A Quick Look at Vitamin D

Vitamin D is an essential nutrient that our bodies use to maintain healthy bones, a healthy immune system, and a steady energy level.

How do we get vitamin D?
Vitamin D is made through our skin in response to UV light radiation, such as sunlight. The angle of the sun and melanin content (skin tone) both affect the amount of vitamin D that the body can make. People who live at far Northern or Southern latitudes, get less usable sunlight exposure in the fall and winter months. People who live in these locations develop vitamin D deficiency more easily than people living close to the equator. People with more melanin in their skin make vitamin D at a slower rate than people with less melanin in their skin because melanin protects the skin from UV radiation. However, less melanin makes someone prone to sunburn and developing skin cancer.

Because of the risks associated with UV radiation, sunlight exposure is not the recommended way to get vitamin D. Instead, it is recommended to take a vitamin D supplement. “Why not just get it in the diet?” you may ask. Well, the answer is that vitamin D doesn’t naturally occur in most foods people eat (exception being deep water fish living in cold waters). In Western countries it is often added to dairy products, but that’s a supplement too.

How much do I need every day?
It’s recommended to take 800-2,000 International Units (IU) of vitamin D3 daily. “Wait, why did you just write a ‘3’ after the ‘D’?” Answer: there are two types of vitamin D that we can take. One is vitamin D3, also known as cholecalciferol. The other type is vitamin D2, also known as ergocalciferol. Cholecalciferol comes from animal sources and is easiest for our bodies to absorb. Ergocalciferol comes from plant sources (plants make vitamin D, too!) and is harder for our bodies to absorb.

Pharmacies, drug stores, and grocery stores often have a wide selection of vitamin D to choose from. Be sure to check the labels to see what type and how much vitamin D a serving of the supplement provides. Vitamin D3 is preferred over vitamin D2. If the label shows more than 2,000 IU per serving then you will have to adjust how often you take it to stay in the range of 800-2,000 IU daily. For example, if a serving is 5,000 IU, then you can take it every 3-6 days.

Fun fact: vitamin D is stored in our fat cells, that means that once it’s absorbed into your body it is slow to leave.

Disclaimer: if you have any questions about vitamin D supplementation or if you think that you have low vitamin D levels, please consult with your primary healthcare provider. They can order a simple blood test to see what your level is. If it’s low, then they can prescribe a high-dose vitamin D supplement to get your levels back into the normal range.