The Sunshine Vitamin
Vitamin D is a fat-soluble vitamin that exists in two main forms: vitamin D2 (from plants, cheaper to produce) and vitamin D3 (from animals). Vitamin D is more than just one vitamin. It’s a family of nutrients that shares similarities in chemical structure.
Why is Vitamin D so important?
promotes the absorption of calcium
regulates bone growth
facilitates normal immune function
regulates mood (bye bye depression, anxiety and seasonal affective disorder!)
improves resistance to certain diseases such as MS, heart disease and the flu
One recent study also concluded that patients who had sufficient levels of vitamin D reduced the threat of COVID-19 in more than 51% versus patients who were deficient. Particularly in populations where Vitamin D deficiency is prevalent, restoration of healthy Vitamin D levels may also reduce the impact of COVID-19.
How can you ensure you're getting enough Vitamin D?
From the sun, food or supplements:
Sunlight exposure where UVB radiation from sunlight triggers the formation of vitamin D3 from the compound 7-dehydrocholesterol in skin
Dietary sources including fatty fish, fish oils, egg yolk, butter or liver
Enriched or fortified foods like milk, cereal, yogurt or orange juice
Supplementation such as capsules, drops or sprays
If you take vitamin D supplements, make sure not to exceed the safe upper intake level, which is 4,000 IU (100 micrograms) per day for adults.
For optimal absorption, be sure to pair your Vitamin D supplements with magnesium rich foods. Some excellent sources of magnesium rich foods are: bananas, peanuts, almonds, pumpkin seeds, mushrooms and spinach.
Frequent, moderate exposure to the midday sun is healthful, but prolonged exposure can be dangerous. Aim for exposure on larger parts of the body (torso/back is best), for shorter periods of time. If you live in North America, consider a vitamin D oral supplement, particularly from October to March.
When it comes to choosing a liquid over a capsule form, some studies have shown that liquid extracts have faster absorption rates, higher optimization rates, are more bioavailable and are more easily digestible. Bioavailability refers to the extent a substance or drug becomes completely available to its intended biological destination(s). Especially the elderly and young children, who tend to have more difficulty swallowing pills, a liquid may be more advantageous.
Remember, not all supplements are created equal!
More isn't always better. Avoid taking more than 1,000 IU per day and beware of signs of Vitamin D toxicity, like nausea and weakness
Look for third-party certification
Opt for liquids or gel capsules
Go for Vitamin D3 when possible, but D2 if you are a vegan
The bottom line? Your body needs Vitamin D, but there's such a thing as too much. If you suspect that you may be Vitamin D deficient or you're unsure what type of supplement is best for you, consult with your Family Doctor or Naturopathic Doctor.