The Essential Role of Vitamin D in Health Sources and Natural Attainment Strategies

SOUL Minded loves a good health hack. And when it comes to good health outcomes that require little effort - Vitamin D is the low hanging fruit. Vitamin D is sometimes called the "sunshine vitamin" because our bodies can produce it when we get sunlight. This crucial nutrient is responsible for over 400 functions in the body, including strong bones and a healthy immune system and it supports the expression of over 1000 genes. It is more of a hormone than a vitamin in the way in influences bodily functions. Studies have continuously highlighted vitamin D's many benefits, showing its importance in not only maintaining good health, but also in preventing chronic diseases, and limiting the duration and severity of some infectious illnesses. By understanding the importance of vitamin D and how to get it naturally, you can better elevate and support your health.

VITAMIN D is essential for several key processes in our bodies. It is a fat soluble vitamin, which means it is is best absorbed with fat, and is stored in our fat tissue and our liver as are other fat soluble vitamins such as A, K, and E and its main job is to help regulate calcium and phosphorus levels, which are critical for bone health. Research reveals that vitamin D deficiency can lead to serious bone disorders such as Osteoporosis and Rickets. Currently, about 54 million people in the U.S. either have osteoporosis or are at high risk due to low bone density.

VITAMIN D is also pivotal for a robust immune system. It fights inflammation, and staves off chronic diseases like dementia, autoimmune diseases, obesity and type II diabetes. It does this by modulating the production of various immune cells such as T cells, B cells, and cytokines, and by influencing both our innate immune system - which is our "built-in" immune system as well as our adaptive immune system - which creates specific antibodies to the various exposures we encounter along our journey. Vitamin D also plays an important role in hormone health related to fertility as well as gut health. It helps to maintain a regular ovulation menstrual cycle in women and increases sperm motility in men. Deficiencies in vitamin D have been demonstrated in PCOS, pregnancy complications and an altered HPO axis.

VITAMIN D also plays a surprising role in mental health and cognitive health. Research indicates a connection between low vitamin D levels and higher rates of depression. One study found that individuals with insufficient vitamin D were 80% more likely to report serious depressive symptoms. Low vitamin D concentrations have also been found to be associated with an increased risk of cognitive decline, all-cause dementia, and Alzheimer's Disease. Associations have also emerged linking adequate vitamin D levels to a reduced risk of specific cancers, such as breast and colon cancer, heart disease, and metabolic disorders. A study performed in 2018 showed that women with optimized vitamin D levels of >60ng/mL had an 82% lower risk of breast cancer incidence when compared with those who had levels of <20 ng/mL. This is a remarkable finding, particularly when you realize how simple it could be to maintain optimal levels.

MAINTAINING optimal levels of vitamin D has been researched to be preventative in the development of disease, and to reduce the length and intensity of illness or infection. In fact, if you maintain optimal levels of vitamin D, your risk of getting the flu is 75% lower. To put this into perspective - your risk of getting the flu after receiving the flu vaccine is 40-60%. Even maintaining adequate plasma concentrations between 30 and 60 ng/mL have been shown to contribute to improvements in other health conditions such as hypertension, cardiovascular disease, diabetes, autoimmune disease, and cancer. Sadly, despite its wide range of influence in the body, and its proven importance, approximately 70% of the US population continue to maintain low, or suboptimal levels of vitamin D. It is important to note, that normal levels of vitamin D are different than optimized levels. These levels can actually reduce the risk for the development of chronic disease and lower the risk of acute infections, and actual prevent hospitalizations and even death related to infections such as COVID or flu.

BUT how can you know if you are deficient in vitamin D? There isn't one clear symptom, but your body will give you some indications. You may experience brain fog, or difficulty concentration. You may suffer from anxiety or depression, or frequently get sick . You may experience hair loss, a general sense of fatigue, or have symptoms of reproductive or thyroid hormone imbalances. While these symptoms are not exclusive indicators of vitamin D deficiency, optimizing its levels can help to improve some of these symptoms. Certain medications, such as blood pressure medications, proton pump inhibitors, steroids, or anticonvulsants can all deplete your body's ability to absorb vitamin D. Additionally if you have gallbladder issues, or you've had your gallbladder removed you likely have trouble absorbing vitamin D, because remember, vitamin D is a fat soluble vitamin which requires bile to emulsify it for breakdown and absorption. Taking all of these into consideration can help you determine whether or not you may be vitamin D deficient, but knowing for sure only requires a simply blood test.

