Vitamin D -The Sunshine Vitamin
Vitamin D, often referred to as the "sunshine vitamin," plays a crucial role in maintaining overall health. Despite its importance, many people remain unaware of many facts about Vitamin D. The aim of this blog is to educate you so that by the time you are finished reading you know a few more facts about Vitamin D!
*This is just information. Always check with your doctor or naturopath before implementing a new regime into your lifestyle.
Why You Need Vitamin D
Bone Health & Deficiency Symptoms
Vitamin D is best known for its role in bone health. It aids in the absorption of calcium and phosphorus from the gut, which are essential minerals for the formation and maintenance of strong bones.
A deficiency in Vitamin D can cause bone pain and muscle weakness. Without sufficient Vitamin D, bones can become thin, brittle, or misshapen. In children, severe deficiency can lead to rickets, a condition characterized by soft and weak bones. In adults, it can result in osteomalacia or osteoporosis, conditions that increase the risk of bone fractures.
Immune System Support & Deficiency Symptoms
Vitamin D is also critical for a well-functioning immune system. It enhances the pathogen-fighting effects of white blood cells that are important parts of your immune defense — and decreases inflammation.
Low levels of Vitamin D can make individuals more susceptible to infections and illnesses. It also plays a role in reducing the risk of chronic illnesses such as heart disease and autoimmune diseases like multiple sclerosis.
Low levels of Vitamin D can also cause slow healing of wounds after surgery or injury.
Energy Level & Deficiency Symptoms
Vitamin D is involved in the production of ATP (adenosine triphosphate), the primary energy carrier in cells. It helps optimize mitochondrial function, which is essential for energy production.
Even with sufficient rest, individuals with a Vitamin D deficiency may experience ongoing tiredness. A general sense of sluggishness or lack of motivation is common. Due to lower energy levels, physical activity and exercise can be more challenging.
Mental Health & Deficiency Symptoms
Emerging research suggests that Vitamin D might also have a role in mood regulation and warding off depression. The brain has receptors for Vitamin D, and it's believed that adequate levels can contribute to mental well-being.
Some studies have found a link between low levels of Vitamin D and an increased risk of depression and other mood disorders. Low levels of Vitamin D might also contribute to higher levels of anxiety.
Vitamin D & Hair Health
Vitamin D plays a significant role in overall health, including hair health. Here are some key points about how vitamin D affects hair health:
1. Hair Growth Cycle
Vitamin D is essential for the proper functioning of the hair growth cycle. It helps in the creation of new hair follicles, which can lead to increased hair growth and a reduction in hair thinning.
2.. Hair Follicle Health
Hair follicles are tiny pores from which hairs grow. Vitamin D receptors are present in hair follicles, and adequate levels of vitamin D can help maintain the health and functionality of these follicles. This can contribute to the strength and density of hair.
3. Prevention of Hair Loss
Low levels of vitamin D have been linked to several types of hair loss, including alopecia areata, an autoimmune condition that causes patchy hair loss. Ensuring sufficient vitamin D levels may help in preventing and managing this condition.
4. Reducing Hair Shedding
Vitamin D helps regulate the hair growth cycle, which includes phases of growth (anagen), rest (telogen), and shedding (catagen). Proper vitamin D levels can help keep the cycle balanced, potentially reducing excessive shedding.
5. Anti-Inflammatory Properties
Vitamin D has anti-inflammatory properties that can help soothe scalp conditions that might contribute to hair loss or poor hair health, such as dandruff and scalp psoriasis.
Evidence Linking Vitamin D and Alopecia
1. Alopecia Areta
Several studies have found a correlation between low levels of vitamin D and the prevalence and severity of alopecia areata. For instance, research published in the "Journal of Investigative Dermatology" found that patients with alopecia areata had significantly lower levels of vitamin D compared to healthy controls.
2. Female Pattern Hair Loss
Another study in the "International Journal of Dermatology" suggested that women with female pattern hair loss also tend to have lower serum vitamin D levels.
Vitamin D for People in Colder Climates
Challenges in Colder Climates
Living in colder climates can pose challenges for maintaining adequate vitamin D levels, primarily due to reduced sunlight exposure.
