Keeping Up Your Vitamin D Levels BY DR. ARIANNA CARUGHI SAB MEMBER, NUTRITIONAL SCIENTIST
One of the most important things we can do these days gens and boosts the defenses of the membranes that is keep up our vitamin D status (or levels in our blood). line body cavities and passages like those of the respiComing out of winter and with “shelter-in-place” and ratory tract. “stay-at-home” orders we should redouble our efforts to Large population studies show that low blood levels of obtain vitamin D in our diet. Why? Because studies show vitamin D are linked to higher levels of both viral and that optimal levels of this vitamin appear to protect and bacterial infection. The effect is stronger in individuals improve the time course of difficult-to-treat viral respira- with chronic pulmonary disease or asthma. Studies also tory tract infections such as influenza. show that higher vitamin D status is associated with betVitamin D is a fat-soluble vitamin that can be manufac- ter outcome and time course of the infection. tured in our skin upon exposure to sunlight. Some foods Looking at the effectiveness of vitamin D supplementalike oily fish, eggs and fortified dairy products contain tion, three large reviews consistently show its benefits vitamin D but it is difficult to achieve sufficient intake by for preventing respiratory tract infection, particularly in
diet alone. Famously known for its role in building and children. Daily smaller doses of 400 to 1000 IU (or 10 maintaining strong bones and in calcium absorption, we to 25 mcg) appear to be more effective than single large now know that vitamin D has many other effects in our doses. Those individuals that were most vitamin D defibody, particularly on the immune, nervous and cardio- cient experienced the greatest benefit. Levels from 1000 vascular systems.
to 2000 IU (or 25 mcg to 50 mcg) are known to be safe
Vitamin D plays an important immuno-regulatory role in and beneficial but individuals should not go higher than the immune system as it enhances innate immunity and this unless medically advised to do so, because large the protective immune responses to respiratory patho- doses actually suppress T-cell function.