The Importance of Vitamin D
Vitamins are essential for life and health! Some necessary vitamins are obtained from our food, while others are produced by our body. Vitamin D is different from these vitamins because it is both a hormone and a vitamin. Its dual role enables it to reach thousands of cell receptors and over 940 genes, making it an extremely vital vitamin. Vitamin D production occurs in our skin, but it can only be produced in the presence of sunlight, which acts as a catalyst to increase the rate of the chemical reaction. Hence it’s nickname “the sunshine vitamin". Vitamin D works closely with calcium, phosphorus and magnesium, and all of these substances are important for a healthy brain, heart, gut and immune system.
Studies show that over 50% of Americans are deficient in Vitamin D! The number of individuals suffering from Vitamin D deficiency around the world are high enough to make the deficiency a pandemic. This deficiency in society is due largely to the departure from outdoor labor and recreation! Other influencing factors are age, skin pigmentation, geographic location, and chronic health disorders. To elaborate, Vitamin D deficiency is greatest among those 50 and older, pregnant and breast-feeding women, and those suffering from obesity, thyroid disorder, and gut malabsorption issues such as Crohns's or Celiac disease.
The best way to know your vitamin D status is check blood levels for 25-hydroxyvitamin D. Blood levels are described either as nanograms per milliliter (ng/mL) or nanomoles per liter (nmol/L), where 0.4 ng/mL = 1 nmol/L.
Levels of Hydroxyvitamin D below 30 nmol/L (12 ng/mL) are too low for bone or overall health, and levels above 125 nmol/L (50 ng/mL) are probably too high. Levels of 50 nmol/L or above (20 ng/mL or above) are generally good levels. However, these are guidelines and the best way to know the best levels for you is to consult with your doctor.
How to Avoid Vitamin D Deficiency
We have already mentioned the importance of sunshine in the body’s production of Vitamin D, so of course, it is important to get outside every day and either take a walk or do some gardening in the warm sunshine. Take your lunch outside when the weather permits, and make sure to open curtains and blinds at home and at work whenever possible. Find ways to let the sunshine in, or to go outside to meet it!
There are very few foods that contain enough Vitamin D to supply the body's requirement. Some milk, juice, and cereals are fortified with Vitamin D, and some countries have Vitamin D-fortified mushrooms. Multivitamins and other supplements also offer a source of vitamin D.
However, the best source of vitamin D is the freest source—the sun! For a fair-skinned individual, spending 10 minutes per day in the sun can provide 10,000 IU per day! For darker pigmented individuals spending 20-30 minutes per day in the sun would be sufficient. Spending longer periods of time in the sun can never lead to an overdose of the sunshine vitamin. On the contrary, it will be stored for the winter months.
The best time to stay outdoors is from 7-10 am and 4-6 pm. However, If you are at work by the time the sun comes up and get home by the time the sun goes down, you may need to adopt another schedule. Spending 10-20 minutes outdoors, exposed to the sunshine during your lunch break would suffice. Those who live in higher latitudes and dwell in colder climates may require longer periods of time in the sun and a close watch on Vitamin D levels. But don't be fooled, vitamin D deficiency is also common in warm climate regions due to smog, pollution, and constant extensive covering. If your Vitamin D is less than 50, look into obtaining a Vitamin D supplement that is right for you.
Invest in your Vitamin D levels this spring and summer by spending time outdoors absorbing healthy doses of sun-rays!
"But for you who revere my name, the sun of righteousness will rise with healing in its rays. And you will go out and frolic like well-fed calves." Malachi 4:2 NIV