We have all heard this vitamin called the “sunshine vitamin”, but do you know that as you age you cannot absorb as much of this vitamin from the sun? More about this later. Vitamin D is a steroid hormone. Its main job is to help absorb calcium and phosphorus. D comes in two forms, D2 and D3. The difference between them is in their chemical structure but both can be absorbed easily. It is a fat-soluble vitamin but according to the National Institute of Health (NIH) some D can be absorbed without fat in the stomach. Even though D cannot be absorbed as well from the sun as you age, age, does not change absorption levels from the gut. In addition, D is necessary for over 1000 processes in the body. Unfortunately, vitamin D deficiency is common all around the world and the farther north you live the worse it may be.

Why take it?

• Bone remodeling: if D is too low this process of remodeling (replacing old bone with new bone) cannot take place. Bones can become thin and fragile. If this is allowed to go on too long rickets may develop in children and Osteoporosis in adults. Low D may also cause hypocalcemia tetany (muscle contraction that is involuntary) and it may also cause bone pain and problems with teeth.
• Heart health: blood pressure (BP), D, may help regulate production of renin (an enzyme involved in the regulation of BP). It may also be involved in keeping vessel linings flexible. If there is not enough D vessels may harden (atherosclerosis).
• Muscle function: there are D receptors in muscle tissue that help to maintain skeletal muscle. There is evidence that low D levels are associated with Muscular Sclerosis.
• Brain: low D may cause a decrease in cognitive decline. Some claim that D helps to prevent and/or treat depression.
• Hormone production: vitamin D is necessary to produce Estrogen and Testosterone.
• Skin: low D may be responsible for dry skin and dandruff. It may also be responsible for brittle nails and hair breakage.
• Pregnancy: low D is common in pregnancy, it increases the risk of pre-eclampsia, gestational diabetes, preterm birth.

How do I know I need it?

The only way to really know if you are low on vitamin D is to have a blood test, 25 hydroxyvitamin D. However, if you are over 50 years old there is a good chance you are deficient. Use of sunscreen, smoking, obesity, female, non- white (darker skin has a more difficult time absorbing from the sun) and living in the north are all reasons for this problem. Studies have estimated that between 40 to 80% of the population over the age of 75 is vitamin D deficient. This is due to several factors: lack of ability to convert sunlight into D, poor diet, being institutionalized, and kidneys not able to convert to the active form of vitamin D.
Unfortunately, D is not readily available in our food sources. It is added to milk and cereal. Cheese, eggs, salmon are other products that contain D, but even with that it is estimated that 50% of children are also deficient.

How much do I need?

This is controversial. The Endocrine society recommends one amount the NIH another, and other organizations recommend different amounts. The dose depends on several factors including age, race, blood level, but 2000 IU of D3 per day is the recommendation for the general adult population. It is also recommended that vitamin K2 is taken with D3 to help take the calcium out of the blood and put it into the bones and other places it needs to be.

Are there side effects?

Yes, you can get too much vitamin D from supplementation. It may cause the buildup of calcium in the blood (hypercalcemia). This may lead to nausea, bone pain, weakness, frequent urination and kidney stones.

Where do I get it?

As always, check with your health care provider before starting any new vitamin or supplement. Vitamins and supplements are not regulated by the FDA and over the counter (OTC) products may not contain what they say they do. I recommend pharmaceutical grade products. They are certified to have in them what they say they do. They must be purchased through a health care provider. My favorite brand is Xymogen. They are made in the USA and are certified around the world. I will place a link at the bottom of the page for your convenience.

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