Vitamins and Supplements: Vitamin D

Reviewed by: Dr. Steven Knauf, D.C.

By: Donna Stark

Ever wondered why your mom or grandma insisted on kicking you out into the sun with a glass of milk in hand? Turns out, it wasn't just to catch a break from your childhood antics—it was all about that crucial Vitamin D boost. Even if your bones seem sturdy and your smile bright, there's more to this sunshine vitamin than meets the eye. Let's uncover why Vitamin D isn't just a sunny sidekick but a serious player in your overall health and wellness game.

What is Vitamin D?

Though it’s identified as a fat-soluble vitamin, Vitamin D is actually a hormone that performs multiple functions in the body. What makes this important nutrient particularly unique is that it is produced when the body is exposed to sunlight. We should have been thanking our moms and grandmothers back then because they were definitely on the right track.

Gone are the days of being shooed outdoors. Now, many of us find ourselves indoors, glued to screens from morning till night. It's no wonder that Vitamin D deficiency has become increasingly common. The National Institutes of Health (NIH) estimates that in the United States nearly one in four adults have inadequate vitamin D levels for bone and overall health. While we're not dodging sunbeams under grandma's watchful eye, our bodies might be missing out on the natural Vitamin D production they need.

Why is Vitamin D so important?

Vitamin D isn't just about keeping your bones and teeth in top form—it's a multitasking superhero for your body. From keeping your nerves firing smoothly to supporting your muscles, hormones, and even your immune system, this vitamin does it all. Here's a quick peek into its powerhouse roles:

• Nervous System - Vitamin D promotes nerve health, enhances nerve communication, and protects against nerve damage. Adequate intake also reduces the risk of diseases that affect the body’s nervous system, such as multiple sclerosis.
• Musculoskeletal System - Vitamin D is an important nutrient for strong bones and muscles. Without it, the body can’t effectively absorb calcium, which is essential for optimal bone health.
• Endocrine System - Vitamin D helps maintain proper levels of calcium and other substances in the blood. It also helps with how your body uses insulin and regulates hormones.
• Immune System - Vitamin D helps support immunity by producing proteins that kill bacteria and viruses and ensuring the immune system is balanced and strong enough to fight infections effectively.

Just as our body's major systems rely on Vitamin D to function, this essential vitamin also relies on a squad of helpers to get the job done right. Think of calcium, phosphorus, and magnesium as its trusty sidekicks—without them, Vitamin D can't flex its full potential.

How much Vitamin D do you need?

Although it’s easy to see why it is so essential to your overall health and wellness, determining the proper amount of Vitamin D may be more difficult. Fortunately, the experts have it all figured out for us. Here are the recommended daily intakes of Vitamin D for each age group.

• Birth to 12 months - 400 international units (IU)
• 1 to 70 years old - 600 IU
• Over 70 years old - 800 IU

As with most things regarding our collective health and well-being, there is some debate over the recommended IU of Vitamin D. Many experts believe the standard recommendations are far too low and suggest taking 1000 to 2000 IU per day to really get all the benefits. However, you need to be careful because too much isn’t good for you. If you or any of your loved ones are at all confused about what your Vitamin D levels should be, reach out to a healthcare professional for guidance. There are quick and easy tests you can take to get an accurate answer.

How to get Vitamin D in your system

Now that you know how essential Vitamin D is, let's explore how you can ensure you're getting enough of it into your system.

• Sun Exposure - Exposure to sunlight is the most natural way to get your Vitamin D. Shoot for at least 10 to 30 minutes of sunshine several times per week (afternoon sun is the best).
• Food - You can also get your Vitamin D from food. Load your cart with fatty fish, egg yolks, and mushrooms, along with food that is fortified with Vitamin D, such as milk, orange juice, and cereal.
• Supplements - If you aren’t getting enough Vitamin D from the sun or food you eat, you may need to supplement. Two forms of Vitamin D are available in supplements: Vitamin D3 and Vitamin D2. You can also take a multivitamin that contains Vitamin D.

While it's difficult to overdose on Vitamin D from sunlight or food, it is possible to consume too much with supplements. That's why it's so important to check with your doctor before incorporating them into your daily routine.

Symptoms of Vitamin D deficiency and toxicity

Anyone can have a Vitamin D deficiency and individuals can become deficient in Vitamin D for several reasons. Here are just a few of the most typical.

• Not enough Vitamin D from food
• Too little sunlight exposure (staying indoors, living in certain parts of the world)
• Medicines that interfere with your body's ability to convert or absorb Vitamin D
• Medical conditions that prevent the body from absorbing or converting Vitamin D (weight-loss surgeries or kidney and liver issues)
• Family history of deficiency or rickets (a disease that causes children's bones to become soft and weak)

Vitamin D deficiency can happen to anyone, but certain groups of individuals are more at risk. These include infants and older adults (65 years and above), people with darker skin, and those who rarely go outside, live in higher latitudes, or are homebound. If you or a loved one falls into one of these categories, it’s good to know the following symptoms of a Vitamin D deficiency.

• Sore and painful muscles
• Muscle weakness
• Bone and joint pain
• Joint deformities
• Bone loss
• Fatigue
• Mood changes

Remember, too much of a good thing can be bad as well, and Vitamin D is no exception. As always, talk to your doctor before taking a Vitamin D supplement and only take high doses while under their care. Most doctors will only prescribe high dosages for a specified period of time and will most likely monitor its levels through blood tests.

If you are taking Vitamin D supplements, keep the following symptoms of toxicity in mind.

• Decrease in appetite
• Nausea, vomiting, constipation
• Dehydration
• Increased thirst
• Frequent urination
• Confusion
• FatigueMuscle weakness
• Difficulty walking
• Bone pain
• Kidney stones

Reducing the risk of Vitamin D deficiency and toxicity is a fine line to walk on but you can take the guesswork out of your Vitamin D intake by speaking to your doctor and getting your Vitamin D levels tested regularly through blood tests.

The significance of Vitamin D for overall health is undeniable. Beyond its role in maintaining strong bones and teeth, this vitamin plays a vital part in numerous bodily functions. So, while you may not need to toast your mom or grandma with a glass of milk under the sun, taking time to enjoy the outdoors can certainly boost your Vitamin D levels—and your overall well-being.

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