Vitamin D is finally starting to get the attention it deserves. Vitamin D is essential to your health and has the ability to keep you well protected against a wide range of diseases. It has even been said that the H1N1 virus is just another name for vitamin D deficiency.
Not enough vitamin D
It is estimated that 85% of the general population is deficient in vitamin D. Insufficient vitamin D is known to cause:
• Restless sleep and fatigue
• Joint and muscle pain
• Poor concentration and memory
• Uncontrolled weight gain and obesity
• Depression, including SAD (Seasonal Effective Disorder)
• Heart disease
• Diabetes
• Cancer
• Chronic pain and fibromyalgia
• Parkinson’s disease
• Alzheimer disease
How does D work?
Vitamin D is not really a vitamin at all. While vitamins come from dietary sources, vitamin D is actually produced by the body. Previtamin D is produced in the liver and, with a reaction to ultraviolet sunlight and heat, forms D3 in the skin. The liver and kidneys then further synthesize D3 into a potent group of hormones that includes estrogen, testosterone, cortisol, and progesterone.
Exposure to sunlight is essential for the synthesis of vitamin D. That’s why winter is the season for colds and flu. It’s not because the weather is colder, it’s that we don’t get the same exposure to the sun.
food sources
Oily fish is by far the most common food high in vitamin D: consider salmon, mackerel, herring, trout, fresh tuna, halibut, mackerel, sardines, and anchovies. And do you remember the stories of our parents and grandparents taking a tablespoon of cod liver oil every day? I guess they were onto something. Consider adding pure cod liver oil to your diet (some of the refined versions of cod liver oil have had the vitamin D removed, so as always, be careful to read the label). Dried shiitake mushrooms and egg yolks are also high-quality food sources.
supplementation
While increasing your vitamin D level is best achieved through diet, you can also take an oral supplement, but be sure to get vitamin D3 (also called cholecalciferol). Please note that if you are taking supplements it is important to have your D level checked regularly. A dose of 2000-6000 IU of D3 should be adequate to keep your level in an ideal range (between 50 and 70 mg/ml .)
some more facts
Vitamin A, which is a fat-soluble vitamin, is often combined with vitamin D. Therefore, if you are supplementing, avoid combinations A and D, as they could lead to excessive vitamin A toxicity. People who frequent tanning salons will generally have adequate levels of vitamin D. And know that even with excessive sun exposure, your body has a way of inactivating the excess vitamin D that forms in your skin.
Most importantly, make sure you are not deficient in this important health-promoting and disease-resistant substance. Adjust your diet if you can (there are many foods that contain vitamin D) or supplement it if necessary. For further reading, I highly recommend Dr. James Dowd’s book The Vitamin D Cure.