The Invisible Epidemic

We’ve written before about the benefits of ‘the sunshine vitamin’ – AKA Vitamin D. As a quick refresher, Vitamin D is what allows the body to easily absorb dietary calcium and phosphorus and also to maintain a healthy balance of that calcium in your blood and bones. Vitamin D, therefore, plays a necessary role in maintaining healthy bones and teeth, and is especially crucial for those with growing bones. Other benefits of Vitamin D aren’t as well established but, since it is an antioxidant as well as an anti-inflammatory, they are thought to be numerous. Potential preventative effects from cancer, heart disease, high blood pressure, Type 1 diabetes, viral respiratory infections, and dementia are all possible. It is even speculated to have mood regulatory properties.  

The main source of the ‘sunshine vitamin’ is, of course, the sun, specifically its UV-B rays. Vitamin D synthesized through sun exposure may circulate in the body twice as long as from other sources. As little as 8-15 minutes of sun exposure daily is enough for lighter skinned people to meet the recommended daily amount of 600 IU’s of Vitamin D (800 IU’s for those above the age of 70) in order to maintain an optimal blood level of about 50 ng/mL.

A person is consider to be Vitamin D deficient if their blood level is below 20 ng/mL and to have just insufficient levels of the vitamin if blood level is between 20 ng/mL and 30 ng/mL.

This is where the title of this post comes into play: about half the world is considered to have Vitamin D insufficiency, with 13% of that half actually being deficient. Statistics for the U.S., specifically, vary but generally report that around 25% of the population is deficient with a much greater percentage (42%) being generally insufficient. The numbers are higher for Hispanic Americans (63% insufficient) and higher still for African Americans (82% insufficient). Half of children aged 1-5 and 70% of kids aged 6-11 also have low levels.

How do you know if you have low D levels? Symptoms are vague but impactful: Fatigue, muscle weakness, cramps, and aches, joint pain, poor sleep quality, pale skin, hair loss, and more frequent sickness. People with low D levels are also twice as likely to be diagnosed with depression. Severe deficiencies over time can lead to more serious bone issues like osteomalacia (soft bones) and an increased risk of fractures. Those most at risk for low Vitamin D insufficiencies/deficiencies include those who spend most of their time inside, those who are obese, those with darker skin, the elderly, post-menopausal women, and those who live at higher latitudes.

The only way to know if your levels of D are too low is to have your doctor perform a blood test, particularly in the middle of winter. At the high latitudes, the angle of the sun in winter is so low that exposure produces almost no Vitamin D at all. This is the time when other means of acquiring it become most important.

You can absorb some through eating food containing it. Foods that naturally produce vitamin D include fatty fish like salmon, mackerel, tuna, etc., beef liver, egg yolks, mushrooms, swiss cheese, and cod liver oil. Other sources are food fortified with D, like milk, cereals, orange juice, and other dairy products.

The most reliable method to get Vitamin D, however, is through supplements. There are actually two types of vitamin D: D2 and D3. The former comes from plants; the latter comes from animals and is recommended as it is the version that is more readily absorbed by the body. Vitamin D supplements are preferred over calcium supplements due to increased risks associated with the latter. That said, it is not recommended to take over 4000 IU of Vitamin D a day without medical direction or supervision, though some studies have not found any harmful affects from taking 10,000 IU's. If taking less than that amount daily, it’s considered safe, perhaps even safer in the summer than aiming for the more natural method of acquisition – remember to put on sunscreen after soaking up your daily D!

And if you are interested in a Vitamin D supplement, look no further than Arena Naturals' very own! Shop here: Vitamin D3 

By: Katie C.