How to supplement Vitamin D deficiency? Can sunlight lead to better health? Role of Vitamin D in disease prevention

Editor’s Note: Dial D for Disease Prevention

Vitamins are nutrients which are needed in small quantities by our body to grow, develop and maintain its proper functioning. Vitamin D plays a crucial role in maintaining our health, and helping us fight numerous diseases, including the biggest ones of our current times. Hence, it is important that we understand what is the role of Vitamin D and how we produce it. What is considered as Vitamin D deficiency, and what are its best sources? If you are wondering if merely soaking in the sunlight can lead to better health, read this informative and insightful post by Dr. Ashok Birbal Jain, MD for everything you want to know about Vitamin D.

What is the role of Vitamin D in our body?

I often wonder why such little attention is paid to Vitamin D. It plays a vital role in the functioning of our body in several ways:

• It helps in maintaining our bone health, and is required by the body for calcium regulation.
• It also has a role in fertility, immunity and brain function.
• It reduces the overall death rate and extends the lifespan.

Role of Vitamin D in our genes

People who have the highest levels of vitamin D in their bloodstream have the longest telomeres in their chromosomes. Long telomeres are much better for you than short telomeres, as telomere length corelates with longer life-span. Telomeres, are cap like structures found at both the ends of each chromosome. Telomeres play an important role in preserving the information in our genes. Vitamin D, helps us to enjoy a better and longer life.

Role Vitamin D in maintaining gut health

Vitamin D is essential to activate the differentiation of stem cells in the gut. This protects and maintains the gut cell lining. Gut lining is damaged every day by all the toxins in our food. Most of the patients with leaky gut have extremely low levels of vitamin D. It is only when vitamin D levels get higher, that it begins to repair the leaky gut.

Leaky gut means that if the intestinal barrier is impaired, it may allow entry of toxins into the bloodstream. These toxins then can trigger an inflammatory response that may manifest as various diseases. Leaky gut is supposed to be one of the main causes of Autoimmune diseases.

Vitamin D deficiency in our body

What should be the ideal levels of Vitamin D in the blood?

Blood levels less than 20 ng/mL are defined as vitamin D deficient. It has been observed in studies on large population that as vitamin D levels go up, mortality appears to go down and stay down.

More than three fourths of all Americans are vitamin D-deficient.

John Cannell, MD (Athlete’s Edge: Faster, Quicker, Stronger with Vitamin D)

What level is associated with living longest?

Ideally, levels of Vitamin D in the blood should be around 75 to 110 nmol/L (30–44 ng/mL). Maintaining these levels may have additional health benefits in reducing the risk of common cancers, autoimmune diseases, Type 2 diabetes, cardiovascular disease and infectious disease.

Cultures that get sun exposure, live for a very long time.

People in all the five of the blue zones are in sun exposed latitudes. Blue zone areas are those areas of the world where people live the longest and are healthiest. These are Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California.

I would challenge anyone to find an area or nutrient or any factor that has such consistent anti-cancer benefits as vitamin D. The data are really quite remarkable.

Dr. Edward Giovannucci, Vitamin D expert

Who is at risk of Vitamin D deficiency?

Several high-risk groups for vitamin D deficiency have been identified. These include individuals who are:

• Avoiding exposure to sunlight
• Living at high latitudes
• Having darkly pigmented skin
• Obese
• Suffering from chronic kidney disease

What is the role of sunscreen in causing Vitamin D deficiency?

The vast majority of people even in sunny climates don’t get enough vitamin D.

In fact, studies in Southern California showed that 80 percent of Southern Californians were deficient in vitamin D. The reason is use of sunscreens. Sunscreens block the sun rays and thus the formation of Vitamin D.

Sunscreens contain hormone-disrupting chemicals that have been now shown to enter the body and disrupt the hormones especially estrogen. If you want to use a sunscreen, get a zinc based or a titanium-based sunscreen that blocks sun rays rather than absorbing them and you will be perfectly safe.

How can I reverse damage caused to my skin by use of sunscreen?

Sun causes wrinkles by damaging the collagen in the skin. Damaged collagen can be re-knitted together with vitamin C. Therefore, eating vitamin C is one of the smartest ways to get protection from sun damage.

Did You Know?

Smokers have a lot of wrinkles, due to the oxidative stress of tobacco smoke.

This uses up all the vitamin C in smokers and there’s no vitamin C left to re-knit the collagen breaks that occur from sun exposure.

Famous Hollywood actress Sophia Loren attributed her beautiful skin to consuming huge amounts of olive oil and using olive oil on her skin. Olive oil contains beneficial chemical known as polyphenols. Polyphenols increase the repair in the skin and block the UV light. Thus, olive oil helps in tolerating the sun.

Can people in sunshine rich countries develop Vitamin D deficiency?

Melanin is the pigment responsible for the darkness of the skin. Melanin in our skin blocks UV light from forming vitamin D.

Over 80 percent of the black or dark skinned people have profoundly low levels of vitamin D. For example: Indians have dark pigmentation, meaning having more melanin. That is why they have less vitamin D in spite of living in a sunshine rich country.

How does the body obtain Vitamin D?

You can get vitamin D from:

• Your diet
• Synthesize by exposure to sunlight
• Supplements

Did You Know?

Mushrooms contain a significant amount of vitamin D. However, the mushrooms we see in the market are grown in the dark and not in the open. Therefore, they are lacking in Vitamin D.

