Vitamin D

For several years the media has been informing us about how important vitamin D is for immune support and bone health. You're probably very aware of these associations and may be taking the vitamin daily for these very reasons. So rather than repeat what you have already read elsewhere, I thought it would be good to share some other interesting things about vitamin D that often make my patients exclaim "I never knew that!”.

Some signs you may be low in vitamin D:

- achey / sore muscles or joints, which are worse in winter

- sweaty head

- flare-up of your autoimmune condition

- frequent colds or flus


- poor blood sugar regulation, including insulin resistance and Type-2 Diabetes.

- low mood in the winter; also known as Seasonal Affective Disorder (SAD)

Factors that can increase your need for Vitamin D:

- skin colour: genetically speaking, if you are dark skinned and living in a northern climate you likely have fewer receptors for this vitamin

- increasing age: as we age our skin produces vitamin D less efficiently, as do our kidneys

- gall bladder has been removed: this organ is important for storing and concentrating bile, a digestive substance that helps you absorb fat and fat-soluble nutrients such as vitamins D, A, E, K and essential fatty acids.

- gut problems like Crohn's, Celiac, non-celiac gluten sensitivity, and IBS can also impact your body's ability to absorb fats

- kidney or liver disease: only the first step in D production occurs in your skin... it then has to be converted to its more active form in these organs.

- really low cholesterol: vitamin D is actually a hormone, and like many other hormones it is built upon a cholesterol molecule.

- covering your skin in SPF lotions: these can block the vitamin D stimulating rays from reaching your skin

Since vitamin D is a fat-soluble nutrient, it will be most efficiently absorbed when taken along with other fats, such as a meal that contains fats like avocado, oils, fish, meats or eggs.

How much is enough? There is no single answer for this. The only way to know is by having your blood tested. I have seen a hobby gardener covered with a broad hat and long sleeves have adequate vitamin D... and I have also seen a woman who spends her summers on the deck of her boat bronzing her skin who has less than 1/4 of what she should have. To truly know if you are taking enough you need to have your blood tested. Ask your ND or MD to order the test - the investment is ~$55. I recommend testing at 2 times in the year; in August, to see how efficiently your body is producing D from sunshine exposure, and in February to see if you are supplementing enough to carry you through our winter months.

Are you making / taking enough?!