In the fall and winter months our bodies crave warming foods. They take less energy for our bodies to digest, which means our bodies have more energy to focus on keeping us warm and fighting off colds and the flu. While there are various vitamins and minerals that aid in keeping us healthy during these months, there is one "vitamin" (which is actually a hormone) that is critical in keeping our immune system in check.
Vitamin D!
Vitamin D is actually a hormone produced by the kidneys. It is important for the development, growth, and maintenance of a healthy body throughout your entire life. There are several forms of vitamin D - supplemental and metabolites.
Supplemental Vitamin D:
1. Vitamin D3 (cholecalciferol)
2. Vitamin D2 (ergocalciferol)
Vitamin D3 is real vitamin D, for it is the same substance that is produced in human skin in response to sun exposure. Supplemental vitamin D3 is derived from either the wool from animals or cod liver oil extract and is the preferred form to address low vitamin D levels.
Vitamin D2 is derived from fungal sources when activated with ultraviolet light. It is not naturally present in the human body and has health benefits within the body that are different than those of vitamin D3.
Vitamin D Metabolites:
After vitamin D is formed in the skin, it is metabolized into two different substances within the body:
1. Calcidiol
2. Calcitriol
If you want to geek out more on the vitamin D process - check it out here!
Vitamin D Deficiency
Unfortunately, because most people work indoors and therefore don't get enough sun, vitamin D deficiency affects almost 50% of the population in the US. In the winter months we also see an increase as there is less sunlight. Without sufficient amounts of vitamin d, we cannot effectively absorb calcium, and our immune systems are more vulnerable. If you find yourself getting sick often, especially with viruses, it’s possible that you have a vitamin D deficiency.
So vitamin D Deficiency is linked to colds and/or the flu?
Yup! To enhance the body’s immune system, vitamin D:
Produces compounds that have antibacterial and anti-viral actions.
Reduces inflammation which stops the body temperature from rising too high and protects the lining of the lungs.
Makes it harder for bacteria to give rise to pneumonia.
Since the weather is usually colder in the fall and winter months, this prevents white blood cells from reaching the lining of the respiratory tract and fighting the virus. We also tend to see lower humidity and dry air allows the virus to live longer outside of the body. Too little vitamin D can make you more likely to contract respiratory infections and the flu.
So what can I do to increase my vitamin D levels?
The most ideal way is from the sun. Getting outside without sunscreen for 10-15 mins a few days a week can help with absorption. You need to have at least your arms and legs exposed but 80% of your body is ideal.
If sun is not a option, you can get vitamin D through a few different foods:
Fish liver oils, such as cod liver oil
Cooked wild salmon
Cooked mackerel
Sardines, canned in oil, drained
Whole eggs
Beef liver
Cheese/butter
Mushrooms (only vitamin D2)
Supplements are also an option but please keep in mind - in order to receive the most health benefits from increased levels of vitamin D, the proper dietary co-factors must be present in the body. Vitamin D has many of these co-factors, but the ones listed below are the most important.
Magnesium
vitamin K
vitamin A
Zinc
Boron
**Specifically when looking for a vitamin D supplement you want to make sure you are looking for vitamin D3 w/ K2. The liquid format also makes it easier to absorb. I have some great recs for the best brands - shoot me an email if you want more info!
Dosages
Optimum levels of the vitamin have inched upwards and are now considered to be at the high end of standard reference ranges. Based on several studies, raising vitamin D blood levels to 50 ng/ml may reduce the risk of the flu and colds. For most people, this involves taking 1,000–5,000 IU per day of vitamin D during the winter season. Larger doses of vitamin D (up to 10,000 IU a day) can be taken for a short time (up to 3 months) to strengthen the immune system allowing the body to fight infection.
Testing for D sufficiency is straightforward and inexpensive so recommend everyone get tested yearly and to get sun exposure and/or take supplements to maintain optimal levels between 50–80 ng/ml.
Vitamin D also plays a role in hormone health - PMS symptoms, fertility, hair loss are all signs of deficiency. If you experience any of these issues, sign up for a free 30 minute nutrition assessment and we can get started working together right away!
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