The Sunshine Vitamin:Understanding Vitamin D
As we ease into the darker, winter months, a topic that often takes center stage is the significance of vitamin D levels and its connection to sunlight and our health. However, there's a remarkable twist to this story that not many are aware of: vitamin D is not a vitamin; it's a hormone! Today, we'll talk about the fascinating process of how our skin absorbs this hormone, its myriad benefits, and why obtaining it naturally through sun exposure is far superior to supplementation. We'll also discuss the crucial role of vitamin K in vitamin D absorption and share holistic approaches to maintain optimal vitamin D levels during the winter months.
A Hormone in Disguise
Vitamin D, often referred to as the "sunshine vitamin," plays a pivotal role in numerous bodily functions. However, it's important to clarify that vitamin D is, in fact, a hormone, or prohormone to be exact. A prohormone serves as a precursor to hormones in the body. The primary form of vitamin D is vitamin D3, which plays a vital role in regulating calcium and phosphorus levels in the bloodstream. The skin plays a key role in its synthesis through a multi-step process.
When your skin is exposed to sunlight, specifically ultraviolet B (UVB) rays, a remarkable transformation takes place. A cholesterol compound present in your skin is converted into vitamin D3 when it absorbs UVB radiation. This newly formed vitamin D3 then travels through the bloodstream to the liver, where it undergoes the first step of activation. From there, it moves to the kidneys for the final activation. The active form of vitamin D, calcitriol, is what your body uses for various essential functions.
The Multifaceted Functions of Vitamin D
Vitamin D plays a crucial role in an array of functions within the body. Its impact on overall health cannot be overstated. Here's a look at some of its key functions:
Bone Health: Vitamin D is renowned for its role in bone health. It promotes the proper absorption of calcium and phosphorus, which is vital for the formation and maintenance of strong, healthy bones. Low vitamin D levels can lead to decreased bone mineralization, increasing the risk of conditions associated with bone health.
Immune System Support: Vitamin D contributes to the proper functioning of the immune system. It aids in the regulation of immune responses and can help the body fight off infections more effectively. Low vitamin D levels have been linked to increased susceptibility of infections and dis-ease.
Mood and Brain Health: It’s not surprising to find a connection between vitamin D and mood–hello seasonal depression. A lack of vitamin D not only changes neuron growth but also affects the brain's dopamine release mechanism. Adequate levels of vitamin D have been associated with a reduced risk of depression, enhanced cognitive function and overall improved mental health.
Cardiovascular Health: Vitamin D has a role in maintaining healthy blood pressure, therefore supporting cardiovascular function. Insufficient vitamin D may contribute to increased risk factors for heart dis-ease.
Hormone Regulation: Vitamin D is involved in controlling the production and activity of estrogen and progesterone to keep these hormones balanced. This vitamin also helps in regulating insulin and blood sugar levels and is closely associated with the endocrine system, where it helps modulate hormone levels, potentially impacting hormone-related conditions (such as PCOS).
Sleep: Vitamin D binds receptors in areas of the brainstem involved in sleep regulation and is also involved in the pathways of production of melatonin, the hormone involved in the regulation of circadian rhythms and sleep.
Challenges of Vitamin D Supplementation
Vitamin D supplementation comes with several challenges. Firstly, synthetic vitamin D supplements may have limited bioavailability, making it difficult for the body to effectively absorb and utilize them. This can lead to suboptimal outcomes in addressing vitamin D deficiency. Additionally, high-dose supplementation of vitamin D can result in unwanted side effects, including hypercalcemia, which can manifest as symptoms like nausea, vomiting, weakness, and kidney problems. While such effects are typically rare, mindfulness or support from a practitioner is essential when using high-dose vitamin D supplements.
Optimal Forms of Vitamin D Supplementation
To ensure the effectiveness of vitamin D supplementation, it is advisable to select specific forms that are readily absorbed and synergize with vitamin K. The most recommended forms include Vitamin D3 (Cholecalciferol), the same form produced by the skin when exposed to sunlight, and Vitamin D3 with Vitamin K2 (Menaquinone-7, MK-7). The combination of vitamin D3 and vitamin K2 helps direct calcium to the bones, preventing its accumulation in soft tissues and arteries, thereby contributing to overall health.
Supporting Vitamin D Levels Naturally
What can you do to support your body during the winter months when sunlight is limited, or if you live in an area with minimal sunlight? Here are some of my favorite holistic approaches that I have personally incorporated into my winter routine:
Dietary Sources: Boost your vitamin D (and K) intake by incorporating foods like fatty fish (salmon, tuna, sardines), beef liver, egg yolks, and raw dairy into your diet. And don't forget the benefits of fermented foods, which provide not only vitamin K but also support vitamin D absorption.
Vitamin D Lamp: Light therapy lamps that emit UVB rays can simulate natural sunlight and stimulate vitamin D production in the skin. This is how I personally supplement Vitamin D in the winter months and it has made a significant difference when natural UVB rays from direct sunlight is not available. Always use these lamps mindfully and follow recommendations for use.
Red Light Therapy: Emerging studies suggest that red light therapy may aid in supporting vitamin D levels. Red light stimulates the circulation of blood to the skin, potentially enhancing vitamin D synthesis. I love to start and end my day with 10-15 minutes of RLT in the winter months! Combine with Infrared Sauna for an even great boost in the winter!
Getting Sunlight When Possible: Whenever the sun peeks through the clouds during the winter months, make it a point to get outside and soak up some natural rays. Depending on geographical location, Vitamin D may not be available, but get outside anyway and simply enjoy the sunlight! Even a short walk during your lunch break or after meals can make a difference.
*Checkout the shop for brands that I trust and personally use for supplementation and light therapies.
Understanding the unique nature of vitamin D as a hormone, its numerous benefits, and the importance of natural absorption through the skin is one of many crucial aspects of understanding how your body works and is intended to interact with nature. Remember that while supplementation can be a useful tool, there's no substitute for the benefits of genuine sunshine and the holistic approaches you can incorporate into your daily life, especially during the darker, winter months. By being informed and taking a more natural and balanced approach to your health, you can ensure that your body receives the essential vitamins it needs to thrive, no matter the season.
