Vitamin D

Many of my patients come to me already taking Vitamin D or have at least heard about its mood boosting benefits. During the pandemic, Vitamin D has been uplifted in media, highlighting studies correlating positive covid outcomes with optimal Vitamin D levels (one reason being that we often see ACE 2 deficiency in long and acute covid and Vitamin D specifically increases our ability to generate this important enzyme). Vitamin D is safe, convenient and cost effective but often patients don’t know how much to take, when to take it or why it’s important. Vitamin D is an essential nutrient because the body cannot make it on its own. Lab tests for Vitamin D are usually not routine and when patients do get tested, the lab ranges are aimed at avoiding life threatening disease vs. optimizing physical and mental health and preventing common health issues. For example, a “normal” lab range is 20-75 ug / L but ideally we would to be at 40 or above for optimal health.

Many people think that if they get outside in the fall and winter, they will get Vitamin D. Unfortunately, if you live in the northern hemisphere, fewer UBV rays reach us during this time. Although its still important to get fresh air and sunlight in the winter for other reasons, the body can only synthesize adequate amounts of Vitamin D from the sun during late spring and summer. Other factors play a role in vitamin D synthesis as well such as; skin tone, pollution, age, altitude, sunscreen usage, amount of time outside and the health of the liver and kidneys. Let’s take a look at the role Vitamin D plays in our bodies and ways we can boost our levels.

Vitamin D Supports

Immune function
Healthy Inflammatory response
Mood & Cognition
Healthy teeth and bones
Hormonal health & thyroid support
Energy levels
Cardiovascular Health
Synthesis of serotonin
Skin Health
Our ability to generate angiotensin converting enzyme 2 (ACE 2)

Sources

Eggs with dark yolks
Fatty Fish
Fortified cereals and milks
Beef Liver
Sunlight (seasonal depending on location)
Quality Supplementation

Low levels of Vitamin D may contribute to

Osteoporosis
Fatigue
Frequent colds
Depression
Immune deficiency
Hyperparathyroidism
Fractures
Muscle cramps & weakness

Supplementation

For many patients, I recommend taking between 2,000-5,000 IU daily of vitamin D September-April. Vitamin D is a fat soluble vitamin so it is best to take with a meal that has fats for adequate absorption. Thorne offers a high quality, 3rd party tested Vitamin D3 supplement at an affordable rate. Anyone who uses my dispensary receives 10% off.