Boost Vitamin D in London, Ontario by understanding its critical role in overall health. Adequate Vitamin D levels support immune function, bone strength, and energy, all of which are vital for maintaining optimal health. Chiropractors focus on holistic wellness, and ensuring proper Vitamin D levels is a key aspect of that. Through chiropractic care, you can receive personalized guidance on how to boost vitamin levles and maintain a balanced, healthy lifestyle.
It’s been a gray and gloomy winter. I’m ready for some sunshine! I am going to bring you the most up to date information on the sun and try to alleviate the confusion and conflicting information you’ve heard about the sun and its affects. Of all the health benefits of sensible sunlight exposure, vitamin D, which is produced in the skin in response to UVB radiation, is the most important; it is vital for maintaining your health.
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Why is it Important to Boost our Vitamin D Levels?
Vitamin D is Vital
- Vitamin D is synthesized in the skin from cholesterol in response to the absorption of UVB rays. It gets converted in the liver, is transported to the kidneys, and goes to the “brain” or nucleus of every cell, which then influences the cell’s DNA toward healthy pathways.
- Most of us from southwestern Ontario test low for this vitamin, specifically, vitamin D3,
- Not surprising, since we spend hours indoors, we have long, gray fall, winter and springs, and we slather on the sunscreen in the summer.
- Optimal vitamin D concentration in the body correlates with:
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- Improved immune function
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- fighting cancers (Breast cancer has been described as a “vitamin D deficiency syndrome.”) Research shows that optimizing vitamin D levels can cut in half the risk for sixteen different types of cancers including, pancreatic, lung, ovarian, breast, prostate and skin cancers. [1]
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- preventing respiratory tract infections [2]
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- Reduced risk of diabetes [5]
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- Improved brain function
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- Improving mood by releasing endorphins [6]
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- Minimizing effects of autism [7]
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- Enhanced fat burning potential [8]
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- Improved alertness and more regulated sleep cycles [9]
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- Healthy blood pressure, with reduced risk of heart attack and stroke [10]
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- Prevention of atherosclerosis [11]
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- Cardiovascular health [12]
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- Improvement in skin conditions, such as, psoriasis dermatitis, scleroderma, eczema [13]
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- Better oral health and less number of cavities [14]
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- Longevity [15]
- Since Vitamin D is so important to a healthy life, we need to make sure we are getting a sufficient daily dose.
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What Can We Do to Boost Our Vitamin D Levels?
Perhaps the single most important thing that you can do for yourself and your family’s health
is both easy, safe and inexpensive… get more Vitamin D
Because Vitamin D3 is not found in high enough amounts in most foods, there are two ways to acquire healthy levels …
1. Sensible sun exposure
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- According to Dr. Mayer Eistenstein, [17] a medical doctor and lawyer, and Dr. Joseph Mercola, an osteopathic physician [18], to attain acceptable levels of 150-200nmol/L, we need 10-15 minutes of mid-day sun with 40% exposure on a daily basis. For those of us living in southwestern Ontario, this is not possible.
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- If you have light coloured skin, stay out in the sun just long enough that your skin turns the very lightest shade of pink or one shade darker is you are dark skinned. This usually occurs within 10-20 minutes of exposure. It is best to slowly build your sun exposure up to this 10-20 minute limit. Always error on the side of caution, and you should never get sunburned!
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- Protect your eyes and face.
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- Once you’ve reached your daily sun exposure limit, move into the shade, or use a non-toxic lotion with SPF protection. Look for one that includes zinc oxide and/or titanium dioxide, two naturally occurring minerals that will protect your skin form UV rays. For other options and a safe sunscreen guide, visit the Environmental Working Group’s site, ewg.org.
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- If you get sunburned, apply pure aloe vera gel.
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- Don’t sun bath through a window, the window will not increase your vitamin D levels, but it will still allow UVA rays to penetrate.
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- Continuing exposure beyond the minimal dose will not increase your vitamin D production, but it will increase your risk of skin damage.
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- The risks associated with insufficient vitamin D are far greater than those posed by skin cancers.
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- Follow sun safety practices.
