The Incredible Benefits of Vitamin D

Benefits of Vitamin D — Vitamin D Deficiency: The Global Epidemic

The importance of vitamin D cannot be underestimated. It is estimated that more than half of the world's population is vitamin D deficient, the main cause being insufficient sunshine. This is why vitamin D is often called the 'sunshine vitamin'.

Vitamin D is a fat-soluble vitamin that is essential for the absorption of calcium and phosphorus in the body. It is important for the growth and maintenance of healthy bones, maintaining normal blood sugar, immune health and mental well-being.

There are two forms of vitamin D: vitamin D2 and vitamin D3. Both offer health benefits, but it is D3 that offers the most as it is more readily absorbed and utilized by the human body.

Vitamin D2

Also known as ergocalciferol, vitamin D2 is produced by plants, such as mushrooms, in response to UV radiation from sunlight. It is also found in most cow dairy products and sometimes added to non-dairy products such as soy milk.

Vitamin D3

Vitamin D3, also known as cholecalciferol, is the most biologically active form. When the skin is exposed to sunlight, cholesterol in the body is converted into an active form of vitamin D3. Cod liver oil is very rich in vitamin D3 and was a common supplement given to children before the 20th century to protect against rickets.

Research confirms vitamin D3 is around 300% more effective than D2, particularly in winter months, and actually decreases overall mortality.

Vitamin D Sources

Sunlight

Sunlight is the best source of vitamin D. It promotes the synthesis of vitamin D in the body mainly by its UVB rays. Unfortunately, most people spend the majority of the day indoors so their sunlight exposure is limited.

Vitamin D Food Sources

Fortified foods that contain notable levels of vitamin D include:

• Cow's milk
• Cereal
• Grain products

It must be noted that these foods are processed and contain a substantial quantity of additives, preservatives, and if non-organic, pesticides too.

Whole foods with naturally occurring vitamin D include:

• Beef liver
• Fish and fish oils
• Soy
• Egg yolk

Vitamin D Deficiency

If you avoid the sun, don't drink milk and follow a vegan diet, chances are you are at risk of being vitamin D deficient. A serious deficiency can lead to the following health issues:

• Weak or deformed bones (rickets, osteoporosis)
• Cardiovascular disease
• Asthma in children
• Dementia
• Diabetes
• Hypertension
• Glucose intolerance
• Multiple sclerosis
• High cholesterol
• Pre-menstrual syndrome
• Lupus
• Cancer

People with darker skin are at higher risk of vitamin D deficiency, as melanin reduces the skin's ability to make vitamin D. As we age, the body becomes gradually less able to convert vitamin D into its active state. People with digestive problems like celiac disease, liver problems, or Crohn's Disease are also more likely to have low levels.

Vitamin D Deficiency Treatment

Diet and Sunlight

Increase intake of the foods mentioned above as much as possible, preferably in their organic form. Also increase time spent outdoors — start slow and build up to 15 to 20 minutes on front and back. However never get burnt. Slip, slop and slap. Ensure your sunscreen does not contain any nasty chemicals.

Vitamin D Supplements

If you feel, or are advised, that you need supplements, make sure you are taking vitamin D3. Taking the wrong form can do more harm than good.

Most people need 100 to 150 ng/ml in their bodies. As a generic guideline, adults need to take a dosage of about 70-80 IU's per day per kg of body weight. In other words, an average sized person will need about 4000-5000 IUs per day. Liquid form is best. It could take over 3 months to get to these levels if you are deficient.

Making conscious changes to your diet and lifestyle will start you on the path of increased Vitamin D levels, which may improve your overall quality of life.