Spotlight on Vitamin D3
Winter is coming. This means taking stock and re-evaluating our vitamin and supplement routine. As the seasons change, we need to consider our old friend vitamin D3. I am often still surprised to see low levels of vitamin D in my patients, coming out of Summer. With all of this amazing sun in Denver, Colorado, why would a deficiency of vitamin D3 come up? Well, many people wear sunscreen—including myself. We want to protect our skin from sun damage and reduce our risk for skin cancer. Some people have darker skin tones and therefore more melanin in their skin. This means that they may require even more sun exposure in order to make adequate levels of vitamin D. Others may have genetic variations that predispose them to lower levels of vitamin D. Whatever the case, it is important to check your vitamin D status at least twice a year to see where you are at and find your ideal dosage. We can adjust accordingly with seasonal changes. At Tendwell, our Denver functional medicine practice, we can help.
Why should we care about our vitamin D levels? Vitamin D is a crucial nutrient that plays numerous important roles in the body. Here are some of its key functions:
Vitamin D helps regulate calcium and phosphorus levels in the body, which are essential for maintaining healthy bones and teeth. It aids in the absorption of calcium from the intestines, making it vital for bone formation and mineralization. We want to prevent osteoporosis.
Vitamin D is known to modulate the immune response, helping the body fight off infections and diseases. It supports the function of immune cells and reduces inflammation, which is important for overall immune system health. Research shows that increasing levels of vitamin D can help prevent upper respiratory infections. I always increase my vitamin D dose at the first signs of a viral infection.
Vitamin D is necessary for muscle function and strength. It plays a role in muscle contraction and may help prevent falls, especially in older adults.
There is some evidence suggesting that vitamin D may play a role in regulating mood and preventing conditions like depression and seasonal affective disorder (SAD). However, more research is needed in this area.
Some studies have indicated that adequate levels of vitamin D might be associated with a lower risk of cardiovascular diseases. It may help regulate blood pressure and reduce the risk of heart-related problems.
While research is ongoing, some studies have suggested a potential link between higher vitamin D levels and a reduced risk of certain cancers, although more research is needed to establish definitive connections.
There is some evidence to suggest that vitamin D plays a role in insulin sensitivity and blood sugar regulation, which could be beneficial for individuals with diabetes.
Vitamin D receptors are found in the brain, and some studies suggest that it may play a role in brain development and function. Adequate vitamin D levels during pregnancy and infancy are important for proper brain development. Adequate vitamin D levels are important in the prevention of Alzheimer’s disease as well.
It's worth noting that vitamin D can be obtained through exposure to sunlight, certain foods (like fatty fish and fortified dairy products), and supplements. However, it's essential to maintain a balance, as excessive vitamin D can also have adverse effects. The recommended amount of vitamin D can vary based on factors such as age, health status, and geographical location, so it's important to consult a functional medicine doctor or functional medicine nurse practitioner for personalized recommendations. Book a quick free consultation here to chat about your
