What is vitamin D good for anyway ?
Vitamin D is a fat-soluble vitamin that is stored in the liver and fatty tissues. Unlike other vitamins, we can obtain it from foods but also synthesize our own.
Vitamin D (aka the sunshine vitamin) is an essential component of a healthy immune system, bone health, thyroid health, hormone health, mood regulation and more!
Did you know that 1 in 3 Canadians are vitamin D insufcient and 1 in 10 are decient (1)? This is because in North America we are exposed to less sunlight, especially in the winter months, and the UV rays from the sun help our bodies synthesize vitamin D3, specically! As such, there’s an increased risk of developing Seasonal Affective Disorder (SAD), which is a from of depression that usually occurs from fall through winter.
Do I have enough?
As naturopathic doctors, we can test for things like vitamin D levels if we suspect they are low and are causing symptoms. With that knowledge we can make the appropriate recommendations to help support you.
Testing your serum 25-hydroxy vitamin D will tell you if you are decient and the severity of your deciency. According to Canadian guidelines (2):
At or above 50 nmol/L = “Normal”
Most Canadians are considered to have sufcient levels of vitamin D for bone health at this level. This is compatible with vitamin D intakes that meet the Recommended Dietary Allowance.
*Please note that normal does not mean optimal! If you are experiencing symptoms and your levels are closer to the 50’s even 60’s, there is room for improvement.
Lower than 50 nmol/L = Insufciency
Some, but not all, people with vitamin D blood levels between 30 and 50 nmol/L are potentially at risk of inadequacy relative to bone health. Canadians who are classied as ‘decient’ (who have blood levels below 30 nmol/L) are also included in this cut-off.
Below 30 nmol/L = Deciency
Canadians may be at risk of deciency relative to bone health below this level. You do not want to be in this category!
What are the signs of deciency?
Fatigue, insomnia
Change in appetite, particularly more cravings for sugary and starchy foods
Weight gain
Low sex drive
Arthritis
Chronic pain
Skin changes (psoriasis, eczema, acne)
Anxiety
Low mood (feeling sad, guilty, down, hopeless, irritable, avoiding social situations and interactions, loss of interest)
Frequent colds and us or signs of weakened immune system
Autoimmune disorders (multiple sclerosis, rheumatoid arthritis)
Fibromyalgia
Chronic inammation, Irritable Bowel Syndrome
Vitamin D2 vs. Vitamin D3
There are two types of supplemental vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). The precursor to vitamin D is found in both plant and animal products, but animal- derived products of vitamin D3 are thought to be more absorbable and benecial.Not only that but our bodies naturally make vitamin D3.
Talk to your medical doctor or naturopathic doctor if you suspect you may have low vitamin D and see how they can support you!
References
1. https://www150.statcan.gc.ca/n1/pub/82-624-x/2013001/article/11727-eng.htm (https://www150.statcan.gc.ca/n1/pub/82-624-x/2013001/article/11727-eng.htm)
2. https://www150.statcan.gc.ca/n1/pub/82-624-x/2013001/article/11727-eng.htm (https://www150.statcan.gc.ca/n1/pub/82-624-x/2013001/article/11727-eng.htm)