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It is by far the most-talked about vitamin this year – with growing research proving that a Vitamin D deficiency can cause not only calcium deficiency (which can lead to osteoporosis), but other serious illnesses and hormone imbalances. So why all the fuss now? A study done in 2007 found a whopping 50% of women of childbearing age significantly deficient in Vitamin D and other research demonstrates a connection between cancer-survivors and adequate Vitamin D. Many of my patients have begun taking a separate Vitamin D supplement, as directed by their doctor, and those that aren’t are asking questions about what this mysterious vitamin is, how much we need, and how to know if we are getting enough.

De-Mystifying Your D

Vitamin D is a unique nutrient, which is actually considered a hormone rather than a vitamin, and therefore plays many important roles in the body. The most famous is its function to facilitate proper calcium absorption, thus promoting healthy bone mineralization and preventing osteoporosis. However, recent studies have shown that sufficient Vitamin D also plays a significant role in maintaining a healthy immune system, nervous system and endocrine system, while also preventing serious illnesses like cancer, autoimmune disorders, cardiovascular disease and diabetes. A deficiency may also be contributing to a couples inability to get pregnant, or other disruptions of hormone balance.

How Much Is Enough?

The only way to know if your body is struggling without enough Vitamin D, is to get your levels checked at your doctor’s office. Through a simple blood test, they can see the levels of 25-hydroxyvitamin D (25-OHD – aka “Vitamin D”) in your blood, which should be no less than 15 ng/mL (and ideally at 40 ng/mL). Based on your individual assessment, your health care provider can help you find the best plan to increase your Vitamin D levels to prevent illness and keep your body functioning at its best.

How to with Supplement Additional Vitamin D

The best way to get Vitamin D is through exposure to sunlight (see below), but there are some ways to incorporate the nutrient into your diet. However, the few foods that actually contain Vitamin D, do so in minimal amounts, making it especially difficult to maintain healthy levels without supplementation. Here is a list of foods with Vitamin D that you can play with:

• Salmon (especially wild-caught)
• Mackerel (especially wild-caught)
• Tuna Canned in Water
• Sardines Canned in Oil
• Milk (fortified with vitamin D)
• Egg Yolks
• Beef or Calf Liver
• Some Fortified Cereals

The appropriate dosage of a Vitamin D supplement is a controversial one. Research and medical doctors are safely using anywhere from 1,000 IU (international units) to 10,000 IU in adults. Dr. Andrew Weil and the Vitamin D Council are two reputable sources that agree on a 2,000 IU dose  (above and beyond a normal multi-vitamin, which commonly have between 200-600 IU) as safe for most adults between the ages of 15-70, and to increase that number if the individual has little to no sun exposure. The quality and the type of supplement you are taking also make a difference (ie: Vitamin D3 is most similar to that which we get from the sun, as opposed to D2), so it is important to discuss with your doctor and get a good recommendation.

The good news is you can’t over-produce Vitamin D from sun exposure or diet,  but careless supplementation can lead to toxicity in some cases. Vitamin D toxicity can present as fatigue, constipation, dizziness or heart palpitations. Medical professionals agree that while it is important not to have “too much of a good thing,” supplementing with Vitamin D is difficult to reach toxic levels. The amount of Vitamin D your body naturally produces after an hour of sun-exposure can reach levels of 15,000-25,000 IU, so there is little to be concerned about when supplementing with 1,000-2,000 IU per day. The best way to avoid toxicity is to get your nutrient levels checked to see if there is a need first.

Let The Sun-Shine On

It is true, that the sun is the most natural and potent way to get your fix of Vitamin D – at a much higher level than we can consume nutritionally. Best of all, you absolutely cannot overdose on Vitamin D this way. Your body knows exactly how and what from the ultraviolet rays to absorb through the skin to produce your nutritional quota. Of course, we all know the damage too much sun-exposure can cause separate and aside, so it is important to take certain precautions.

• Vitamin D absorbs best without sun screen, so don’t be afraid to sit out unprotected for 10 minutes each day before applying spf 15 or 30 lotion (note: always apply spf to your face, and be mindful if this recommendation is not a healthy choice for you, and use other ways to get Vitamin D)
• Adequate Vitamin D absorption may take longer in people with darker skin tones (up to an hour, say several sources), so these individuals may want to consider supplementing with another form of Vitamin D to prevent prolonged unprotected sun exposure.
• If you have fair skin, or a history of skin cancer, avoid unprotected sun exposure and get any Vitamin D needed from a supplement or dietary nutrition (plus some Vitamin D will absorb through sunscreens, just at a slower rate).
• Vitamin synthesizes slower through the skin as we age, so it is important to continually keep up on checking your nutritional levels. And don’t forget about seasonal changes! Research has shown that people living below the latitude of Los Angeles year-round are least likely to have a Vitamin D deficiency. So if you are a local New Yorker (like me), or other Northern Hemisphere resident, be mindful as that summer sun starts to set and your clothing becomes all that much thicker. You may need to adjust your Vitamin D intake in the winter.

Sun Safety

In the hot summer sun this year, it is important to protect your skin from the harmful sun rays if you are spending any length of time outside. Sunscreen is the best way to do this. It is recommended to either saturate your skin with an spf spray or use 2-3 Tbsp of lotion at a time, and to reapply every 2 hours or after swimming. Consumer reports listed the following as the best  and most effective sunscreens on the market right now:

• Up & Up Sport Continuous (Target),
• Walgreens Sport Continuous
• Banana Boat Sport Performance Continuous
• Aveeno Continuous Protection.