Sunlight, Salmon and Supplements - getting my D up to par

Sarah Wallace Author

This post discusses hope, hype, assumptions and other basics about Vitamin D. Italian Mushroom recipes are included

The Super Powers of Vitamin D and How to Be Sure You Have Enough

Flashback to a few months ago, in March, I had a routine blood test. The results surprised me to the point of disbelief. I had a Vitamin D deficiency. But, of course, coming out of the Winter months, being bundled up would probably explain everything. So I took action; I pulled up my sleeves, rolled up my shirt, took in the sun, ate my salmon (I usually don't eat fish), and took supplements. Food, Sun, and Supplements are the ways we get Vitamin D. 

Then two months later, I went for a follow-up blood test. Yay, Normal! 

Still, I decided to do some research on this Vitamin and began to delve into scientific publications. The first thing I realized was that I had a lot of company; about 35% to 40% of Americans are also deficient, and so are 1 billion other people worldwide. I was looking for simple answers. Instead, I started to understand why there are so many myths, hype, and hope surrounding Vitamin D; it's because the experts disagree. Should we get blood levels tested? Should we all be taking supplements? How much? What blood levels signal a deficiency? Does it prevent and treat COVID? Should we use sunscreen always or only if we sunbathe? And, on and on. I wasn't going to get simple answers. I wanted to know the best sources, how it works in my body, and the best ways to make sure my levels remain normal. Although the answers weren't straightforward, I was able to put together some basic information. I'm sharing what I learned. You can find all the basics; sources of Vitamin D, why it's vital for overall health, symptoms of a deficiency, and much more if you keep reading.  If you don't want to read the entire blog, you can still download my three favorite Authentic Italian Mushroom Recipes with step-by-step instructions! Mushrooms are the only plant-based source of Vitamin D, and believe it or not, they get it from the sun! Get your Mushroom recipe PDF here: https://www.ameniayoga.com/f/mushroom-love

Why is Vitamin D so great? 

It does almost everything!

We all know it's vital for bone health, and Vitamin D makes sure we absorb the right amount of calcium from the intestines. It also ensures our calcium and phosphate blood levels are adequate and balanced; otherwise, it steals calcium from the bones to make sure we have enough circulating in our system. Calcium and phosphate balance is essential for strong bones and teeth, and for cells and nerves to function correctly. In addition, vitamin D controls many genes and metabolic processes; think boosting your immune system, reducing muscle fatigue, reducing brain fog, improving mood, and preventing autoimmune disorders. In other words, it makes sure your muscles, heart, brain, and immune system are working well! Vitamin D is also associated with preventing some cancers, diabetes, MS, and cardiovascular diseases. 

It's a wonder nutrient. 

In the Pursuit of Vitamin D. What are the sources?

Vitamin D comes from three sources: food, supplements & sun.

Food: There aren't many foods that contain adequate amounts of vitamin D. Even if you eat all the foods that contain it, you still might not make it to sufficiency. However, If you can handle a tablespoon of cod liver oil, you should be ok; it has a whopping 1360 IU. IU, International Units is how we measure Vitamin D in foods and supplements.

The foods that are good sources of Vit D are: 

Fatty/oily fish - swordfish, salmon, sardines, mackerel

liver, egg yolks, and beef.  Then we have fortified foods where Vitamin D is added to them -  milk, OJ, and grains like cereals and bread. 

The amount in these foods is still small. If you don't eat meat, fish, or dairy, if you live in the north, and if the thought of cod liver oil turns your stomach, chances are you have a deficiency.  It might be time to think of supplements, especially between October and April. On the other hand, when you shop for Vitamin D foods, you won't find them in the produce aisle unless you find that inconspicuous bin of mushrooms. If grown wild and exposed to the sun, mushrooms contain Vitamin D! Like our skin, mushrooms can make Vitamin D with sun exposure. Some types even give you more than the minimum RDA for Vitamin D.  Shiitake, Portobello, Chanterelle, Cremini, Italian Porcini are some of the good ones. Mushrooms are the only plant-based source of Vitamin D! If mushrooms intimidate you, and you're unsure how to use them, download my PDF, with step-by-step instructions perfect for beginners! You'll get three authentic Italian vegetarian mushroom recipes inspired by my Italian grandmother, Nonna Grande, and put into practice during my 28 years living in Italy!  Here is the PDF! https://www.ameniayoga.com/f/mushroom-love

Supplements: This is an area of disagreement between the experts, making it confusing for everyone else. Vitamin D is measured in International Units IU. 1 mcg equals 40 IU. 10mcg = 400 IU and 15mcg: = 600 IU.

