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The importance of vitamin D

What is vitamin D? Vitamin D is a fat-soluble vitamin essential for maintaining the health of bone and teeth, supporting the immune system, brain function, heart health, digestive health, reduces inflammation, regulates blood sugar, prevents muscle weakness and spasms. Vitamin D is unique because unlike most vitamins, our body can produce it when the skin is exposed to sunlight. It exists in two primary forms vitamin D2 (Ergocalciferol) found in plant-based foods and vitamin D3 (Cholecalciferol) produced in the skin when exposed to sunlight and found in animal-based foods.

How does the body work with vitamin D?

When the skin is exposed to the ultraviolet B (UVB) sunlight, a cholesterol derivative (7-dehydrocholesterol) found in the skin absorbs the light and undergoes a chemical transformation into previtamin D3, this previtamin D3 is converted into vitamin D3 through a heat dependent process. Vitamin D3 is then transported to the liver, where it is converted into calcidiol (25-hydroxyvitamin D), the storage form measured in blood tests. Calcidiol is then sent to the kidneys, where it is converted into its active form calcitriol (1.25-dihydroxyvitamin D) which the body can use for its diOerent functions.

Vitamin D helps the intestine to absorb calcium and phosphorus, which are essential for

strong bones and teeth. Vitamin D enhances the pathogen-fighting eOects of the body white blood cells that are important for immune defense and decreases inflammation. Vitamin D receptors are found in nearly every cell in the body and play a role in regulating hundreds of genes. Adequate vitamin D levels are important for muscle strength and function. Vitamin D plays a role in cardiovascular health by supporting normal blood pressure and heart functions. Vitamin D may play another role in brain health suggesting a link between vitamin D deficiency and mood disorders like depression.

What is the optimal vitamin D blood levels?

Optimal levels are in the range of 30 to 50ng/ml for general health. For prevention of chronic disease, such as heart disease, cancer, diabetes, autoimmune conditions, maintaining blood levels of 40 to 60ng/ml is often recommended. Vitamin D deficiency are blood levels below 20ng/ml and can lead to bone disorders. Vitamin D deficient are blood levels between 20 to 30 ng/ml. Vitamin D toxicity are blood levels above 100ng/ml which can lead to excess calcium in the blood.

How to optimize vitamin D levels? The most natural way to get vitamin D is sunlight exposure about 10 to 30 minutes around midday several days a week is generally enough for most people depending on skin type, location and season. Vitamin D rich foods include fatty fish like salmon, mackerel, sardines and egg yolks or may use it in a supplement form.