Vitamin D is often referred to as the ‘sunshine vitamin’. It is one of the few micronutrients we are able to produce. Vitamin D is created as a result of our skin being exposed to ultraviolet rays (UVB) from the sun. However, even though we average 300 days of sunshine a year in Colorado, it is not uncommon to have a suboptimal level. Higher latitude levels have less UVB exposure, where as closer to the equator have more exposure, impacting the potential for vitamin D synthesis.
Vitamin D Benefits
- Supports immune function – suboptimal levels of D increase the risk of cold, flu and upper respiratory infections. Research has also shown vitamin D supplementation can reduce autoimmune occurrence over a five year period.
- Increases mineral absorption – (e.g., calcium, magnesium, phosphorus) which supports bone health. Vitamins D, K2 and calcium work together synergistically to support calcium absorption into our bones.
- Supports muscle health – low levels of D can increase susceptibility to muscle injury and inflammation. Studies have also shown that optimal levels are not only helpful for injury prevention but also aid athletes in quicker recovery from injury.
- Mental and Cognitive Health – vitamin D can increase the production of neurotransmitters which support both mood and cognitive function.
How do we get vitamin D?
- Sun exposure – in Colorado (or places with similar latitude) the extended hours of daylight during the warmer months, provide more opportunity for D production. Depending upon skin tone, 10-30 minutes in the sun (between 10 am-3 pm) can increase vitamin D levels. Those with darker skin, due to higher levels of melanin, require more time in the sun for vitamin D synthesis. As we age our skin becomes less efficient at producing D. If your shadow is larger than your body, you are likely not absorbing D. Sun exposure and amount of exposure is a personal decision. If you are looking for a less toxic sunscreen, the EWG’s Skin Deep is a great resource.
- Diet – foods naturally high in vitamin D include: egg yolks, beef liver and fatty fish (e.g., salmon, mackerel, tuna, herring and sardines).
- Supplementation -If opting to supplement with vitamin D, look for a D3 (cholecalciferol) which is better absorbed than D2. Most D3s are animal based, however a couple companies do have plant based options made from lichen.
If supplementing, D is fat soluble vitamin and will better absorbed when taken with food. Doses range from 1,000 -10,000. Depending upon your current level, most will find 2000 or 5000 IU an appropriate dose. Ideally you should have your level checked annually (optimal level is 60-90). If supplementing with 5000, I recommend taking a D3/K2 combo. As mentioned previously, K2 is also a key variable for bone and cardiovascular health.