Moreover, to get sufficient amount of Vitamin D, one will have to eat a lot of mushrooms, which is impractical.

What is the best source of Vitamin D?

Sunlight: A natural source

In addition to food sources such as fatty fish, eggs, fortified milk and cod liver oil, the best source of Vitamin D is free. It is Sunlight! The human body uses ultraviolet B (UVB) radiation from sunlight to synthesize vitamin D. It is produced by our skin in response to sunlight exposure. Vitamin D receptors are found in almost all the tissues in the body, including the brain.

This is probably why, our forefathers have followed the practice of soaking in the morning sunlight, since the ancient times. Sunlight is essential for the body to absorb calcium from the food that you are eating.

O, Sunshine! The most precious gold to be found on earth.

Roman Payne

How much exposure to sunlight is required?

Usually an exposure of about 15 to 20 minutes of sunlight on the face and hands is enough for most of us to meet our body’s daily requirement.

We do not have to worry about the body producing excessive amount of vitamin D from sunlight. This is because our body is capable of regulating it’s production in the skin.

Vitamin D supplements

Vitamin D supplements are required to be taken in case of deficiency. Maintaining sufficient level is very important for several aspects of health and overall well being, as I mentioned earlier.

Is it necessary to take vitamin D supplements?

If you are unable to get the required exposure to sunlight, and there is a deficiency of Vitamin D, then we need to look for other options.

The next best method for supplementation is through Vitamin D capsules, powder or by injections. Low levels of vitamin D in the population may be tackled by taking a vitamin D supplement.

What is the ideal dose that will maintain the optimal level?

At 2000 IU a day, an average person will get the desired levels of Vitamin D in the blood. If you are overweight, it would be better to take 3,000 IU. In case you are obese, you may require even more than that.

People over the age of 70 years who are not getting enough sun, may require upto 3,500 IU per day or more, since the ability to synthesize Vitamin D declines with age.

Taking too much vitamin D, does not tend to cause problems until blood levels get up to around 250 nmol/L, which would mean taking a daily dose of more than 10,000 IU.

Why should elderly persons take Vitamin D?

What is the role of Vitamin D Supplements in preventing falls in the Elderly?

Muscle weakness is a common symptom of vitamin D deficiency.

As our age increases, our muscles lose vitamin D receptors. Therefore, muscle strength decreases, as we age. Supplementation of Vitamin D in the elderly improves muscle strength. Vitamin D boosts muscle strength of all the muscles, particularly in the quadriceps (muscles of the front of thigh), which are important for fall prevention.

Vitamin D also improves balance. Improved muscle strength and balance, help to decrease chances of falling down in older men and women. It is now common to provide vitamin D for those at high risk for falls.

How much vitamin D should the elderly take?

The American Geriatric Society recommends a total of 4,000 IU a day, in the elderly. This should improve the blood levels of Vitamin D in about 90% of elderly people to the target vitamin D blood level of 75 nanomoles per liter.

Vitamin D supplementation helps in fall prevention, but the best way for prevention of falls is exercise. If you compare the two, taking vitamin D may lower the fall risk, but, strength and balance training, along with vitamin D, is more powerful. Therefore, we should supplement with Vitamin D and start strength and balance training for prevention of falls in the elderly.

Can vitamin D supplementation in the elderly increase the risk of fall?

Yes, high doses of vitamin D, actually increase fall risk by 30%, within the first three months of the high dose.

Vitamin D improves physical performance, reduces chronic pain, and improves mood so much that the person starts moving around more. Increase movement increases the risk of fall.

When elderly people are given a high dose of vitamin D, they get a burst in physical functioning. Balancing power takes time to catch up with the improved muscle function. It is like giving someone a sports car all of a sudden who is used to driving an old car. Therefore, vitamin D given in large doses to the elderly may increase the risk of falls.

Is Vitamin D the best supplement for Fibromyalgia?

Fibromyalgia is a common joint and muscle disease. It is characterized by widespread musculoskeletal pain, and often accompanied by other symptoms, such as fatigue.

Mayo Clinic, found that 93% of fibromyalgia-type patients were vitamin D deficient. The researchers concluded that this economical therapy which has very low side effects should be considered in patients with fibromyalgia syndrome.

Studies have also observed that the majority of those with pain syndromes and low D levels appear to benefit from vitamin D supplementation. Symptoms improve in up to 90% of patients after vitamin D supplementation.

Note: This information is provided for educational and informational purposes only and does not constitute providing medical opinion.

About the Author

Dr. Ashok Birbal Jain, MD is an eminent Physician of Wardha, India, with four decades of active practice. He graduated from MGIMS, Sewagram, Maharashtra. His research study during M. D. was on Heart-Lung problems. He is the Executive Director of Center for Diabetes Heart & Asthma Care (CDHAC)

Along with his spouse Dr. Aruna A Birbal Jain, MD an eminent Pathologist, he has authored many books. Their books reflect their vast experience in early detection and managing various health problems.

He is a voracious reader and has vast knowledge. Dr. Ashok has a strong hold on holistic sciences of Homeopathy, Yoga, Ayurveda and Reiki also.

Health Related Reads:

Health and Food Related Videos:

Here are some health and food related videos from our YouTube channel. You can subscribe to the channel to stay updated, and watch more such insightful discussions from Season 1 and Season 2 of our talk show, Unleash With FTEM

Mental Health Related Reads: