Vitamin D: The Sunshine Vitamin
Physical connection and community - in essence, a sense of belonging - is such an integral component to health, and unfortunately, this has become a scarcity with the majority of us currently ordered to stay at home. The effects of isolation may be starting to take a toll, if they have not already. Additionally, at the time of writing this, it is currently spring, when weather can be unpredictable - sunny and warm one moment and cloudy and raining the next. There is reason for Seasonal Affective Disorder (SAD). And perhaps you are experiencing a compounding effect between the weather and weathering the storm of uncertainty with COVID-19.
In some modalities, physical health, emotions and the spirit are all seen as separate entities, however, Chinese Medicine views each of these aspects as deeply interwoven, where an imbalance in one aspect can’t not affect another. Feel free to take that in a moment. To relate this view to our topic today, the effects of isolation or the inability to be in nature can negatively influence our overall health and directly impact our immune system.
In lieu of in person connection and sunny weather, there are still many things that we can do to help us feel more like ourselves. And, while I could probably write for hours on everything we could and need to be doing, today’s focus is on the power of Vitamin D.
Let’s explore the following:
How Vitamin D works in the body
What are the functions of Vitamin D
What supplements to consider when doing your research
How It Works
Vitamin D is an interesting character. It is considered one of the four fat-soluble vitamins, but, with that said, it does not act like your typical vitamin. Many professionals consider Vitamin D to be more like a chemical hormone. Vitamin D is essential for bodily functions - our body naturally synthesizes Vitamin D and is found in very few food sources (fatty fish and egg yolk).
There are a couple of ways to obtain/produce Vitamin D. The first way is through direct exposure to sunlight, hence the reference to the Sunshine Vitamin. Vitamin D is produced in the skin when a form of cholesterol comes into contact with Ultraviolet B (UVB), thus producing D₃ (Cholecalciferol). As you can see, the “natural” form of Vitamin D requires sunlight, and for those who live in areas with minimal sunlight during the winter - or, nowadays, those that work or are isolated indoors - may develop a Vitamin D deficiency.
On the other spectrum, most supplements expose plant sterols to ultraviolet energy, which creates D₂ (Ergocalciferol). Since both chemicals are very similar in nature, both D₂ and D₃ are lumped into the Vitamin D we see on the market. But it doesn’t stop here.
From here, the body has to turn Vitamin D into an active, more useable form, known as Calcitriol. Vitamin D has to undergo a chemical process called hydroxylation twice; the first process occurs in the liver and the final (useable) product is converted in the kidneys. Voila! Our bodies are now ready to use Vitamin D and all of it’s magic.
Functions of Vitamin D
Vitamin D fulfills many roles such as absorption of calcium, magnesium and phosphate. Simply consuming foods high in these minerals or supplements may not be adequate if our Vitamin D reserves are low. Here are some major players for Vitamin D:
Calcium and Phosphate Homeostasis: both are important for the maintenance of bone growth and formation.
Cardiovascular health and blood pressure regulation
Proper Cellular Function: this includes neurotransmitters and hormones.
Promotes Cell Differentiation: Vitamin D inhibits cell proliferation, which can lead to mutation and immature cells, and encourages cell differentiation. Simply stated, if our body is functioning properly, we have many “differentiated” cells compared to immature cells. So, differentiation is key!
Immunity: Vitamin D can help regulate the immune system by enhancing our innate immunity - which simply means the immune system we were born with. A deficiency in Vitamin D may compromise our immune function, causing an inappropriate response.
supplementation
Not all supplements are created equally - and truth be told, your unique makeup most likely has different requirements than the next person - so be open to playing around with different supplements until you find what works best for you. Please note that Vitamin D is a fat-soluble vitamin and should be taken with food to ensure better absorption.
Here are two options:
What’s the difference? There is some discussion about whether Vitamin D should be taken with K2 to increase calcium absorption to improve bone density and cardiovascular health. Since we generally do not receive sufficient amounts of minerals and nutrients from food, you may need the boost from K2 to better absorb calcium. My suggestion, be willing to play with either and see if you feel better taking one compared to the other.
Is there a difference between capsule form and sublingual? Yes. If we ingest something by capsule, it will have to endure our GI tract before it reaches the liver. Conversely, if we take something sublingually, it bypasses the GI tract and directly enters our bloodstream aiming straight for the liver. Again, see what works best for you.
I have linked my favorite brand to each above. When doing research on supplements, I recommend looking for purity - meaning, is lactose present (if you have a dairy allergy) or are there any preservatives (BHA, BHT, Sodium Benzoate). As always, this article is intended to be for educational purposes only and should not replace seeking medical advice from a licensed medical professional. Please consult with your physician before adding any supplement to your regimen.
In wellness, Dear Ones.