‘Tis the Season - to Check Your Vitamin D
Most people I test for vitamin D, especially this time of year, are low unless they are supplementing. This matches what is seen more widely in the US population, showing that at least 40% of all US adults (with higher rates among African Americans) and up to 70% of US children are deficient in Vitamin D.
Why does this matter?
Vitamin D is a fat-soluble vitamin that acts more like a hormone in our body. Almost every cell in our body has vitamin D receptors, which regulate more than 200 genes. It is crucial for regulating calcium absorption from our intestines and protecting our bones from osteoporosis and other bone-related conditions. Vitamin D also plays a crucial role in glucose metabolism. Improvements in Vitamin D levels are associated with a decreased likelihood of developing insulin resistance. Vitamin D is also important for regulating immune function and cell growth.
How do we obtain Vitamin D?
When our skin is exposed to UVB radiation from the Sun, it starts the conversion process to make a precursor of vitamin D, which then travels from the skin to the liver and kidney to make the storage and active forms of vitamin D. The main ways that we can obtain Vitamin D are from direct sunlight exposure on the skin or from foods that are fortified with Vitamin D. Few foods are natural sources of vitamin D - fatty fish, eggs and some types of mushrooms naturally contain Vitamin D. Intestinal conditions that affect fat absorption (since it is fat soluble) and liver or kidney disease also potentially impact Vitamin D levels.
What should your vitamin D level be?
Most labs in the US classify Vitamin D levels below 20 (ng/dL) as low and 21-29 (ng/dL) as insufficient. There is ongoing debate about the optimal Vitamin D level. In truth, it is unlikely there is not one right level for everyone. There are multiple factors to consider: What are your other health conditions? Are you dealing with immune and inflammatory conditions? Are you insulin-resistant or diabetic? Do you have osteoporosis? What is your ancestry?
If you have a low or insufficient Vitamin D level, you will likely benefit from getting your result solidly within the normal range. I often see patients who were diagnosed with low vitamin D, but the level of Vitamin D replacement that they were put on is likely to be insufficient to get their level into the normal range. In addition, it is important to know that other nutritional/nutrient deficiencies, like Magnesium, will make it more difficult or even impossible to normalize Vitamin D.
Finally, once you have been supplementing for three months, it is essential to have your level rechecked to assess the need for continued supplementation and make proper dose adjustments.
What’s been your experience checking your Vitamin D levels and taking Vitamin D replacement if needed?
To your health,
Dr. Nicole
If you are here in North Carolina (or GA, CA, or MN) and want to schedule a call to discuss your health goals and how I might support you in working towards those, you can schedule a call here.
