"Little miss sunshine" - Vitamin D

Welcome back Nutrinutters!!

Vitamin D, also known as the sunshine vitamin, is one of the most studied vitamins at the moment, but with so many trends going around, how do we even know what is real and what is not? Like the previous vitamins we've covered, I hope to clarify some questions you might have had on the topic.

Starting with why it is called the sunshine vitamin. This nutrient is unique in the sense that although you can find it in foods, the main “source” to obtain vitamin D is through the sun. When UVB rays reach your skin, your body converts it with the help of the liver and kidneys into active vitamin D for your body to use.

Vitamin D benefits?

Some of the amazing benefits that are linked to having adequate amount of vitamin D in the body range from regulating calcium absorption, to protecting against autoimmune diseases, heart disease and cancer. The sunshine vitamin regulates calcium in the blood in 2 different ways. First by increasing the calcium absorption from foods and second, reducing the amount of calcium that the body eliminates through urine.

This vitamin’s benefits go beyond bone support, including helping increase muscle strength and promoting heart health by playing a role in controlling blood pressure and preventing artery damage. Also, it has a real neat role in regulating the immune system and having a vitamin D deficiency possibly contributes to the development of multiple sclerosis and type 1 diabetes.

Sources of “little miss sunshine”

Being the sunshine vitamin, the best “source” is the sun, therefore, factors such as clothing, latitude, altitude and sunblock interfere with UVB rays, and consequently, vitamin D absorption.

Other factors that affect vitamin D status include skin color (the darker the skin, the more melanin present interfering with vitamin D conversion) and age (the enzymes responsible for converting and activating vitamin D decrease in the body with age).

Although the best way to obtain vitamin D is through the sun, there are some foods that contain vitamin D such as salmon, sardines, eggs and some foods that are fortified such as milk and cereals.

How much should I have?

The public health recommendation for adult females and males is 600 IU. Since this vitamin is fat soluble, the tolerable upper intake level for vitamin D was set to 4000 IU and like previous vitamins, reaching these levels through foods is unlikely. For someone considering taking supplements, this is something to be in the lookout for, however. 

The amount of vitamin D supplement that one should have depends on where their starting point is by checking vitamin D blood levels. If you are deficient/insufficient and decide to supplement, it is very important to make sure you follow up with your practitioner and monitor blood levels of vitamin D.

Hope everyone is having a great day!!

Until next time ;)

-The Nutrinut-