Vitamin D Testing
Vitamin D is made in our skin upon exposure to sunlight and is well-known for maintaining healthy bones but also imparts many health benefits in preventing certain health conditions. Signs of low Vitamin D levels include: joint and muscle pain, fatigue, frequent colds/flu, low mood and depression. Excellent food sources of vitamin D are: fatty fish (salmon, mackerel and tuna), egg yolks and fortified foods such as milk, soy milk, orange juice, cereal, and oatmeal. Depending upon your current Vitamin D levels and where you live, it may be difficult to get enough from food or sunlight alone. Its best to test for current Vitamin D levels in the blood before you consider supplementation to help determine your ideal dose as high levels of Vitamin D in the body can be harmful to your health.
Benefits of Vitamin D
Research suggests that optimal Vitamin D levels may help:
Sunlight and making enough Vitamin D
Vitamin D (aka Vitamin D3) is a fat-soluble vitamin that is made in our skin when we are exposed to sunlight [specifically Ultraviolet B (UVB) radiation]. Thats why we call Vitamin D the "Sunshine Vitamin". A few factors can affect how well we make our vitamin D:
Why is it important to get Professional Advice when Supplementing with Vitamin D?
Its important to test your Vitamin D status with your Medical Practitioner (such as a Naturopathic Doctor or Family Physician) before you take a supplement because high doses of vitamin D in your body can be harmful (toxic) to your health causing high blood calcium, nausea, vomiting and can affect your kidney health.
How can I test my Vitamin D levels?
A blood test can be used to determine if you have a Vitamin D deficiency.
Every Lab is different, but results can show:
What can I do if I have low Vitamin D?
Enjoy the sun during summer months (practice safe sun exposure) but you need not fear the sun.
In the winter months, take a vitamin D3 supplement (your ideal dose is based on your blood levels & health history). Oil-based drops & softgels are best for absorption.
Talk to your Naturopathic Doctor (or Healthcare Provider) about Vitamin D, if you need testing or would like to optimize your diet, lifestyle and supplements to support your health goals.
Benefits of Vitamin D
Research suggests that optimal Vitamin D levels may help:
- Prevent infections (cold/flu)
- Reduce the risk of Diabetes (type II)
- Prevent Prostate, Colon & Breast cancers
- Reduce the risk of Multiple Sclerosis
- Support brain health
- Reduce risk of pregnancy complications (such as Gestational Diabetes, preeclampsia, preterm birth)
- Improve Depression
- Improve Asthma and Reduce the Risk of Respiratory Infections
- Support in Rheumatoid Arthritis, Lupus, and Psoriasis
Sunlight and making enough Vitamin D
Vitamin D (aka Vitamin D3) is a fat-soluble vitamin that is made in our skin when we are exposed to sunlight [specifically Ultraviolet B (UVB) radiation]. Thats why we call Vitamin D the "Sunshine Vitamin". A few factors can affect how well we make our vitamin D:
- Aging: naturally lowers ability to make enough Vitamin D
- Wearing Sunscreen: sunscreens absorb UVB rays which prevents vitamin D production in the skin
- Melanin (skin pigmentation) absorbs UVB rays and limits Vitamin D production so people with darker skin tones make less Vitamin D and need 3-5X longer sunlight exposure than those with less melanin (fairer skin tones)
- Our Earthly Location and Season: In the winter, less UVB radiation reaches the earth’s surface. This is a phenomenon known as the Solar Zenith Angle, and explains why you receive very little (if any) Vitamin D from sun exposure if you reside above or below 33-degrees latitude. This really affects those of us in the Greater Toronto Area (at approximately 43-degrees North) between the months of November to February.
Why is it important to get Professional Advice when Supplementing with Vitamin D?
Its important to test your Vitamin D status with your Medical Practitioner (such as a Naturopathic Doctor or Family Physician) before you take a supplement because high doses of vitamin D in your body can be harmful (toxic) to your health causing high blood calcium, nausea, vomiting and can affect your kidney health.
How can I test my Vitamin D levels?
A blood test can be used to determine if you have a Vitamin D deficiency.
Every Lab is different, but results can show:
- Deficiency = Less than 25.0 nmol/L
- Moderate to Mild deficiency = 25.0 - 80.0 nmol/L
- Optimum Range = 80.0 - 200.0 nmol/L
- Toxicity possible = Greater than 250.0 nmol/L
What can I do if I have low Vitamin D?
Enjoy the sun during summer months (practice safe sun exposure) but you need not fear the sun.
In the winter months, take a vitamin D3 supplement (your ideal dose is based on your blood levels & health history). Oil-based drops & softgels are best for absorption.
Talk to your Naturopathic Doctor (or Healthcare Provider) about Vitamin D, if you need testing or would like to optimize your diet, lifestyle and supplements to support your health goals.
