Supplement Sunday - Vitamin D

Vitamin D is a fat-soluble vitamin that works with numerous vitamins, minerals, and hormones to promote the health of bones as well as the immune, cardiovascular, and neurological systems. Humans historically obtained their vitamin D through sun exposure, but many of us don't get enough sun to make adequate levels. We just aren't out in the sun as much as people in the past (all those desk jobs).

People at higher risk for inadequate vitamin D levels may live in a climate with limited sunlight, have darker skin pigmentation, or have a disease that impairs fat absorption (e.g., Crohn's, Celiac disease, chronic pancreatitis). The importance of being diligent with sunscreen can't be overstated due to the high risk of skin cancer in our country, but it can make you at risk for inadequate Vitamin D levels as well. Others at risk are people over the age of 65, pregnant, or breastfeeding.

Your health care provider may test your blood level of vitamin D in order to determine if you would benefit from supplementation and to guide you to the most effective dose. Make sure to ask them exactly how and when you should take this product. They might recommend taking it if you are at high risk or have any of the following: bone weakness (such as osteoporosis or osteomalacia), cancer, autoimmune conditions, other chronic medical illness, or have a low level of vitamin D on a blood test.

Vitamin D is measured in your body with the 25-hydroxy vitamin D blood test. The normal range of vitamin D for healthy adults is 30 to 74 ng/ml (nanograms per milliliter). The value may vary slightly from laboratory to laboratory and also from country to country. A level lower than 30 ng/ml indicates deficiency of the vitamin, whereas a level above 74 ng/ml suggests elevated levels. This is one test that most PCPs (primary care physicians) order during your yearly physical, but check to make sure when you go in for your next exam.

Two-forms of vitamin D exist. Vitamin D3 is generally felt to be superior to vitamin D2. Vitamin D2 is made from yeast and is vegan. Vitamin D3 is made from lanolin of sheep's wool or fish oil. There are few foods that are naturally rich in vitamin D, though many foods in the US and Europe, including milk and cereal, are fortified.

This is one supplement where I am not going to suggest brands, because it is so important to be dose-guided by the provider who is monitoring your levels.

All material gathered and researched through my amazing fellowship program, The Arizona Center for Integrative Medicine.

https://integrativemedicine.arizona.edu/