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vitamin d

Vitamin D 101

Why all the hoopla over Vitamin D?

Vitamin D plays a key role in our immune system and keeping our bodies strong and healthy. Low or deficient Vitamin D can affect the strength of our bones and our ability to absorb calcium (it’s not just about consuming calcium!) and play a role in heart disease, high blood pressure, diabetes, infections and immune systems, some cancers and even Multiple Sclerosis.

Studies are even suggesting the connection of low Vitamin D and hot flashes (it affects estrogen receptors) and low Vitamin D during pregnancy can result in childhood asthma. Fascinating!

Why is Vitamin D called the sunshine vitamin?

Vitamin D is unique in that it’s actually a steroid hormone your skin produces when exposed to sunlight. Fair-skinned individuals will convert sunshine better than darker-skinned; younger people will convert better than [roughly] 50 years and older.

Genes and some medications can cause a deficiency, including laxatives, steroids, cholesterol-lowering drugs and some weight loss drugs.

So sunlight is the only way to get in vitamin D?

You can obtain vitamin D in a variety of ways. These can include:

  • Direct sun exposure (not through a window nor sunscreen)
    • Seasons matter
    • Time of day matters
    • Location from equator matters
    • Through windows don’t count
    • Genes matter
    • Only wash your pits & dips after sun exposure
  • Foods
    • Vitamin D doesn’t naturally occur in many foods, but cod liver oil, swordfish, salmon and sardines rank among the highest vitamin D containing foods
    • D2 comes from plants, D3 from animals. Most food manufacturers are using a poorly absorbed form (D2) when fortifying processed foods, which can take up the preferred absorbable form (D3) receptors.
  • Nutritional Supplements
    • Liquid and pill form available.
      Taking vitamin D supplement but not seeing an increase? Could be genetics, but it could also signal trouble with the gut (the body needs to be able to break down, absorb and assimilate that supplement.)

How do I know if I’m deficient?

Symptoms can provide some evidence, but a Vitamin D blood test is the best way to understand your current levels. It’s recommended to test this 2x year, especially if you are or have been susceptible to low Vitamin D or have started on a new supplement routine. Reach out if you need help getting your vitamin D tested.

Basic Vitamin D deficient symptoms:

Fatigue, moodiness or mood changes, BONE LOSS, muscle cramps/weakness, bone & joint pain (especially in your back) and poor immune system are a few key Vitamin D deficient symptoms.

So Vitamin D needs other nutrients to actually work?

Yes.

Why can’t I just load up on Vitamin D?

Vitamins A, D and K work in concert with each other to support the immune system. It’s also important to note that Vitamin D needs magnesium- it’s a cofactor in enzymatic metabolization, assists with the activation and helps regulate calcium. It’s been suggested that people whose magnesium intake is high are less likely to have a vitamin D insufficiency than people whose magnesium levels are low.

If you load up on Vitamin D and begin to experience new symptoms, like leg cramps or sleepless nights, it could be a sign you don’t have enough magnesium to absorb the Vitamin D.

What should my Vitamin D levels be?

Every person is unique. The lab who runs your test will offer an optimal range to be in. In general, most labs define the Vitamin D level range as 30 to 100 ng/mL. We must keep in mind these ranges include 95% of the statistical norm (meaning it includes sick individuals who have been tested as well as those who are considered well.)

From a functional medicine perspective, the range is much smaller and more defined, with an ideal around 50-60 ng/mL. But every person is unique, so working with a functional medicine coach or practioner can help define what is right for your needs.

Of course these are generalities and everyone needs to manage their sun exposure based on their own bodies and needs.
It’s important to note that you cannot get vitamin D through a window, so driving in the car or sitting by the window with the sun beaming in doesn’t count. Also keep in mind that it takes the body 48 to fully process it, so avoid showering immediately after being in the sun.

It’s always important to slowly ramp up when you begin taking any new supplement; it’s about balance and remembering that all nutrients are interconnected.

If you’re taking Vitamin D and your numbers aren’t improving…

Vitamin d has been associated with low immune and hormone function; it’s quite critical to a healthy body. But, if you’ve been taking D for some time yet your numbers never seem to improve, there could be a reason.

Of course, there could actually be a couple things at play. Like you may not be taking enough to actually replete your deficiency. Or your body could struggle actually absorbing nutrients (from a low stomach acid issue or from an enhanced intestinal permeability).

But today, were talking about the connection with magnesium. Magnesium is involved in over 300 metabolic functions in the body. Vitamin D requires magnesium in order to convert to it’s final, usable form. If your magnesium is deficient it can shut down the vitamin D synthesis, rendering your supplement ineffective.

You even might feel the effects of taking high doses of Vitamin D with low magnesium, it will actually show up as a magnesium deficient symptoms like headaches, muscle cramps or spasms, acid reflux, anxiety or even trouble sleeping.

If you’re struggling with vitamin D, could be time to check your magnesium. Be sure to ask for RBC magnesium- this tells a better story of your magnesium over the past few months rather than a serum magnesium which could be affected by what you ate last night.

I’m also a fan of getting a little sun exposure (early or late in the day, not mid day) and increasing your D supplement slowly rather than jumping in at a super high amount all at once.

Is Vitamin D really important?

I used to think just being outside was enough for the Vitamin D to magically seep into my system, even if it was middle of winter and I was covered up in layers of coats, scarves and sunglasses. Unfortunately, the only part of me actually exposed to the elements (the sun rays) was the tip of my nose so it’s easy to look back and realize why I was so deficient.

You may find it interesting that most adults are believed to be at least somewhat deficient in vitamin D. This includes in the summertime as well because sunscreen, starting at SPF 8, stops the creation of vitamin D where it’s covering.

Vitamin D is a fat-soluble vitamin that’s stored in the liver and fatty tissues. According to Dr Axe, this means that increased body fat has the ability to absorb this vitamin and keep it from being used within the body. Here’s an interesting fact – it’s more than just a vitamin, it actually becomes a steroid hormone (think estrogen!) Having appropriate vitamin D levels in the body helps to manage blood sugar levels, it’s important in preventing type 2 diabetes, it combats heart disease, enhances the immune system, facilitates hormone regulation and helps improve mood, concentration, learning and even our memory aaaaand it impacts bone health in concert with calcium (yes, calcium needs vitamin D to make bones stronger.)

So ya. Getting appropriate levels of this vitamin can make a profound difference in your health!

Vitamin D deficiency can show up as fatigue, general tiredness or lack of energy, body or muscle pain and weakness, depression, poor wound healing, bone or hair loss or the propensity to be sick often. It’s even been connected to autoimmune disorders.
Deficiency is typically a bigger problem versus toxicity (consuming too much.) But this is why knowing your numbers is key. A simple blood test from your doctor will help determine if you need to add in supplement. (In my opinion and experience- if you live above the equator, you need supplementation in the winter months.)

The best way to get Vitamin D is through regular sun exposure, not overlooking the importance of when and how much.

✅ Get 10-30 minutes of sunshine in the morning, making sure your eyes are exposed.
✅ Get at least ten minutes of sunshine around the noon hour. The darker your skin, the more time you should spend outside. If you can’t manage more time, try exposing more skin.

Of course these are generalities and everyone needs to manage their sun exposure based on their own bodies and needs.
It’s important to note that you cannot get vitamin D through a window, so driving in the car or sitting by the window with the sun beaming in doesn’t count. Also keep in mind that it takes the body 48 to fully process it, so avoid showering immediately after being in the sun.

It’s always important to slowly ramp up when you begin taking any new supplement; it’s about balance and remembering that all nutrients are interconnected.