Vitamin D - Why it's Key to Your Overall Health

why it really is key to your overall health! Dvitamin

Written by Nutritionist Derek Johnson & Dominique Fradin-Read, MD, MPH

By now you’ve most likely heard that Vitamin D is really important – but you may not be aware of how much it impacts us as we age. Clinical studies have firmly established the relevance of vitamin D and its correlation with good health, prevention and overall wellness.

To understand the unique benefits of vitamin D it helps to understand what it actually is. Vitamin D refers to a group of fat-soluble vitamins that are often considered as pro-hormones that play many essential roles in the body.

The two main forms of Vitamin D are:

• Vitamin D2 is synthesized by some plants (mainly mushrooms and yeast) and is present in very small quantities in a few foods such as fatty fish, egg yolks or milk products • Vitamin D3 is synthesized by the skin when it is exposed to ultraviolet B (UVB) from sunlight

Vitamin D collectively promotes the absorption of calcium in the gut, helps to maintain bone strength and prevents against osteoporosis as we age. It also regulates aging in many tissues of the body and its

receptors have shown to play an essential role to maintain healthy skin and hair. Many genes that regulate cell growth are under the control of vitamin D so it is key to maintain a good level of blood Vitamin D for optimal functionality of the immune system, nerves and muscles.

Potential effects of Vitamin D deficiency

• Increased risk of skin aging and hair loss • Contributor to insulin resistance, weight gain and diabetes • Has been identified as a potential risk factor for many chronic diseases including cancers and cardiovascular diseases that are not traditionally associated with it • While low vitamin D levels may increase the risk of cognitive decline, the combination of vitamin D insufficiency and deficiency have been associated with all-cause dementia,

Alzheimer disease and stroke • Recurrent infections, autoimmune diseases, anxiety and depression are examples of conditions that are associated with chronic deficiency

Vitamin D: No longer the “sunshine vitamin”

In the not-so-distant past, Vitamin D was called the “sunshine vitamin” due to sunlight being the major source of it. The theory was that 5-30 minutes of sun exposure on the skin of the face, arms, back or legs (without sunscreen) between 10 a.m. and 3 p.m. at least twice per week would be adequate for proper vitamin D synthesis.

While this scenario might still be true in the mountains of Sicily or on the Greek Islands, it is no longer the case for those in densly populated cities. Many studies have shown that pollution and environmental factors create a constant shield preventing the penetration of the UVB rays which play a significant independent role in vitamin D deficiency.

In addition, UV radiation is a carcinogen and increases the risk of developing various skin cancers including melanoma. Lifetime cumulative UV exposure causes damage to skin and is largely responsible for some age-related cosmetic changes such as wrinkles and pigmentation of the skin. The American Academy of Dermatology advises against prolonged sun exposure and recommends that protective measures be taken, including the use of sunscreen, whenever one is exposed to the sun.

The optimal intake of Vitamin D varies by person.

There are many reasons why some people would need higher dosages of vitamin D than others. From skin pigment, to gastrointestinal conditions, to those with cancer, autoimmune disease, diabetes, skin and hair conditions – it all depends individually. So, if you’re hoping to reach or maintain optimal health as you age, make vitamin D a priority. Vitamin D supplementation is simple, safe and inexpensive. While there is no one-size-fits-all recommended dosage, we encourage you to discuss it with your physician and nutritionist.

About the Authors:

Dominique Fradin-Read, MD, MPH is the Medical Director at VitaLife MD. Vitalifemd.com.

Derek Johnson, B.S. Dietetics, BCIH, CN, Functional

Nutritionist is the Nutrition Director at New Metabolism and Executive Nutrition Director at The Biggest Loser® Resort, newmetabolism.com.

bon appétit

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