One of the first things to understand about vitamin D is that its not actually a vitamin. It has the chemical structure of a steroid hormone, similar in structure to our sex and adrenal hormones, and is made from cholesterol.
The majority is created from our skins unprotected exposure to sunlight. It hangs out near the skins surface where it starts out as vitamin D1, and once bathed in sunshine, it turns into vitamin D2. From there its converted from D2 to D3 by a healthy liver and finally into D4 by the kidneys.
We can get a small amount of vitamin D3 through our food chain including oily fish, egg yolk and beef liver and a little D2 from plant sources including mushrooms. Vitamin D3 is the body’s preferred source as its both absorbed and utilised more easily.
Nearly every tissue and cell in the body has a vitamin D receptor which is a clear measure of how important it is for health. Many factors influence the level of vitamin D available to us.
- decreasing exposure to sunlight (especially in winter months)
- need differs amongst ethnic groups
- vegan diet
- compromised gut absorption
- an overburdened liver
- genetic differences in the body’s ability to transport vitamin D
- genetic differences in the sensitivity of vitamin D receptors
With the above in mind, there’s strong argument for supplementation to ensure the body has access to optimal vitamin D levels. When working with clients, I frequently see low levels and address this by recommending vitamin D at a therapeutic dose. A sustained target of 102-150 nmol/l is now considered an optimal level, considerably more than the 50 nmol/l previosuly deemed ‘satisfactory’.
I start by taking body weight, and current level of vitamin D, and use this to calculate exactly how much is needed over a 60-day period. As vitamin D is a fat-soluble vitamin, as opposed to water soluble which can be easily excreted if there’s too much, its important to test your levels to understand exactly how much you need.
Some of the areas I might consider vitamin D supplementation.
- Supporting the immune system
- Autoimmune conditions
- Thyroid Health
- Cardiovasular disease
- Menopause
- Endometriosis
- Fertility
- Pre-menstrual syndrome
- Diabetes
- Osteoporosis
- Inflammatory conditions
- Low mood and depression
- Gut microbial balance
A final nod to the superhero status of vitamin D. Some of you may already be aware of the noise around vitamin status and its relationship to COVID-19 outcomes. Early studies have linked deficiency to coronavirus infection and more severe COVID-19.
On 17th June 2020, Public Health England announced a review into the potential role of vitamin D in the prevention of COVID-19. Dr. Adrian Martineau,Clinical Professor of Respiratory Infection at Queen Mary University of London said
“Vitamin D could almost be thought of as a designer drug for helping the body to handle viral respiratory infections…it boosts the ability of cells to kill and resist viruses and simultaneously dampens down harmful inflammation, which is one of the big problems with COVID.”
If you’re curious about your own vitamin D level, and would like a personalised protocol to ensure you’re enjoying an optimal level, get in touch for more information.