Vitamin D: What's all the hype?

by Theolinda Barry, ND, MA
Doctor of Naturopathic Medicine

It’s in all the newspapers lately, it’s making the talk show circuit, it’s the subject of numerous research studies - no, it’s not Lady Gaga’s fashion phenom. It’s vitamin D!

So, what is all the hype lately? It’s just another vitamin in a long list of the alphabet soup of nutrients the body needs to sustain itself, right? Well, actually, vitamin D has been found to be much more important than once thought. The “sunshine vitamin”, as it is lovingly called due to the body’s ability to make it from sunlight, is needed for so much more than just keeping our bones healthy. But despite being the “sunshine vitamin”, we here in the great northeast don’t often get enough vitamin D because we don’t get enough sunshine! The NIH (National Institute of Health) states that from Boston, north, the sun is simply not strong enough from November to March, to produce vitamin D.

It’s no surprise then, that vitamin D deficiency is quite prevalent in this part of the country. And if you’re not one to venture out into the sunlight anyway, then it is worthwhile to ask your doctor to do a simple blood test to check your vitamin D level, especially if you have a history of Osteoporosis (literally “porous bones”) or Osteopenia (a thinning of the bones).

D - What is it good for? Absolutely Everything!

Well, maybe not “everything”. But pretty darn close! Let’s start with what we know - the skeletal system, or bones. We’ve all been told “drink your milk, it’ll build strong bones.” And that is true, to some extent (we’ll get into my thoughts on milk consumption in another article perhaps, but for now let’s focus on the basic premise that “milk is good for your bones”). Milk can help with bone building but not simply because of the vitamin D content. In fact, there really isn’t much vitamin D in cow’s milk unless it has been fortified. There are, however, many other nutrients in milk which work in synergy to provide bone support and they include calcium, magnesium, and phosphorous. Vitamin D is important in helping with the absorption of calcium, so it is important to have a well-rounded diet in order to get all the nutrients needed for bone health.

Continuing on with the skeletal system, and moreso the musculoskeletal system (includes the muscles as well as bones), it has been found that vitamin D may help prevent falls in the elderly. Furthermore, deficiency has been linked to muscle weakness, and has even been implicated as a possible factor in those with what appears to be “statin-induced” muscle pain. That is, in one study, people who were taking cholesterol-lowering statin medications (such as Lovastatin, Lipitor, Crestor and the like) who experienced subjective muscle pain were found to show improvement once their vitamin D levels increased. Again, perhaps another good reason to get your blood levels checked if you suspect a problem.

When thinking of the cardiovascular system, remember that the heart is a muscle and, therefore, can also be affected by anything that affects the muscular system. A deficiency in vitamin D has been linked to Sudden Cardiac Death and Congestive Heart Failure, plus, it has been postulated that vitamin D may prevent Cardiovascular disease because it may help to lower Triglyceride levels. Of note, however, is that vitamin D may slightly increase LDL (“bad”) cholesterol levels so it is important to monitor closely depending on your history.

The brain and neurological system also requires vitamin D. It is important for brain function and development in children, and has been shown to benefit people suffering from neurodegenerative and demyelinating diseases such as Parkinson’s Disease and Multiple Sclerosis. Deficiency of vitamin D has also been linked to depression, especially in the older population.

Other areas where vitamin D has shown benefit include helping to boost the immune system, and protecting against such chronic diseases as cancer and diabetes.

Where can I get it?

There are some foods that contain vitamin D, such as mushrooms, dairy products, some fish (i.e. cod & herring), and some meats, and we know the sun can provide it - when we can get it here in the northeast! But probably the best way to get the vitamin D you need is through supplementation. The current recommendation for vitamin D in adults is anywhere from 200iu to 600iu, depending on your source of information. But much of the research states that this is far too low, and recommendations for daily intake of 2,000iu or more is not uncommon. Before taking any vitamin D supplement, however, it is essential to have your blood levels checked, and then re-checked within 3 to 6 months to determine if there is any change. You may need to increase or decrease depending on your body’s ability to absorb it.

Who Needs it and What are the Precautions?

While research supports the many benefits of vitamin D, like anything else, not everything is good for everyone. Those who need to be cautious about taking too much vitamin D are people who have conditions such as sarcoidosis or hyperparathyroidism, as vitamin D increases the absorption of calcium and the excess calcium may be a problem for these populations. It can also interfere with certain medications so check with your doctor or pharmacist to avoid potential complications.

Some who may be deficient include, as mentioned above, those of us who live around here, those with gastrointestinal problems such as celiac disease or have malabsorption issues (i.e. alcoholics), people with poor pancreatic function or hyperthyroidism (over-active thyroid), dark-skinned people, and strict vegetarians and vegans who may not get enough in their diets.

So, get out and enjoy the sunny weather while we have it! But consider checking your vitamin D levels by the time Fall comes around…it’s sure to be another long, dark winter and you may need to fortify!