SHOULD YOU TAKE VITAMIN D?

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Vitamin D, aka the sunshine vitamin, is important for bone health, immune function, mood and a healthy pregnancy. It is a very common vitamin deficiency for those of us living in the northern hemispheres - one-third of Canadians were found to be deficient!

If you’re wondering if you should start supplementing or how to choose the correct dose, there are a few things to keep in mind. Below is an overview of of why testing and knowing your levels is key for proper dosing and maintenance of the important functions listed above.

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FUNCTIONS OF VITAMIN D

  • Bone Health: its best known action is the absorption of calcium from the digestive tract and the regulation of calcium and phosphorus required for healthy bones, teeth and muscles.

  • Immune function: many immune cells not only express vitamin D receptors (VDR), but can also synthesize vitamin D. Deficiency has been associated with an increased incidence of autoimmune disease and susceptibility to infections.

  • Mood and mental wellness: studies have linked depression (especially in the winter months) with vitamin D deficiency. In addition to vitamin D, there are many nutrients, hormones and neurotransmitters involved that work together to support mood.

  • PMS: those who experience PMS (depression and/or anxiety, cramping, breast tenderness) were found to have lower vitamin D levels than control groups. Vitamin D has been shown to reduce levels of inflammation that can worsen PMS symptoms.

  • Pregnancy: vitamin D is essential for the developing baby’s bone and teeth. It also supports estrogen production required for a healthy pregnancy. Low vitamin D levels have been associated with infertility, gestational diabetes and asthma in infants.

ARE YOU GETTING ENOUGH VITAMIN D?

Vitamin D is a unique vitamin that can be produced by the body when the skin is exposed to sunlight. It can also be taken orally (as a supplement or food). Your liver and kidneys are important for converting vitamin D into its final active form known as vitamin D3 or cholecalciferol.

So, the question is are you getting enough from sunlight? Here are some things that can impact the body’s ability to make it from the sun:

  • Living in the northern hemispheres

  • Darker winter months

  • How much skin is exposed to the sunlight (are you out in your bathing suit or is just your face exposed?)

  • Wearing sunscreen (still important to do!)

  • Increasing age: for example, 70-year-olds were found to make 25% of the vitamin D from sun exposure than those who were 25, on average

Other factors that are involved in whether you are making enough active vitamin D are your gastrointestinal health (are you absorbing enough?) and your liver and kidney function (is what you are taking in being converted into the active form?). These factors and understanding your levels throughout the year is best done through testing, read more below!

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TEST DON’T GUESS

It is safe to take 1000-2000 IU/day without needing to test. However, testing may be indicated depending on your case (do you have low moods, especially in the winter? are you pregnant or planning to be? are you concerned about your bone health?). As always, speak with your medical or naturopathic doctor for more guidance.

Here are guidelines and things to know about vitamin D’s safety.

A blood draw is done to show your vitamin D level, and dosing is based on this.

CANADIAN GUIDELINES

A blood draw is done to show your vitamin D level, and dosing is based on this.

A blood draw is done to show your vitamin D level, and dosing is based on this.

Currently, vitamin D testing in Canada is only indicated (and therefore covered) for those who are at high risk for vitamin D deficiency such as those with malabsorption syndromes of the gut, renal failure, unexplained bone pain, unusual fractures, or other evidence of metabolic bone disorders.

However, because so many Canadians were found to be deficient, testing vitamin D levels is beneficial to catch a deficiency before the onset of the above conditions.

HIGH DOSES CAN BE UNSAFE

Vitamin D is fat-soluble, meaning it can be stored in the body. Higher levels are associated with health risks, mostly due to its role in calcium absorption and high calcium levels can be harmful.

HOW TO TEST

A requisition can be filled out by your medical or naturopathic doctor and taken to the lab for a blood draw. Results should come back within a week and dosing is based on this level.

FOR MORE QUESTIONS ABOUT TESTING & DEFICIENCY, BOOK IN FOR A FREE 15 MIN DISCOVERY CALL - CLICK HERE


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About the author

Dr. Whitney Baxter is a licensed naturopathic physician practicing in Victoria, BC. She graduated from Boucher Institute of Naturopathic Medicine, holds a BSc in Kinesiology and is a Certified Exercise Physiologist (ACSM). She is an avid runner and loves everything to do with mountain life on Vancouver Island, BC.

REFERENCES

PMS & Vitamin D: Heidari, H., Amani, R., Feizi, A. et al. Vitamin D Supplementation for Premenstrual Syndrome-Related inflammation and antioxidant markers in students with vitamin D deficient: a randomized clinical trial. Sci Rep 9, 14939 (2019). https://doi.org/10.1038/s41598-019-51498-x

British Columbia, Canada Guidelines and Statistics: Janz, T. and Pearson, C. (2015). Vitamin D blood levels of Canadians. Statistics Canada Catalogue no. 82-624-X

Polish Review: Rusińska, A., et al. (Vitamin D Supplementation Guidelines for General Population and Groups at Risk of Vitamin D Deficiency in Poland-Recommendations of the Polish Society of Pediatric Endocrinology and Diabetes and the Expert Panel With Participation of National Specialist Consultants and Representatives of Scientific Societies-2018 Update. Frontiers in endocrinology, 9, 246. https://doi.org/10.3389/fendo.2018.00246. 2018).