How your Vitamin D Level Impacts your Health and our Top 3 Tips to Improve Yours

What’s the deal with Vitamin D? It has garnered a lot of attention and gained traction especially in the past few years. 

The data is pretty clear that an optimal level of Vitamin D has a powerfully positive impact on your immune system. But what else does it impact? 

• Widespread genetic expression - influences which genes get activated 
• Helps with calcium absorption from food - that’s why we connect it with bone health
• Prevents leaky gut by keeping the cells of that ever important intestinal lining nice and tight. This enables the lining to keep its paramount status as gatekeeper and primary defender from foreign invaders

Research shows that not having enough Vitamin D puts you at greater risk for:

• Colon cancer
• Depression and psychosis
• Cardiac and metabolic disorders such as heart disease and type 2 diabetes
• Migraines and allergies
• Autoimmune illnesses such as lupus, Hashimoto’s thyroiditis and scleroderma

This is all a very big deal when it comes to health and wellness.    

So, we know we need it, but what does that entail exactly? As with most health and wellness information, some clarification is needed so you can make informed decisions that are best for you and your family.

First things first - Vitamin D isn't really a vitamin. A vitamin is an essential nutrient that our body must get from food. We derive only about 10% of our Vitamin D from foods. It’s more of a multifunctional hormone because it has a direct effect on other hormones and can influence certain disease states, especially inflammatory ones.

How do we get Vitamin D?

The bulk of your Vitamin D comes from good ‘ole sunshine or supplementation. 

Not just any ole sunshine - it’s when the sun’s intensity is sufficient. When it comes to sun exposure, people in the southern half of the US could accomplish this year long or near year long. But for those of us in the northern half, not so much. For us folks living in the northern half of the US, May - September is our summertime or ideal sun exposure but even this may not bolster your production enough. 

There are many factors that affect this, including:

• Genetic variants - even in the ideal geographical location, some people can struggle with their levels despite optimal intelligent sun exposure
• Age - ability to synthesize Vitamin D from the sun decreases with age
• Skin tone–darker skin tones need more exposure to the sun to increase Vitamin D levels
• Disease states - if you are struggling with a chronic metabolic or an acute or chronic inflammatory health condition including autoimmune illnesses, your body is going to appropriately use its Vitamin D stores to help quell these processes  
• Geographic location/inconsistent sun exposure - you need sun exposure to most of your skin, except for areas covered by a bathing suit, for approximately 20-30 min/day to maintain adequate levels. This is a pretty tall order for most.

Now that you know how Vitamin D impacts your health, here are our top 3 tips to optimize your level:

1. Allow for intelligent sun exposure when possible. This means exposing your skin to the sun’s rays for 20-30 min without sunscreen. Somehow, in the last several years, any and all sun exposure has gotten a bad rap. Apply a non-toxic mineral based or barrier type sunscreen to avoid burning after that to continue the fun in the sun.
2. Eat foods high in Vitamin D such as cod liver oil, fatty fish, egg yolks, mushrooms, organ meats (they are magical when it comes to healing - I swear). 
3. Supplement with Vitamin D3. It’s always best to check in with your health care provider regarding what is best for your unique self as well as determining your Vitamin D level at a particular time. Supplementation is usually recommended between October through April if living in an area that is sun challenged or radiant exposure is not optimal. It may be recommended throughout the year depending on your unique needs. Discuss re-checking levels 2-3 months after supplementation if your level was low. Of note, VItamin D fortified foods are generally fortified with a less than preferred form and can actually inhibit you from optimizing your Vitamin D level. Keep this in mind if supplementing and eating these foods and your levels are not increasing.

There are some special considerations when optimizing your Vitamin D level. 

Our nutrients and hormones act synergistically. It’s important to ensure that you have optimal levels of Magnesium BEFORE supplementing with Vitamin D as magnesium is needed to safely support a Vitamin D increase. This is particularly important because Magnesium deficiency is common.

Increasing Vitamin D levels increases the body’s need for calcium, Vitamin K and Vitamin A. It’s important to keep this in mind when considering supplementation needs. There are many blends of supplements to meet these particular needs.

Most people are likely Vitamin D deficient or insufficient so concerns of toxicity are pretty rare. But, nevertheless, it’s important to monitor your levels with your healthcare provider if you are supplementing as an elevated level of Vitamin D can have health consequences as well. More is not always better.

If the interactions seem boundless, that’s because they are! Vitamin D has many biological effects. Our magnificent bodies are designed to come into balance if we give them what they need.