A light on vitamin D

Light is sweet, and it pleases the eyes to see the sun.

-Ecclesiastes 11:7

The body, psyche, and spirit benefit from light: light is from God, light is good! We feel better emotionally when there’s more daylight, we are lifted in spirit when the sun shines, and our body benefits by synthesizing vitamin D from sunlight's UV rays.

This post puts the light on Vitamin D. D seems to be the present darling of supplements. Consistently we hear of some new favored nutrient or supplement – omega-3s a recent one – and it can be difficult to know which “pill to swallow.” Still I pay attention when my wholistic doc says this one’s worth a good look, as he did recently at my annual physical.

Though labeled a vitamin, D behaves more like a hormone in the body, relaying chemical messages (such as “absorb calcium from foods, and hey, you bone cells, take up this calcium”). Many folks are deficient in vitamin D: the estimate is about half of American adults and nearly one in three children.

“Vitamin D is a key component in helping the body respond to many different kinds of assaults and stimuli,” says Robert Heaney, PhD and professor of medicine at Creighton University in Omaha, NE (my alma mater). “In the absence of it you’re asking the body to defend itself with one hand tied behind its back.” (http://www.cnn.com/2008/HEALTH/diet.fitness/05/20/cl.vitamin.d/index.html)

And there is evidence of a vitamin D-immune system connection. Dr. Adit Ginde, an assistant professor of surgery in the division of emergency medicine at the University of Colorado Denver School of Medicine, and his team from Harvard Medical School and Children's Hospital Boston, reports its findings in the Feb. 23 issue of the Archives of Internal Medicine: "…our study provides support that lower levels of vitamin D are associated with an increased risk for respiratory infections, such as the common cold and the flu. And people who have pre-existing respiratory disease -- like asthma and emphysema -- appear to be at an increased risk for this association." (http://www.healthfinder.gov/news/newsstory.aspx?docid=624380)

An overview of benefits: The Natural Medicines Comprehensive Database (http://www.naturaldatabase.com) reports that vitamin D (taken orally) is used for preventing osteoporosis, muscle weakness, enhancing immune function, preventing auto-immune diseases, multiple sclerosis, rheumatoid arthritis, chronic obstructive pulmonary disease (COPD), asthma, bronchitis, and cancer.
National Institute of Health cites vitamin D’s role in the prevention of colon, prostrate and breast cancers; suggest that it might play a role in prevention and treatment of type I & II diabetes, hypertension, and more; and report that a recent meta-analysis found that use of vitamin D supplements (in primarily healthy, middle aged or elderly, and at high risk of fractures) “was associated with a reduction in overall mortality from any cause by a statistically significant 7%.” (For much more, see http://ods.od.nih.gov/factsheets/vitamind.asp)

So, what shall we do?

Eat fish, get outside, and swallow some supplements.

Though it is always recommended that nutrient needs should be met primarily through consuming foods, it is difficult for many of us to get enough vitamin D through food sources. Very few foods in nature contain it: flesh of fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources; and small amounts of D are found in beef liver, cheese, fortified cereals and milk, and egg yolks.

Exposure to sunlight is good – but those of us older adults living in northern latitudes have a tough time getting what we need year round. From Nov-Feb especially, and likely Oct–Mar for those of us in MN, “The UV energy… is insufficient for cutaneous vitamin D synthesis...Americans aged 50 and older are at increased risk of developing vitamin D insufficiency. As people age, skin cannot synthesize vitamin D as efficiently and the kidney is less able to convert vitamin D to its active hormone form.” - (http://ods.od.nih.gov/factsheets/vitamind.asp)

So, supplements may be necessary. When looking for a supplement, look for cholecalciferol on the label. Vitamin D3 (cholecalciferol) could be more than three times as effective as vitamin D2 (ergocalciferol) and thus is preferable. The AI (Adequate Intake) for vitamin D is 200 International Units (IU) for adults under age 50, 400 IU for those 51 to 70, and 600 IU for those age 71 and above. As new studies continue to showcase vitamin D's potential benefits, more scientists are calling for increased recommendations. Some suggest as much as 10,000 IU --currently the tolerable upper intake daily.

At your next annual exam, it may be suggested (or you can ask) that your vitamin D blood level be checked to determine if supplementation is needed. I’d recommend you take ‘em up on it.
I’ll also keep encouraging spending time in the sun.

May you find delight in the light!

Oh, how sweet the light of day, And how wonderful to live in the sunshine! Even if you live a long time, don't take a single day for granted. Take delight in each light-filled hour…
-Ecclesiastes 11: 7-8a The Message paraphrase