During winter our immune system can take a beating, we get sick with cold and flu and spend more time in-doors sheltering from the bad weather. As the daylight decreases during the winter months so too does our sun exposure and our health can suffer for it because our vitamin D levels drop.
In recent years it has become increasingly clear that vitamin D is an extremely novel and important pro-hormone. Not only is vitamin D involved in calcium and bone metabolism, but it has several other functions of equal import.
A vitamin D deficiency can lead to all sorts of illnesses, including everything from simple colds and flu to chronic diseases like heart failure. Importantly, since vitamin D can really only be obtained through natural sun exposure or supplementation with high doses of vitamin D3, it is crucial that we pay close attention to our vitamin D levels. In terms of natural sunlight exposure, a fair-skinned person can produce enough vitamin D from about 15 minutes of direct sunlight exposure during the peak summer months, while a darker-skinned person may need as much as an hour-and-a-half of sunlight exposure. Since sunscreens are designed to block out the UV rays responsible for vitamin D production in the skin, we can only obtain vitamin D from the sun without wearing sunscreen. New Zealand’s summer sun is too harsh for us to not wear sun protection, added to this our modern lives find us spending both work and leisure time indoors; so supplementation is often needed year-round. If you are unsure about your vitamin D levels, you may wish to have a blood test taken to determine the appropriate amount of vitamin D to supplement. The health benefits of vitamin D are numerous and well documented. Some of the benefits include:
Regulation of calcium and phosphorus
Vitamin D plays a key role in the absorption of calcium and phosphorus. Vitamin D helps to absorb these nutrients which lead to strong bones. Here in New Zealand the elderly who are in rest homes or housebound are encouraged to increase their vitamin D levels through supplementation to aid their body’s ability to strengthen muscles and bones. ACC figures showed about 30 per cent of elderly people suffered falls each year. They also show the risk of falling increases with age, but boosting Vitamin D has helped reduce rates.
Helps the immune system
Vitamin D promotes a healthy immune system. This will decrease the frequency of infections such as the cold and flu. While it encourages a healthy immune system, vitamin D may also inhibit the development of auto-immune diseases such as lupus and multiple sclerosis.
Encourages cellular differentiation
Cellular differentiation is needed in order to perform specialised functions appropriately. Vitamin D slows down the rate at which cells proliferate or multiply. It is this function that research has suggested is responsible for vitamins D’s ability to fight cancer.
Anti-inflammatory agent
Chronic inflammation can contribute to many major diseases. In addition to reducing inflammation, vitamin D can reduce muscular pain.
Regulation of blood sugar levels
Receiving an adequate daily level of vitamin D can protect against the development of diabetes, hyperglycemia and insulin resistance. Through adequate levels of vitamin D, the pancreas is able to perform the function of making and secreting insulin.
Lowers blood pressure
Vitamin D reduces the risk of hypertension or high blood pressure. It not only reduces the risk of development of hypertension but may also reduce blood pressure in patients with hypertension.
Beneficial agent to treat/prevent diseases
In addition to the diseases previously mentioned, Vitamin D could be beneficial in the treatment of osteoporosis, rickets, psoriasis, muscle weakness and pain. New studies researching vitamin D are published all the time. One such study, presented at the recent American Association for Cancer Research Pancreatic Cancer Conference, is shining light on how vitamin D, specifically sunlight exposure, effects the development of pancreatic cancer. This kind of research is breaking new ground in terms of potential prevention of an aggressive cancer. You should always consult your health professional before taking a supplement for the appropriate dosage recommendations. Never discontinue any medication you are taking or self-diagnose. Get a blood test to check your levels of vitamin D and if you are not getting enough vitamin D through regular exposure to sunlight or natural food sources alone you can look to supplementation.
