of the sun. The other 20% is obtained through diet. Once vitamin D3 is made or ingested, it turns into different forms through the action of the liver and then the kidneys. Ultimately, it becomes the active form called 1,25 hydroxy vitamin D. Vitamin D is critical to absorbing calcium from our diet, as only 10-15% of calcium can be absorbed from foods without vitamin D.
How do I know if I’m low in vitamin D?
Your vitamin D level can be easily tested by your doctor by means of a simple blood test, called the 25 hydroxy vitamin D level. This level will help determine if you are deficient or have enough vitamin D. Usually, the levels are interpreted as follows:
· Under 20 is deficient
· Levels 21-29 are considered insufficient
· Levels above 30 are considered adequate (with some professional societies citing optimal levels as being closer to 50)
There are many things that can lead someone to have low vitamin D levels. These include:
· Using sunscreen, which blocks your body from absorbing the UV B rays that produce vitamin D in your skin
· Having a darker skin tone
· Normal effects of aging
· Decreased exposure to the sun during winter or more northern climates
· Decreased absorption of dietary vitamin D from the stomach and intestines due to illnesses such as Crohn’s disease
· Being overweight. Vitamin D is a fat-soluble vitamin so extra weight will trap the vitamin D from being readily available to your body.
· Diseases of the kidney and liver, as both organs assist in converting vitamin D to its active form.
What happens if I am low in vitamin D?
When you are deficient in vitamin D, it is possible that your bone health may suffer, which might make it more likely that you develop osteoporosis (soft bones). or fractures. Some studies suggest that low vitamin D may also be linked to higher rates of cancer, autoimmune diseases, cardiovascular disease or infections, but results of current studies show conflicting information with regards to these illnesses. There may even be links to menstrual difficulties, polycystic ovarian syndrome (PCOS) and insulin resistance for women who are too low in vitamin D.
How do I increase my vitamin D level?
To replace your vitamin D, your doctor may recommend an over the counter or prescription form of vitamin D. For most adults under the age of 70, 600 IU (international units) of vitamin D is recommended to keep your levels in range. For those 70 or over, 800 IU is the recommended dose. Depending on the severity of the deficiency, there are even doses of vitamin D that range from 10,000-50,000 IU that your doctor can use to boost a very low level.
Note that it is recommended to take the vitamin D3 form of the supplement, as it is better absorbed and provides longer, higher levels of vitamin D than the D2 form.
Direct exposure of the skin to the sun for 5-30 minutes a day between the hours of 10 AM to 3 PM can also increase your vitamin D level. Sunlight obtained through a window does not work to increase your vitamin D level. Just be careful as too frequent sun exposure without protective sunscreen can be dangerous and could lead to skin cancers.
Hopefully you now have more knowledge about vitamin D and if taking extra is right for you. As always, remember to discuss this information with your doctor before taking any action as your needs may be different for your specific medical condition or situation.
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