Now more than ever, Vitamin D deficiency has become more common in our society. I just realized that I’ve been low for a long time and even with my doctor’s suggestions, it took me a while to fully address the deficiency.

As vitamin D levels are influenced a lot by sunlight, a change from an outdoor to an indoor lifestyle can lead to serious deficiency, and individuals with darker skin are particularly susceptible. Given that vitamin D is important in many bodily functions, let’s understand the benefits and ensure that our diet and lifestyle are sufficient to prevent us from becoming deficient.

So what exactly is vitamin D?

It is a fat-soluble vitamin, also known as ‘calciferol’ or, casually known as the ‘ sunshine vitamin’.  Despite its name, it is not just a vitamin, but its also a pro-hormone (i.e., a molecule that converts to a hormone).

There are 2 forms of vitamin D:  D₂ (ergocalciferol) and D₃ (cholecalciferol). The body can synthesize vitamin D3 in the skin from endogenous or dietary forms of cholesterol (7-dehydrocholesterol)  upon exposure to sunlight. The ultraviolet B (UVB) energy from sunlight converts the precursor to vitamin D₃. Vitamin D2 is found in plants and fortified foods whereas vitamin D3 is found in animals and what our body makes naturally when exposed to sunlight. Most studies show that D3 is most effective in improving our levels in the blood.

In addition to the conversion from sunlight, Vitamin D can also be obtained from dietary sources and from over-the-counter supplements.

Why is it important?

The major function of vitamin D is to maintain blood levels of calcium and phosphorus within its normal range. It aids in the absorption of calcium and helps to form and maintain strong bones. Its multiple roles in the body include:

• Essential for growth and development
• Promotes healthy bones and teeth
• Supports the immune system and fights inflammation
• Supports brain and nervous system health
• Regulates insulin levels and supports diabetes management
• Improves symptoms of seasonal depression
• Helps protect against heart disease
• Potentially reduce the risk of cancer and death from cancer

Vitamin D deficiency has been linked to breast, prostate, and colon cancer, heart disease, depression, and many other health issues.

What causes Deficiencies?

There are many reasons individuals can be deficient such as:

• Living closer to the polar regions, where there is less sunlight, particularly during winter months.
• Cloudy skies block the sun rays
• Use of sunscreen
• Darker skin
• Lifestyles spent indoors
• Not consuming vitamin D-rich foods
• Certain health conditions such as chronic kidney and liver disease, crohn’s disease or celiac disease
• Certain medications
• Obesity

Worldwide over a billion people are vitamin D deficient or insufficient . If you suspect that your levels might be low because of any of the above factors, its usually a good idea to get tested by your health care provider. Vitamin D status is studied by doing a simple blood test that looks at the serum concentration of 25(OH)D.

Foods that contain Vitamin D

Getting sufficient sunlight is obviously the best way to help the body produce enough of this ‘sunshine vitamin’.

Food sources include:

• Fatty fish such as salmon, sardines, herring, mackerel, trout, and tuna
• Cod liver oil
• Egg yolks
• Cheese
• Beef liver
• Mushrooms- maitake, Portobello, shiitake, white mushroom
• Fortified milk and dairy products, cereals, and orange juice

Supplements

When you are deficient it is often recommended to take supplements in addition to eating foods that contain vitamin D and getting daily doses of sunshine. It is best to consult with your healthcare provider to check what amount you should be taking depending on your prognosis. 

Vitamin supplements are easily available over the counter but always look for good quality instead of the cheapest ones. Always read the supplement labels to understand the dosage, instructions, and ingredient list. Ideally choose the supplements that have no fillers, additives, sugar, and are allergen free such as dairy or gluten. Always buy good quality supplements from reputable sources (after consulting with your practitioner).

It is also important to understand and ask to be checked for magnesium status because the body needs magnesium to convert vitamin D to its final usable form. Nutrients in the body don’t work on their own, they need cofactors. Similarly be aware that if you take high doses of vitamin d that it can deplete magnesium, so ask your health care provider to check your magnesium levels too.

It is also equally important to get regular physical activity indoors and outdoors to maintain a healthy weight (because obesity is linked with low vitamin D), get modest exposure to sunlight (15-20 minutes per day), and eat a healthy diet, including vitamin D-rich foods.

Let me know in the comments below how you are going to try and get in more of this mighty ‘sunshine vitamin’? Snap a picture in the sun and tag me on social media so we can cheer each other on!