THE easiest way to boost vitamin D levels is through sunlight. Your skin produces vitamin D when UVB rays hit it. But what about skin cancer? As a culture, we have been programed to apply and reapply our sunscreen every 90 minutes at the beach. Parents are seen slathering their children in the white stuff for a 15 minute playground excursion. But the science does not exactly support this notion. In fact, research shows that people who develop melanomas were found to have low vitamin D levels. Additionally, a study done in Sweden evaluated nearly 30,000 women who were found to have an increased risk of all-cause mortality when they avoided sun exposure, suggesting that strict sun avoidance may in fact be harmful to overall health. And if you take a moment and think about it - as small-band hunter gatherers -we have been adapted to spend our lives under the sun's rays. This promotes the idea that spending at least a little bit of time in the sunshine would benefit us. Experts recommend spending 15 to 30 minutes in the sun at least two to three times weekly. You want to find a place where you are regularly exposing yourself to sun, without burning or overexposing yourself. Your exact exposure may vary based on skin type, location, and season, and should be personalized with your functional medicine practitioner to meet your specific needs. To safely balance sun exposure, it's essential to protect your skin. If you are outside for extended periods or during peak sunlight hours, consider using non-toxic sunscreen after the recommended exposure to reduce skin damage while allowing initial vitamin D synthesis.

Sunshine providing natural vitamin D source

THERE are several foods can help you meet your vitamin D needs. Fatty fish such as salmon, mackerel, and sardines, are among the richest sources of vitamin D. For instance, a 3.5-ounce serving of cooked salmon provides around 570 IU of vitamin D, exceeding the daily recommended value. Cod Liver Oil is packed with vitamin D. One tablespoon of cod liver oil can provide more than 1,300 IU of vitamin D, which is over 160% of the daily requirement. Egg yolks, while not as rich in vitamin D as fish, one egg yolk contains about 37 IU. Including eggs in your meals can help increase your nutrient intake.

Salmon, a rich natural source of Vitamin D

IF obtaining sufficient vitamin D through sunlight or diet is difficult, natural supplements can be an effective alternative. Because vitamins are not medications, they have many effects on the body - a concept known as being pleomorphic, to taking a vitamin D supplement can provide your body with wide ranging health benefits. Consider a product that includes vitamin K2 to enhance bone health. Forms derived from fish liver oil or lichen are popular options. It is pretty safe to say that almost everyone in the population would benefit from supplementing with vitamin D. It is very safe to take and has almost no negative side effects. It is best to work with your functional medicine practitioner to determine what daily dose, and in what form, will help achieve your optimal vitamin D levels.

REGULAR physical activity can help enhance how effectively your body utilizes vitamin D. While exercising does not directly increase vitamin D synthesis, it improves overall health and helps balance hormones. Engaging in outdoor workouts also ensures you maximize your sunlight exposure, which contributes to natural vitamin D production. Aim for activities such as jogging, walking, or cycling in sunny weather.

VITAMIN D plays a multifaceted role in our health. From strengthening bones to supporting the immune system, preventing long term chronic disease and enhancing mental health, this nutrient is vital to our overall well-being. By proactively seeking to increase your vitamin D levels through natural sunlight, a nutrient-rich diet, and positive lifestyle choices, you can significantly impact your health. Recognizing the best sources of vitamin D and its importance can empower you to manage your health more effectively. Always consult healthcare professionals for personalized advice, especially if you are at risk of deficiency or facing specific health issues. By prioritizing these strategies, you can reap the numerous benefits of vitamin D, leading to a healthier, more vibrant life.

Natural vitamin D supplement options available

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SOME of my preferred formulations are listed below for your convenience. If you want to learn more about the importance of vitamin D, the role it plays in your health, or are interested in testing your Vitamin D levels, visit www.soulmindedhealth.com or schedule a FREE discovery call anytime.

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