Reduced Sunlight Exposure
Shorter days and less intense sunlight during winter months mean that people living in colder climates have fewer opportunities to produce vitamin D naturally through their skin.
The angle of the sun in higher latitudes during winter months is such that UVB rays, which are necessary for vitamin D production, are not as effective.
Clothing and Indoor Activities
People tend to wear more clothing in colder climates, covering much of their skin and thereby reducing the skin’s ability to produce vitamin D from the sunlight.
Colder weather often leads to more time spent indoors, further limiting sunlight exposure.
Synergy between Vitamin D & Magnesium
Magnesium is a critical mineral involved in over 300 enzymatic reactions in the body, including those necessary for the activation of Vitamin D. In turn, once activated, Vitamin D then absorbs calcium from the gut and goes about doing what it does best. Without sufficient magnesium, Vitamin D cannot be metabolized effectively, rendering it less useful for the body's needs.
*This is just information. Always check with your doctor or naturopath before implementing a new regime into your lifestyle.
A Crucial Combination - Vitamin D & Vitamin K2
Vitamin K2 is essential for directing calcium to the right places in the body, such as the bones and teeth, and preventing its deposition in the arteries and soft tissues.
Vitamin D promotes calcium absorption, but Vitamin K2 ensures that the absorbed calcium is effectively utilized in the bones and teeth. Vitamin K2 helps prevent the calcification of arteries, a potential side effect of high Vitamin D levels without adequate K2.
*This is just information. Always check with your doctor or naturopath before implementing a new regime into your lifestyle.
Benefits of Vitamin D Liquid Drops
Vitamin D liquid drops offer a convenient and effective way to ensure adequate intake. When we take Vitamin D it is generally Vitamin D3. Vitamin D3 is considered more effective at raising and maintaining overall Vitamin D levels in the body compared to Vitamin D2. It is the preferred form for supplementation due to its higher potency and longer duration of action.
Easy Absorption: Liquid forms of Vitamin D are often more easily absorbed by the body compared to tablets or capsules.
Convenience: Liquid drops can be easily added to food or drinks, making them suitable for children and adults who have difficulty swallowing pills.
Dosage Flexibility: Drops allow for precise dosage adjustments, catering to individual needs.
*This is just information. Always check with your doctor or naturopath before implementing a new regime into your lifestyle.
Dosage of Vitamin D
The appropriate dosage of Vitamin D can vary based on individual needs, age, health status, and existing Vitamin D levels.
General recommendation of Vitamin D intake is 600-8000IU per day. However, other research suggests a minimum of 2500- 10 000IU a day which is a good argument as to why so many people who live in cold climates are deficient! Even more research suggests 4000 IU a day and up to 10,000 IU during the winter months, especially if you live in climates (like Canada) that are colder, with less sunshine, during the winter.
Another consideration is skin tone, darker skinned individuals tend to require more UVB exposure than light-skinned people to generate the same amount of Vitamin D.
Asking your doctor or naturopath to do a blood test to check your level of Vitamin D is the best way to determine if you are deficient.
And of course, you can't beat good old sunshine! It is recommended and beneficial to spend 15 – 30 minutes in the midday sun several times a week, preferably daily.
*This is just information. Always check with your doctor or naturopath before implementing a new regime into your lifestyle.
Let's Wrap It Up
Phew! That was quite a read! Hopefully you have learned something you didn't know before. Vitamin D plays a vital role in our health, it touches almost every part of our well-being. However, Vitamin D can't do the job it is designed to do if we don't provide it with the support it needs, namely magnesium and Vitamin K2.
Summer is here, go for it! Get outside and soak up some rays!!
If you’d like to check out my favorite vitamin D3 + K2 supplement on amazon hit the link below, I also included my favorite high dose vitamin D!
Vitamin D3+ K2 on Amazon
High dose 2500IU Vitamin D
*This blog is intended for information purposes only. Always check with your doctor or naturopath before implementing a new regime into your lifestyle.
*Flawless Length is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to www.amazon.ca
