Vitamin D is important for good overall health including healthy muscles, heart, lungs, brain and bones. Winter typically brings less sunshine and we also cover our skin to stay warm. Your body makes its own Vitamin D from exposure to sunlight and it is supplemented in our diet. I became interested about the role of Vitamin D after I heard that most of the 2009/10 Stanley Cup Champion Chicago Blackhawks prescribed 5000IU daily by their team Doctor.
Vitamin D is an oil soluble vitamin that is created when your skin is exposed to ultraviolet light but can also be ingested in a small number of foods or as a supplement. UVB is the specific wave length that stimulates the production. UVB is partially absorbed by cloud cover, pollution and sunscreen and it is completely blocked by glass and most thick winter clothing. This reaction can create a lot of vitamin D for your body; 15 minutes full body exposure (without sunscreen) can create 25,000IU during peak sun hours. There are different forms of vitamin D that are present in your body that become active when processed by your liver and kidneys.
Vitamin D is actually a hormone and is important in many bodily functions. It is well known for increases calcium absorption in the gut and it also helps your bones utilizes the calcium. Vitamin D is linked to reduced rates of colorectal, prostate, breast and pancreatic cancer, but it is not a clear relationship. Lesser know functions of Vitamin D are that it modulates cell growth, neuromuscular function, enhances the immune system and reduces inflammation. These are the reasons that the Blackhawks are taking Vitamin D: decreased healing times, increased athletic performance and a boosted immune system.
The most studied function is that of bone health. It is well understood and documented that decreased levels of vitamin D cause Rickets in children and osteomalacia (soft bones) in adults. The levels of serum 25(OH)D, a form of Vitamin D in your blood that has the longest half life(15 days), can predict these conditions quite accurately. When looking at cell growth (healing), neuromuscular function (physical performance), immune function and reduced inflammation, the minimal serum levels of 25(OH)D are more vague and less understood. Compounding this problem is the fact that vitamin D is oil soluble and there are consequences of ingesting too much, such as soft tissue calcification, heart arrhythmia and kidney stones. These are typically reported in cases where people take a supplement of 10,000+ IU daily. Extended exposure to the sun does not cause vitamin D toxicity because heat from the sun increases the breakdown rate of the Vitamin D created in the skin.
Recently the recommended daily intake was increased from 400IU to 1000IU, which is a step in the right direction but with the northern climate it may be not enough, specifically in winter.
Vitamin D3 can be found in most fish and fish oils, especially deep-water fish, and in liver, beef and egg yolks. Many dairy products and orange juices are fortified with vitamin D2. However, the liquid form of Vitamin D3 is the most bio-available supplement.
In summary Vitamin D is an important aspect of maintaining health. In our climate it is readily available in the summer but should be supplemented in the darker winter months. Supplementation for adults between 1000-4000IU per day with D3 in liquid form is optimal depending on lifestyle, activity level and sun exposure.
Dr. Nelson
Vitamin D is an oil soluble vitamin that is created when your skin is exposed to ultraviolet light but can also be ingested in a small number of foods or as a supplement. UVB is the specific wave length that stimulates the production. UVB is partially absorbed by cloud cover, pollution and sunscreen and it is completely blocked by glass and most thick winter clothing. This reaction can create a lot of vitamin D for your body; 15 minutes full body exposure (without sunscreen) can create 25,000IU during peak sun hours. There are different forms of vitamin D that are present in your body that become active when processed by your liver and kidneys.
Vitamin D is actually a hormone and is important in many bodily functions. It is well known for increases calcium absorption in the gut and it also helps your bones utilizes the calcium. Vitamin D is linked to reduced rates of colorectal, prostate, breast and pancreatic cancer, but it is not a clear relationship. Lesser know functions of Vitamin D are that it modulates cell growth, neuromuscular function, enhances the immune system and reduces inflammation. These are the reasons that the Blackhawks are taking Vitamin D: decreased healing times, increased athletic performance and a boosted immune system.
The most studied function is that of bone health. It is well understood and documented that decreased levels of vitamin D cause Rickets in children and osteomalacia (soft bones) in adults. The levels of serum 25(OH)D, a form of Vitamin D in your blood that has the longest half life(15 days), can predict these conditions quite accurately. When looking at cell growth (healing), neuromuscular function (physical performance), immune function and reduced inflammation, the minimal serum levels of 25(OH)D are more vague and less understood. Compounding this problem is the fact that vitamin D is oil soluble and there are consequences of ingesting too much, such as soft tissue calcification, heart arrhythmia and kidney stones. These are typically reported in cases where people take a supplement of 10,000+ IU daily. Extended exposure to the sun does not cause vitamin D toxicity because heat from the sun increases the breakdown rate of the Vitamin D created in the skin.
Recently the recommended daily intake was increased from 400IU to 1000IU, which is a step in the right direction but with the northern climate it may be not enough, specifically in winter.
Vitamin D3 can be found in most fish and fish oils, especially deep-water fish, and in liver, beef and egg yolks. Many dairy products and orange juices are fortified with vitamin D2. However, the liquid form of Vitamin D3 is the most bio-available supplement.
In summary Vitamin D is an important aspect of maintaining health. In our climate it is readily available in the summer but should be supplemented in the darker winter months. Supplementation for adults between 1000-4000IU per day with D3 in liquid form is optimal depending on lifestyle, activity level and sun exposure.
Dr. Nelson
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