Little miss Sunshine - Vitamin D!

Recently, we have seen media coverage on new research about Vitamin D and its health-protective effects. Although Vitamin D is deficient in many people, finding and using the right form and amount of Vitamin D is essential.

Vitamin D, calciferol, is a fat-soluble vitamin. It is found in certain foods and can be made in your body after exposure to ultraviolet rays from the sun.

The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones. It promotes bone mineralization, together with a number of other vitamins, minerals, and hormones. It has also been recently found to be effective in the prevention of many cancers - which is when the media fell in love with Vitamin D!

The best source of vitamin D is sunlight.  Unfortunately, many of us are not outside (especially in the winter) and if we are, we're covered in sunscreen.  Fifteen minutes of sunlight a day without sunscreen can provide us with a sufficient amount of vitamin D.  This is why so many people feel better in the summertime and often suffer from fatigue in the winter.

In supplements, there are two types of vitamin D: vitamin D3 (cholecalciferol) and D2 (ergocalciferol). D2 is less biologically active and Is often found in 'fortified foods'.

From food sources, vitamin D3 can be found in eggs, organ meats, animal fat, cod liver oil and fish. It  is the equivalent to the vitamin D3 formed through our skin from UV-B rays. One should stay away from the synthetic D2 as it has been shown to have toxicity at the higher dose ranges.

In general, fat-soluble vitamins can store in the body so it is very important to be tested to determine your body levels before supplementing with high amounts. Once you have vitamin D toxicity it cannot easily be turned around. There are two tests available, but the correct one is 25(OH)D which is a better marker of your overall Vitamin D status.  The test is covered by OHIP.  Usually the best times to get this test is in November or February when we have the least sunlight and the time when most people would be deficient.

There are differing opinions on the amount of Vitamin D one should intake from supplements - anywhere from 200 IU to 1000 IU have been quoted and intake will also vary based on your age, race & pregnancy status. For safety purposes it is advisable to optimize your vitamin D levels with the advice of a trained health care professional.