Vitamin D-The Sunshine Vitamin

Vitamin D is a water-soluble vitamin, which means it needs water to dissolve and to be used by our body. It is produced endogenously when ultraviolet rays from the sun hit the skin.

Vitamin D is called the sunshine vitamin. A cholesterol compound found in the skin, converts to a precursor of vitamin D. This is just one more reason why we NEED cholesterol. UV exposure of the full body, causing a slight pinkness in the skin, is equivalent to an oral intake of 10,000–25,000 IU of vitamin D3.

Research shows strength and balance are linked to optimal vitamin D levels. A 2006 study reported that 700 IU daily reduced falls in women by 46%.

Benefits

• Aids in normal bone growth

• Builds energy

• Regulates heart action

• Effective in clotting the blood

• Allows for better absorption of minerals

• Promotes healthy eyes

• Nourishes the thyroid gland

• Promotes calcium absorption in the gut

• Helps prevent hypocalcemic tetany

• Along with calcium, helps protect older adults from osteoporosis

• In high doses, has been shown to reduce the risk of multiple sclerosis

• Has anti-cancer benefits

• Regulates insulin levels in diabetics

• Supports cardiovascular health and regulates blood pressure

Signs of deficiency

• Fatigue

• Depression

• Defective teeth

• Infections

• Imperfect bone structure

• Muscle weakness and/or pain

• Heart Disease

• Increased risk of osteoporosis

• Increased fractures

• Linked to breast and colon cancer

• Rickets in children/osteomalacia in adults

• Increased risk of schizophrenia

• Increased risk of type 2 diabetes

• Linked to autism, Parkinson's disease, amyotrophic lateral sclerosis (ALS) and Alzheimer's disease

• Increased risk of stroke and congestive heart failure

Foods that provide vitamin D

• Butter

• Eggs

• Sardines

• Fish liver oils

• Tuna

• Sunflower seeds

• Raw milk

Herbs that provide vitamin D

• Alfalfa

• Bee pollen

• Fenugreek

• Red raspberry

• Rose hips

• Papaya

Avoid

• Sunscreens with vitamin A. Studies show creams laced with vitamin A, such as retinyl palmitate or retinol, may cause tumors and lesions to develop.

• Sunscreens with oxybenzone, a synthetic estrogen, which penetrates the skin, can disrupt the hormone system.

  
  

Look for sunscreens with zinc oxide, 3% avobenzone or Mexoryl SX. They protect the skin from UVA radiation. Go to EWG.org to see how your sunscreen ranks.

Resources

1. Office of Dietary Supplements - Vitamin D. (n.d.). Retrieved May 14, 2020, from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

2. Hovis, B. S. (n.d.). Vitamins & Minerals. Retrieved May 11, 2020, from https://trinityschool.instructure.com/courses/499/pages/week-1-lecture-3-vitamins-and-minerals

3. Engelsen, O. (2010, May). The relationship between ultraviolet radiation exposure and vitamin D status. Retrieved May 14, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257661/

4. Ameling, L. (n.d.). Women's Health. Retrieved May 14, 2020, from https://trinityschool.instructure.com/courses/578/pages/week-1-lecture-womens-health

5. Vitamin D and your health: Breaking old rules, raising new hopes. (n.d.). Retrieved May 14, 2020, from https://www.health.harvard.edu/newsletter_article/vitamin-d-and-your-health-breaking-old-rules-raising-new-hopes

6. EWG's 2019 Guide to Safer Sunscreens. (n.d.). Retrieved May 14, 2020, from https://www.ewg.org/sunscreen/top-sun-safety-tips/