2. Supplementation
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How much to take
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- Have your vitamin D blood serum tested twice a year until you know your levels and what it takes to keep it at an optimal level [19]
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- Most people have been advised to take 1000-2000IU/day to maintain levels above 50nmol/L to prevent Rickets. This link to a chart, provided by grassrootshealth.org, shows that levels should be greater than 150 nmol/L to lessen the likelihood of diseases related to Vitamin D deficiency.
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- Vitamin levels testing often reveals that most people living in Canada need to supplement with 5000 IU for maintenance or 10,000 IU per day until health levels are reached and verified by testing.
- Vitamin K2’s Role in Calcium Distribution
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- While Vitamin D is essential for absorbing calcium, Vitamin K2 ensures that calcium is directed to the right places, like bones and teeth, rather than accumulating in arteries or soft tissues, where it could cause harm. Without sufficient K2, calcium could contribute to the calcification of arteries, increasing the risk of cardiovascular issues. By supporting bone health and reducing unwanted calcification, Vitamin K2 works in synergy with Vitamin D to maintain proper calcium balance.
- If you are taking oral vitamin D3 supplements, it is wise to take vitamin K2, as well, 100-250 micrograms(mcg)/day. [20,21,22]
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The Importance of Magnesium for Vitamin D Effectiveness
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- Magnesium plays a crucial role in enhancing the effectiveness of Vitamin D and helps activating it in the body, ensuring that calcium is properly metabolized. Without enough magnesium, Vitamin D may not function optimally, and calcium could be mismanaged, leading to potential deficiencies or excesses. Ensuring adequate magnesium levels can improve how the body uses Vitamin D, further supporting bone health and overall wellness.
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Supplementation Recommendations:
- For adults taking 5000 IU of Vitamin D daily, it’s commonly recommended to pair it with 100-200 mcg of Vitamin K2 to ensure proper calcium distribution.
- For magnesium, the typical recommended daily intake is around 300-400 mg, depending on the individual’s age, gender, and health needs. This combination supports optimal bone health and prevents calcium buildup in arteries and organs.
- It’s always advisable to consult with a healthcare provider for personalized dosing.
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Summary:
- Regular, sensible sun exposure dramatically lowers your risk of cancer and heart disease, as well as a host of other health concerns, and is the best way to get your vitamin D.
- Supplementation is necessary for most people in southwestern Ontario.
- When supplementing it is also important to supplemente with vitamin K2 and magnesium.
- Test blood levels of vitamin D regularly as the best way to check whether you have adequate amounts for optimal health.
- It is one thing to get the right amount of nutrients, but your body needs to absorb them. Make sure you have proper nerve supply to every organ in your body to enhance absorption of vitamin D.
References:
1. http://www.ncbi.nlm.nih.gov/pubmed/18270398
2. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4553208/
3. http://www.annallergy.org/article/S1081-1206(14)00012-X/abstract
4. http://www.ncbi.nlm.nih.gov/pubmed/25139052
5. http://www.ncbi.nlm.nih.gov/pubmed/25801026
6. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/
7. http://www.ncbi.nlm.nih.gov/pubmed/26783092
8. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3514135/
9. http://www.ncbi.nlm.nih.gov/pubmed/22246808
10. https://www.vitamindcouncil.org/health-conditions/hypertension/
11. http://www.ncbi.nlm.nih.gov/pubmed/25801026 Oh J, Riek AE, Darwech I, Funai K, Shao JS, Chin K, Sierra OL, Carmelier G, Ostlund RE, Bernal-Mizrachi C. Deletion of macrophage vitamin D receptor promotes insulin resistance and monocyte cholesterol transport to accelerate atherosclerosis in mice. Cell Reports, published online March 19, 2015.
12. http://www.ncbi.nlm.nih.gov/pubmed/20854958
13. http://www.ncbi.nlm.nih.gov/pubmed/22395583
14. http://www.ncbi.nlm.nih.gov/pubmed/22110779
15. http://ajcn.nutrition.org/content/86/5/1420.long
16. http://cjasn.asnjournals.org/content/3/5/1548.full
17. homefirst.com
18. mercola.com
22. Rheaume-Bleue, K. (2013). Vitamin K2 And The Calcium Paradox. Collins.
23. Mercola, J. (2015). Effortless Healing. New York, NY: Harmony Books.
24. www.vitamindcouncil.org
