Vitamin D is important for calcium and bone metabolism, gut and mucosal lining protection, and immune response. Vitamin D deficiency is worldwide, especially in the elderly population.
Three areas where vitamin D plays an especially important role are:
- Bone
- Gut
- Immune
1. Bones
Vitamin D3 helps your bones absorb calcium and phosphorus. This makes bones strong. When taken with vitamin K2, D3’s actions are increased. What’s more is the help vitamin D supplies to muscle status: “Cochrane analysis found that vitamin D supplementation in care home residents reduced the rate of falls by 27%.”
2. The Gut
Vitamin D helps support the tight junctions between the cells lining the gastrointestinal tract. It plays a role in maintaining the intestinal barrier and has also been studied for its potential role in inflammatory bowel disease. It also helps promote a healthy microbiome, especially those microbes that make the B vitamins for you.
A healthy level of Vitamin D3 helps support the microbiome. A healthy microbiome makes the right balance of short chain fatty acids (SCFAs). The right balance of SCFAs helps you sleep. When you sleep, you heal.
3. The Immune System
Vitamin D has been studied for its potential role in respiratory tract infections, although more recent evidence has questioned how much supplementation reduces the overall risk. Specifically, vitamin D plays a role in maintaining mucosal barriers and regulating immune and inflammatory responses.
We do see a number of people with chronic disease more susceptible to COVID-19, and traditionally those with chronic disease have low stores of Vitamin D. In line with this, a number of small studies show trends that support the thought that low levels of Vitamin D increase risk of severe reactions to COVID-19. Collection of data continues as these limited, small, non-ethnically diverse observational patient data does not provide us a direct cause and effect.
Read More: Vitamin B12: The Overlooked Nutrient for Energy and Healthy Aging – By Dr. Laura M. Brown, ND
How much Vitamin D do you need?
In Ontario, OHIP no longer pays for routine vitamin D testing in the general population. The Ontario Health Technology Advisory Committee concluded that routine testing could not be justified based on the available evidence, at a time when testing had increased dramatically and was expected to cost the province up to $66 million that year. Testing is still covered for certain medical conditions.
Supplementation of 1000IU per day is generally prescribed; you may need more or less, and too much can be harmful, so be careful. A baseline lab test every year or two helps direct what dose you should take. In all, we need to pay attention to our levels of vitamin D. Vitamin D levels are measured in ng/ml or nmol/l (1 ng/ml is equivalent to 2.5 nmol/l). In Canada, 75-250 nmol/L is commonly used as a laboratory reference range. It is individual, but in my practice, we generally like to see the levels around 120nmol/L.
How to get Vitamin D
For those living in the geographical latitudes of Canada, about 1000IU can be made in the body with around twenty minutes of unprotected skin in mid-day sunlight between May and September, although the amount produced can vary considerably depending on factors such as skin type, age, cloud cover, how much skin is exposed, and location. More time in the sun has its drawbacks; skin cancer is the most diagnosed cancer in Canada. Fatty fish like salmon and mackerel as well and beef liver and egg yolks, naturally have a small amount of Vitamin D3.
Vitamin D is a fat-soluble vitamin, so you store it up in your body in the summer months and draw on your stores in the winter. Your levels will be at their lowest in the springtime, especially if you do not supplement.
About Dr. Laura M. Brown, ND
Dr. Laura M. Brown is a regulated Naturopathic Doctor dedicated to helping patients restore health and vitality through personalized, evidence-informed care.
With a special focus on digestive health, hormone balance, emotional well-being, and energy, she looks beyond symptoms to uncover root causes and support the whole person—body, mind, and spirit.
A graduate of the Canadian College of Naturopathic Medicine, Dr. Brown is a published author of Beyond Digestion: How GUT Health Connects to Your Mind, Body, and Soul, educator, course creator, and internationally featured podcast guest. She combines modern science with traditional naturopathic wisdom to guide patients toward lasting wellness.
Learn more about Dr. Laura Brown, her work, and her approach to naturopathic care on her website.
Read More: Let There Be Light: Role of Light in Health and Healing – By Dr. Laura M. Brown, ND
Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here. The views and recommendations expressed by contributing practitioners reflect their own professional opinions and clinical experience and do not necessarily reflect those of The Hearty Soul.