Vitamin D, also known as the sunshine vitamin, can be produced in the body with mild sun exposure or consumed in food or supplements.
Adequate vitamin D intake is important for the regulation of calcium and phosphorus absorption, maintenance of healthy bones and teeth, and is suggested to supply a protective effect against multiple diseases and conditions such as cancer, type 1 diabetes and multiple sclerosis.
Vitamin D is produced when sunlight converts cholesterol on the skin into calciol (vitamin D3). Vitamin D3 is then converted into calcidiol (25-hydroxyvitamin D3) in the liver. The kidneys then convert calcidiol into the active form of vitamin D, called calcitriol (1,25-hydroxyvitamin D3). As such, statins and other medications or supplements that inhibit cholesterol synthesis, liver function or kidney function can impair the synthesis of vitamin D.
- Fatty fish, like tuna, mackerel, and salmon.
- Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals.
- Beef liver.
- Egg yolks.
Vitamin D has multiple roles in the body, helping to:
Maintain the health of bones and teeth
Support the health of the immune system, brain and nervous system
Regulate insulin levels and aid diabetes management
Support lung function and cardiovascular health
Influence the expression of genes involved in cancer development.
In spite of the name, vitamin D is considered a pro-hormone and not actually a vitamin. This is because the body is capable of producing its own vitamin D through the action of sunlight on the skin, while vitamins are nutrients that cannot be synthesized by the body and must be acquired through the diet or supplements.
It is estimated that sensible sun exposure on bare skin for 5-10 minutes 2-3 times per week allows the body the ability to produce sufficient vitamin D, but vitamin D has a half-life of only two weeks, meaning that stores can run low, especially in winter. Recent studies have suggested that up to 50% of adults and children worldwide are vitamin D deficient.
Fast facts on vitamin D
Vitamin D’s primary role is to support the development and maintenance of bones and teeth.
A fair-skinned person with full body exposure to the sun can synthesize up to 20,000 IU of vitamin D3 in 20 minutes.
Vitamin D deficiency is common, especially in the elderly, infants, people with dark skin and people living at higher latitudes or who get little sun exposure.
Vitamin D deficiency has been seen in up to 80% of hip fracture patients.
800IU of vitamin D per day reduces the risk of fracture by 20% in the elderly and decreases the risk of falls.
The metabolism of vitamin D may be affected by some medications, including barbiturates, phenobarbital, dilantin, isoniazid and statin drugs.
Vitamin D for healthy bones
Vitamin D plays a substantial role in the regulation of calcium and maintenance of phosphorus levels in the blood, two factors that are extremely important for maintaining healthy bones. We need vitamin D to absorb calcium in the intestines and to reclaim calcium that would otherwise be excreted through the kidneys.
Vitamin D deficiency in children can cause rickets, a disease characterized by a severely bow-legged appearance triggered by impaired mineralization and softening of the bones.
In adults, vitamin D deficiency manifests as osteomalacia or osteoporosis. Osteomalacia results in poor bone density, muscular weakness and often causes small pseudo fractures of the spine, femur and humerus. Osteoporosis is the most common bone disease among post-menopausal women and older men.
Reduced risk of flu
Children given 1,200 IU of vitamin D per day for 4 months during the winter reduced their risk of influenza A infection by over 40%.2
Reduced risk of diabetes
Several observational studies have shown an inverse relationship between blood concentrations of vitamin D in the body and risk of type 2 diabetes.
Low vitamin D status has also been associated with a higher risk and severity of atopic childhood diseases and allergic diseases, including asthma, atopic dermatitis and eczema.
Pregnant women who are deficient in vitamin D seem to be at greater risk of developing preeclampsia and needing a cesarean section. Poor vitamin D status is also associated with gestational diabetes mellitus and bacterial vaginosis in pregnant women.
Vitamin D is extremely important for regulating cell growth and for cell-to-cell communication. Some studies have suggested that calcitriol (the hormonally active form of vitamin D) can reduce cancer progression by slowing the growth and development of new blood vessels in cancerous tissue, increasing cancer cell death and by reducing cell proliferation and metastases.
Vitamin D deficiency has also been associated with an increased risk of cardiovascular disease, hypertension, multiple sclerosis, autism, Alzheimer’s disease, rheumatoid arthritis, asthma severity and swine flu.