Shedding light on the importance of Vitamin D

Over the last few years you may have heard some buzz about Vitamin D.  Although you may have heard bits and pieces, and you obviously know there is such a thing as Vitamin D, do you know its benefits? How much you should have on a daily basis? Read on to find out why Vitamin D is such a hot topic.

Vitamin D is needed in your body for the regulation of the minerals calcium and phosphorus.  Having the proper amounts of Vitamin D in your system is important because it has proven to aid in preventing the weakening of bones, bone loss and low calcium.

It can also be used to help conditions such as high blood pressure, high cholesterol, diabetes, obesity, weak muscles, multiple sclerosis, rheumatoid arthritis, asthma, and even tooth and gum disease. 

So how much Vitamin D is enough? And where does it come from? The recommended dietary allowance for vitamin D is 600 IU (international units) per day for adults up to age 70. Adults above the age of 70 should aim for 800 IU daily.  Amounts for children and newborns vary and can be viewed here.  Those of us in Indiana during the winter may be a bit lacking as far as receiving natural Vitamin D lately, because the sun hasn’t been shining very much!   Experts for vitamin D is 600 IU suggest that if you can tolerate two 15 minute sessions of sunlight each week, it will be enough natural Vitamin D from sunlight.

There are also several foods which include Vitamin D.  These include: some fish, fish liver oils, egg yolks, and fortified diary and grain products. 

So if you are one of those people who isn’t in the sun very much, suffer from milk allergies and are on a strict vegetarian diet, you might be Vitamin D deficient. But how can you be sure?

Although there are some warning signs for people who are lacking in Vitamin D, such as bone pain or muscle weakness, blood tests can tell you for sure if you are deficient.

The Medical Foundation offers the two most common types of Vitamin D testing: Vitamin D, 1,25-Dihydroxy and Vitamin D, 25-hydroxy, total.  Vitamin D undergoes two hydroxylations in your body for activation.  The first is in the liver where it is converted to Vitamin D 25-hydroxy.  The second occurs in the kidney and creates Vitamin D, 1, 25-hydroxy.  The concentration of Vitamin D 25-hydroxy is the best indicator of your Vitamin D status.  It reflects the amount of Vitamin D produced and obtained by your body.  However, this test does not indicate the amount of Vitamin D stored in your body’s tissue.  To see how much is stored in your tissue, opt for the Vitamin D, 1, 25-hydroxy, which is a better indicator.

Although it is still a little too soon to tell and further studies are being conducted, it is thought that maintaining adequate Vitamin D levels will reduce the likelihood of colon cancer and may help to prevent both breast and prostate cancer. It has also been associated with boosting the immune system and preventing autoimmune disease.

While it may seem as though the benefits far outweigh the negatives associated with Vitamin D, more isn’t necessarily the best option.  Rather, too much Vitamin D can damage blood vessels, causing damage to the heart and kidneys.

So as the snow flies throughout the Midwest and Vitamin D from the sunshine is a little less than preferred, let your ears perk up next time you hear some buzz about Vitamin D.  And if you want to be sure you are getting all the benefits from this wonderful mineral regulator, consult your physician about ordering labs to keep tabs on your Vitamin D.