One of the key elements that the body cannot manufacture on its own and has to get from outside sources is vitamin D. These vitamins and minerals are crucial for preserving general health and wellbeing.
Both macronutrients (such as carbs, proteins, and fats) and micronutrients (such as vitamins and minerals) are essential nutrients.
The body gets its energy from macronutrients, which also serve as the building blocks for cells and tissues. Micronutrients are crucial for many body processes, including metabolism, immune system operation, and cell development and repair.
In this article, we will focus on vitamin D, including its sources, benefits, and methods for measuring and regulating the body’s vitamin D levels.
Understanding Vitamin D
What is Vitamin D?
Vitamin D is a fat-soluble vitamin that plays a crucial role in various bodily functions, it is mainly a nutrient that helps the body absorb calcium and phosphorus, which are essential for strong bones and teeth. It also plays a crucial role in many other important bodily functions, such as immune function and cell growth as follows:
- Bone health: It is essential for calcium absorption, which is necessary for strong bones and teeth. Vitamin D deficiency can lead to osteoporosis, a condition characterized by weak and brittle bones.
- Immune function: Vitamin D plays a role in regulating the immune system and helping the body fight off infection. Studies have linked Vitamin D deficiency to increased susceptibility to respiratory infections, such as the common cold and the flu.
- Cellular function: Vitamin D is involved in cell growth, differentiation, and apoptosis (programmed cell death). Vitamin D deficiency has been linked to an increased risk of certain types of cancer, according to national cancer institution, In experimental studies of cancer cells and of tumors in rodents, vitamin D has been found to have several biological activities that might slow or prevent the development of cancer, including promoting cellular differentiation, decreasing cancer cell growth, stimulating cell death (apoptosis), reducing tumor blood vessel formation (angiogenesis), and decreasing tumor progression and metastasis. Vitamin D was also found to suppress a type of immune cell that normally prevents the immune system from responding strongly to cancer.
Let’s take a closer look at the different sources of vitamin D and how to assess and optimize your vitamin D levels.
Sources of Vitamin D
The main two natural sources of Vitamin D are Sunlight exposure and diet as follows
Sunlight Exposure:
While sunlight exposure is the most efficient way to get vitamin D, it is important to be mindful of the risks of sun exposure, such as sunburn and skin cancer.
The skin synthesizes Vitamin D when exposed to sunlight. The recommended duration of sun exposure varies depending on skin type and location. However, it is generally recommended to expose bare skin to sunlight for 10-15 minutes, 2-3 times per week.
Factors that can affect Vitamin D production include:
- Skin type: People with darker skin tones produce less Vitamin D from sunlight exposure.
- Age: As we age, our skin’s ability to produce Vitamin D decreases.
- Sunscreen use: Sunscreen is essential for protecting the skin from harmful UV radiation, but it can also block Vitamin D production.
- Location: People living in higher latitudes or with limited sun exposure are at increased risk of Vitamin D deficiency.
Dietary Sources:
Some foods rich in Vitamin D include:
- Fatty fish: salmon, tuna, mackerel, sardines
- Fortified dairy products: milk, yogurt, cheese
- Eggs
- Beef liver
- Mushrooms
However, it can be challenging to obtain sufficient levels of Vitamin D through diet alone.
Assessing and Optimizing Vitamin D Levels
When it comes to assessing vitamin D levels in blood, you can determine it by taking a blood test that measures a form of it known as 25-hydroxy vitamin D, or calcidiol.
Assessing 25(OH)D reflects vitamin D produced from sun exposure as well as that obtained from food and supplements.
Many experts recommend a level between 20 and 40 ng/mL, Others recommend a level between 30 and 50 ng/mL.
There are several practical steps you can take to enhance your vitamin D levels:
- Get regular sun exposure.
According to a study, the optimum time to get sun exposure for vitamin D3 production in Riyadh, during summer is from 9:00 AM and before 10:30 AM, as well as after 2:00 PM until 3:00 PM, while during winter it’s from 10:00 AM until 2:00 PM. - Eat foods that are rich in vitamin D.
- Take a vitamin D supplement.
If you are not getting enough vitamin D from sunlight exposure and food, Vitamin D supplementation may be necessary. The recommended daily intake of Vitamin D for adults is 600 IU. However, higher doses may be necessary for some individuals. It is important to talk to a healthcare professional before taking Vitamin D supplements.
