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written by Edward Casanova | Nov 13, 2019

Vitamin D is a group of fat-soluble secosteroids (steroid with a "broken" ring according to the book Bioscientific terminology) responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and multiple other biological effects. 1

The most important compounds, for humans, in this group are vitamin D3 (also known as cholecalciferol) and vitamin D2 (ergocalciferol). 2

How do you get it?

Your major natural source of the vitamin is through sun exposure (specifically UVB radiation), this allows a chemical reaction for its synthesis (although technically it could be considered a hormone instead of a vitamin) 3

You can also get it from a few foods, such as the flesh of fatty fish, contain significant amounts of vitamin D. 45 Although, as Conor Kerley, PhD states:

One major natural source is oily fish (salmon, sardines, etc.), but to get enough vitamin D from oily fish alone, you would need to eat two or more large servings every single day! 6

Conor Kerley also explains that most of these fortified foods don’t compare to 20 minutes under the sun (a +10,000 IU difference)

Deficiencies

Low levels of Vitamin D have been linked to rickets, osteoporosis and skin pigmentation.

Its deficiencies are often associated with low calcium intakes as well. Probably one of the main reasons producers fortify cow’s, soy’s, almond’s milk, etc. 6

However, it should also be noted that cow’s milk or dairy products may not be a good alternative because of their high saturated fat levels as well as other cons. 7 8

Health claims & supplementation

Vitamin D has apparently shown to help in the prevention of cancer death and heart disease

However, it showed no improvement in other areas such as bone density, bone strength and muscle strength. 9, 10

Bottom line

As Conor Kerley, PhD says:

A vitamin D blood level of around 30ng/ml (75nmol/L) is optimal (the blood test is called 25-hydroxyvitamin D or 25(OH)D). To obtain this blood level, evidence supports moderate and regular sun exposure for most humans. If the sun is strong enough (think Kerley’s rule) exposure every other day for 10-20 minutes of will be sufficient. Darker skin will generally need longer.

If you live in the north or in geographical places where sun may not rise for long periods of time a vitamin D supplement is worth considering. There are two main types of vitamin D: vitamin D2 (generally plant-based) and vitamin D3 (generally derived from sheepskin). It is important to note that until recently, most vitamin D3 supplements were derived from animal sources (sheepskin), but there are now plant-based D3 supplements as well

Vitamin D is not the cure-all some claim. But it is important. Aim for moderate sun exposure when possible and consider vitamin D supplementation when it is not.

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Next: Ditch the Omega-3 Supplements

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References:

1. https://academic.oup.com/ajcn/article/80/6/1678S/4690512
2. https://www.mayoclinicproceedings.org/article/S0025-6196
3. https://daily.jstor.org/how-does-the-body-make-vitamin-d-from-sunlight/
4. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
5. https://en.wikipedia.org/wiki/Vitamin_D#cite_note-8
6. https://doi.org/10.1093%2Fajcn%2F80.6.1725S
7. http://www.bmj.com/content/349/bmj.g6015
8. https://academic.oup.com/ajcn/article/89/5/1638S/4596954
9. https://jamanetwork.com/journals/jama/article-abstract/2748796
10. https://www.ncbi.nlm.nih.gov/pubmed/27379960

This is a curated post made from different sources. The health information here is provided as a resource only and is not to be used or relied on for any diagnostic or treatment purposes, nor intended to be medical education, nor creating any client-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Always do your own research and consult your health care provider before making any healthcare decisions, for guidance about a specific medical condition or fitness purposes. Edward Casanova shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.