One of the most common vitamin deficiencies, and one that is among the easiest to remedy, is a deficiency in Vitamin D. Vitamin D is one of three vitamins that our body can actually produce itself, but it can also be absorbed from certain foods.
What is Vitamin D?
When our skin is exposed to the ultraviolet radiation of the sun, the radiation causes a chemical reaction in certain cells in the skin. These cells create an inert form of Vitamin D that is then converted into an active form, is called calcitriol or vitamin D3. Another form of Vitamin D, known as vitamin D2, is absorbed through food. Various sources include fortified milk (most of the milk in the United States is fortified), fatty fish (such as salmon and mackerel), oysters, eggs, cheese and butter.
A body uses Vitamin D for various functions. Vitamin D is vital for proper absorption of calcium, without which our bone health is severely diminished. Actually, a deficiency means that only 10-15% of the calcium consumed by an individual is absorbed into their body. When properly taken, it improves blood vessel function, boosts the immune system, and inhibits the proliferation of cancer cells.
What is caused by a deficiency?
In children and infants, the results of a Vitamin D deficiency can be severe and affect their entire life. Because of the importance of this supplement in calcium absorption, a deficiency can cause skeletal deformities, growth retardation, and increased hip fracture in later life. It has long been known to be the cause of rickets, which is a disease characterized by a softening of the bones due to poor calcium absorption. In adults, a deficiency usually leads to osteoporosis, muscle weakness, fractures, autoimmune diseases, infectious diseases, cardiovascular disease, and even some cancers. There is increased risk of arthritis, bone-related knee troubles, high blood pressure, and diabetes.
In fact, many studies have been done, and more are underway, to explore the corollaries between a lack of sun exposure, and hence Vitamin D deficiency, and prostate and breast cancer, as well as others. A National Cancer Institute map revealed a startling majority of colon cancer deaths in the Northern United States, almost three times as many as in the Southern States. This is because the radiation level of the sun is much less in the Northern States. This did not prove that a lack of sunlight and Vitamin D definitely caused tumors, but Vitamin D has been shown to inhibit cancer cells, and proper supplementation very likely helps a body prevent growth of cancerous cells, especially in people prone to cancer. Calcitriol (vitamin D3) plays an important role in cell growth and maturation, so the relationship with abnormal cell growth can be clearly seen.
Who is prone to a deficiency in Vitamin D?
Many adults are prone to a Vitamin D deficiency. In today's age, we are warned away from too much sun exposure. The sunscreen many of us wear everyday inhibits the absorption of the ultraviolet radiation from sunlight. But in trying to avoid the pitfalls of sun exposure, namely skin cancer, we do not reap the benefits of it, even if we find ourselves in the sun.
Infants who are breast fed by a mother who has a Vitamin D deficiency will also be deficient and prone to rickets and other bone formation troubles, as mentioned above. Many infant formulas have enough supplementation to avoid this difficulty, but if a mother chooses to breast feed her baby, she should ensure that she has Vitamin D in sufficient quantities. Vitamin D is vital for infants, children, and young adults because of its role in bone formation.
Adults who need to avoid sunlight for medical reason, or are sun conscious, are prone to a deficiency because they lack the ultraviolet exposure to produce it themselves. African-American and other dark-skinned people are more prone to a deficiency because the dark pigment in their skin blocks the sun’s rays from reaching the cells that produce the vitamin. The risk is even worse for people living in the Northern States. Elderly people not exposed to the sunlight are at a higher risk as well. This is compounded by the decreased absorption of calcium by the body in later years.
Smoking severely interferes with Vitamin D production and leads to poor muscle function and other problems.
Kidney or liver problems could lead to a Vitamin D deficiency and such people should consult with their doctors about an appropriate solution.
Sun exposure or supplementation?
Research has shown that 10 minutes or less of daily sun exposure is probably safe and will usually allow the body to produce the Vitamin D needed on a daily basis. But is this true for all individuals?
Despite the fact that sun exposure is vital in the production of Vitamin D, the risks of skin cancer do not change. Those who are at higher risk of skin cancer should continue to use sunscreen, avoid the sun when possible, and add the appropriate amount of supplements into their daily regimen. For example, a very fair skinned person who has had skin cancer before, should take supplements instead of spend more time in the sun. However, a dark-skinned African-American could probably spend more time in the sun without a much higher risk of skin cancer. Sensible sun exposure should be maintained and each individual needs to determine what this is for himself or herself based on their body type and risk factor.
Vitamin D is usually measured in IU, which stands for International Units. The RDA amount of 200 IU daily is probably still not enough for most adults who are sun conscious. For the average adult 400-800 IU daily is much better. Those at higher risk (the elderly, dark-skinned people, and others mentioned above) will do well to take 800-1200 IU daily. For infants, 100-200 IU daily is safe, unless they are consuming an infant formula. In this case, the formula amount is probably sufficient. Children should take 200-400 IU daily depending on their risk factor as well.
It should be noted that amounts in excess of 2000 IU daily for adults (1000 IU daily in infants and children) for prolonged periods of time can be toxic and can cause serious side-effects.
Deficiency in this easily found vitamin can be very easily avoided by finding a good quality supplement and adding it to your regular health routine.
Where to find a Vitamin D Supplement?
While there are many brands of supplements available on the market, it is prudent to find a high quality supplement. Mycelle D3 is absorbed much more efficiently than most brands available.
Dr Lisa Benest is a medical and cosmetic dermatologist in Burbank, CA and offers extensive procedures in cosmetic skin care, using the latest and most up-to-date lasers and medical equipment. She is known for her exceptional care and service.
Lisa Benest M.D.
1624 W. Olive, Suite B
Burbank, CA 91506
(818)729-9149
www.lisabenestmd.com
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