Vitamin D deficiency
Vitamin D has been studied for its role in a variety of diseases and health conditions such as:
Vitamin D has been studied for its role in a variety of diseases and health conditions such as:
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Final Thoughts:
- Vitamin D is essential for health and wellness and may actually prevent certain health conditions
- We make Vitamin D when our skin is exposed to sunlight. Various factors can reduce our ability to make adequate Vitamin D such as our age, location on earth, the season and our skin tone. So it may be wise to supplement, especially in winter-months.
- Because high levels of blood Vitamin D can be toxic, its good to test your levels before you supplement.
Curious about Vitamin D and wonder if Naturopathic Medicine can help?
Contact us for your First Naturopathic Visit with Dr Monique and get started today! |
References
- Agmon-Levin, N., Theodor, E., Segal, R. M., & Shoenfeld, Y. (2013). Vitamin D in systemic and organ-specific autoimmune diseases. Clinical reviews in allergy & immunology, 45(2), 256–266. https://doi.org/10.1007/s12016-012-8342-y
- Cigolini, M., Iagulli, M. P., Miconi, V., Galiotto, M., Lombardi, S., & Targher, G. (2006). Serum 25-hydroxyvitamin D3 concentrations and prevalence of cardiovascular disease among type 2 diabetic patients. Diabetes care, 29(3), 722–724. https://doi.org/10.2337/diacare.29.03.06.dc05-2148
- Holick M. F. (2004). Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. The American journal of clinical nutrition, 80(6 Suppl), 1678S–88S. https://doi.org/10.1093/ajcn/80.6.1678S
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- Marino, R., & Misra, M. (2019). Extra-Skeletal Effects of Vitamin D. Nutrients, 11(7), 1460. https://doi.org/10.3390/nu11071460
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- Mondul, A. M., Weinstein, S. J., Layne, T. M., & Albanes, D. (2017). Vitamin D and Cancer Risk and Mortality: State of the Science, Gaps, and Challenges. Epidemiologic reviews, 39(1), 28–48. https://doi.org/10.1093/epirev/mxx005
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- Pilz, S., Tomaschitz, A., März, W., Drechsler, C., Ritz, E., Zittermann, A., Cavalier, E., Pieber, T. R., Lappe, J. M., Grant, W. B., Holick, M. F., & Dekker, J. M. (2011). Vitamin D, cardiovascular disease and mortality. Clinical endocrinology, 75(5), 575–584. https://doi.org/10.1111/j.1365-2265.2011.04147.x
- Pittas, A. G., Jorde, R., Kawahara, T., & Dawson-Hughes, B. (2020). Vitamin D Supplementation for Prevention of Type 2 Diabetes Mellitus: To D or Not to D?. The Journal of clinical endocrinology and metabolism, 105(12), dgaa594. https://doi.org/10.1210/clinem/dgaa594
- Rondanelli, M., Miccono, A., Lamburghini, S., Avanzato, I., Riva, A., Allegrini, P., Faliva, M. A., Peroni, G., Nichetti, M., & Perna, S. (2018). Self-Care for Common Colds: The Pivotal Role of Vitamin D, Vitamin C, Zinc, and Echinacea in Three Main Immune Interactive Clusters (Physical Barriers, Innate and Adaptive Immunity) Involved during an Episode of Common Colds-Practical Advice on Dosages and on the Time to Take These Nutrients/Botanicals in order to Prevent or Treat Common Colds. Evidence-based complementary and alternative medicine : eCAM, 2018, 5813095. https://doi.org/10.1155/2018/5813095
- Shaffer, J. A., Edmondson, D., Wasson, L. T., Falzon, L., Homma, K., Ezeokoli, N., Li, P., & Davidson, K. W. (2014). Vitamin D supplementation for depressive symptoms: a systematic review and meta-analysis of randomized controlled trials. Psychosomatic medicine, 76(3), 190–196. https://doi.org/10.1097/PSY.0000000000000044
- Schwalfenberg, G. K., Genuis, S. J., & Hiltz, M. N. (2010). Addressing vitamin D deficiency in Canada: a public health innovation whose time has come. Public health, 124(6), 350–359. https://doi.org/10.1016/j.puhe.2010.03.003
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- Wei, S. Q., Qi, H. P., Luo, Z. C., & Fraser, W. D. (2013). Maternal vitamin D status and adverse pregnancy outcomes: a systematic review and meta-analysis. The journal of maternal-fetal & neonatal medicine: the official journal of the European Association of Perinatal Medicine, the Federation of Asia and Oceania Perinatal Societies, the International Society of Perinatal Obstetricians, 26(9), 889–899. https://doi.org/10.3109/14767058.2013.765849