Is Vitamin D Important?
Incredibly!
Vitamin D plays a role in about every single bodily system and function including the musculoskeletal, gastrointestinal, renal, endocrine and cardiovascular systems. Let’s dive in a little bit more..
The thyroid
That little butterfly shaped gland in the neck has a lot of responsibility throughout the body (metabolism, energy regulation and mood) and vitamin D plays a crucial role in supporting thyroid health. Certain thyroid hormones also play a role in keeping your hair, skin, and nails youthful and strong. Further studies have shown low levels of vitamin D are associated with chronic thyroid conditions such as Hashimoto's thyroiditis and Graves' disease.
In Pregnancy
One piece of solid advice when it comes to pregnancy (any stage) is to ensure a healthy thyroid. A functioning thyroid will improve chances of pregnancy, maintaining a pregnancy and help you to recover postpartum. Pregnancy requires a lot of energy and if the body is not well balanced in advance, pregnancy can put a huge strain on your hormones and nutrients which can often compromise the thyroid and adrenals. Take care of your thyroid- and getting enough vitamin D is a great place to start.
Immunity
Optimal vitamin D levels have been shown to positively affect the innate and adaptive immune system in a variety of ways including boosting genetic expression of white blood cells, helping the immune system adapt and ward off infection, and managing inflammation. Vitamin D deficiency has also been associated with a variety of autoimmune diseases including multiple sclerosis, lupus, diabetes, and rheumatoid arthritis.
The Gut
Vitamin D has been shown to play a crucial role in promoting beneficial gut bacteria, which, in turn, has a positive effect on metabolism. Further, a variety of studies have shown vitamin D plays a key role in the health of the gut mucosal lining, acting as an anti-inflammatory, anti-infective, and immune booster to protect against viruses and other pathogens.
Healthy Bones
You probably already knew this one, but what makes vitamin D good for your bones? The answer lies in the way it helps us absorb calcium, the structural element of our bones. In the small intestines, vitamin D works to shuttle the calcium we consume from food into the bloodstream. Maintaining adequate calcium and vitamin D levels throughout life, as part of a well-balanced diet, may reduce the risk of osteoporosis.
To boost vitamin D's calcium absorption, try also adding vitamin K2 to your diet or supplement routine. Vitamin K2 acts as an essential "GPS" for the calcium liberated by vitamin D, ensuring it gets to the right places in your body―like your bones―while staying out of the wrong places―like your arteries.
Reduces Inflammation
It reduces adverse health conditions caused by inflammation. While some inflammation can be a good thing―like the protective swelling that occurs after a physical trauma―chronic inflammation is problematic, as it causes body breakdown. (Inflammation is now recognized as a causal factor in nearly every chronic condition, from heart disease to depression.)
Vitamin D helps manage inflammation by modulating the release and proliferation of cytokines―chemical messengers that initiate inflammation.
How to Check Your Vitamin D Level?
The safest and smartest way to optimize your vitamin D consumption is to monitor your blood levels. To do so, have your doctor specifically order a 25-hydroxy vitamin D test, also known as the 25-OH D test. The optimal (not just "normal") amount you want to see is 45 to 65 ng/mL, and in some cases, even higher levels are appropriate.
How Do I Get More?
A quick way to up your vitamin D intake is to get more unfiltered, unprotected sunlight each day (see below for more on this). But if you live in a place where the sun isn't shining year-round or work a job that requires you to spend a lot of time inside, this can be a challenge. In that case, you may need to supplement. I suggest choosing a vitamin D3 supplement, and working closely with your doctor to monitor your levels.
Some foods also contain vitamin D, such as shiitake and button mushrooms (leave mushrooms in the sun to elevate their vitamin D levels), mackerel, sockeye salmon, cod liver oil, sardines, and eggs, but chances are you aren't consuming them in high enough quantities to meet all of your nutritional requirements.
Take Home:
The best way to test for vitamin D levels is the 25-hydroxy vitamin D test, aka ‘25-OH D’ test.
Vitamin D is both a vitamin and a hormone essential for nearly every single bodily function.
The optimal and functional ranges lie between 45-60 ng/mL and higher levels may be appropriate for some individuals.
Vitamin D deficiency has been associated with a wide range of conditions including autoimmune diseases, chronic inflammatory conditions (like heart disease, metabolic syndrome, and MS), gut health, thyroid conditions, fertility (in men and women), pregnancy complications, and developmental issues in children.
Vitamin D is especially important for new mothers during preconception, conception, pregnancy and postpartum.
Your best source of vitamin D is the sun. Be careful of your exposure though!
Next best source is from foods such as mushrooms, mackerel, sockeye salmon, cod, liver oil, grass-fed beef, sardines and eggs.