The RDA, daily requirement, is 400 IU until 12 months old, then 600 IU until you're 70, then it’s up to 800 IU. As we age, we need more because we aren't as good at absorbing it. Some health authorities suggest taking the supplement according to the RDA for your age bracket, while others, endocrinologists, for example, recommend higher doses. Some steroids, cholesterol drugs, and other meds can lower the amount we absorb. 

If you feel like you want to take a supplement for your RDA, good luck! I went shopping for the correct dose for me: 600 IU. Before I knew it, I was pharmacy hopping! I couldn't find a supplement with 600 IU. They are mostly 1000 IU and above. The Institute of Medicine recommends NO MORE than 4000 IU per day, but doctors often recommend more, for a period of time, to correct a deficiency. If you take supplements, make sure you take them with fatty foods.  Lots of fat isn't necessary, just a bit because Vit D is fat soluble.  

How do we know how much to take? That’s an area of disagreement. First of all, a blood test is the only way to measure Vitamin D levels. The name of the test isn’t important, but the results will give you a level of  nanograms per milliliter (ng/mL). We can think of it as just Vitamin D blood levels and most people have between 20ng/mL and 40 ng/mL,  Some doctors believe that below 20 ng/mL is cause for concern, but endocrinologists prefer higher levels, between 40  ng/mL and 60  ng/mL.  Some studies in medical journals say we are over screening and that in healthy people even 12 ng/mL is ok. This is so confusing. 

My primary Care Physician recommended I take 4000 IU to bring up my levels. So I did, and I also made sure that when the sun was out, I was in it.  

Sun: 

Step outside! Sun exposure is also an area of disagreement. To understand what happens when the sun hits your skin, you need to think chain reaction for the body to use it. Ultraviolet rays hit your skin and trigger chemical reactions that make Vitamin D3. However, at this stage, your body can't use it. It has to make a pit stop at the liver to pick up some molecules, then the kidneys where it picks up more. Then it becomes available for your body to use. We call this bioavailability. 

There are two types of Ultraviolet rays: UVA and UVB. The UVA causes more aging, and the UVB penetrates the surface and causes sunburn. However, it's those UVB rays that give us Vitamin D.  

For years, dermatologists and public health experts have battled it out with the sun. They recommend a broad spectrum (for UVA and UVB) sun protection ALWAYS. Some researchers say we can still get Vitamin D3 with sunscreen; others suggest it's not likely or significantly reduced. Some say 10 to 15 minutes of sun 3x week on arms, legs, abdomen, and back are sufficient. This is where you have to make your call. For me, I put sunscreen on my face, but if I do yard work, take a walk, or ride my bike without sunscreen, as long as I don't ride for five hours, I think I'll be ok.  However, if a day at the beach is on my schedule, I'll apply a broad-spectrum sunscreen early, all over, and often. 

Some factors influence the amount of Vitamin D our skin makes: time of year, time of day, age, skin color, where you live. Not all skin is the same; the lighter the skin, the more it absorbs. Darker-skinned people are at a  greater risk for deficiency.  

 An interesting fact I found out: there is a Vitamin D Border, and it's the 37 parallel north. It crosses the US and practically divides it in half from top to bottom, crosses the Atlantic ocean, goes below Europe, and grazes the tip of Africa, and then it crosses Asia. People living in places above the line are at higher risk for a Vit D deficiency, especially from October to April when the rays aren't sufficient and we tend to cover up more.  

How does it work in your body? 

It works similar to team sports. No matter how great a star, Vitamin D can't do it alone. Teamwork is vital, and Vit D is a true team player. 

It works together with other vitamins and minerals in perfect coordination to get the job done – keeping our skeleton and our entire body healthy and full of vitality. 

Other team members: 

Magnesium: For years, the scientific community has considered calcium the most critical mineral for bones and we know that Vitamin D is essential to help absorb this mineral. To do it Vitamin D needs help, and that's where magnesium comes into play. Without magnesium, Vit D can't absorb the calcium we need for our bones. We need sufficient levels of each one.

Sources of Magnesium include whole grains, especially wheat, spinach, quinoa, almonds, cashews and peanuts, dark chocolate, black beans, and avocados. If you take a vitamin D supplement, try to take it with a side of magnesium, either a supplement or food.  

Vitamin K2 helps your blood clot, prevents excessive bleeding, and makes sure calcium ends up in the right places - your bones. Simultaneously, it makes sure the calcium doesn't accumulate in soft tissue like the kidneys and blood vessels. The teamwork between Vit D and K2 brings about the best in both, a synergistic result that enhances your cardiovascular and bone health. 

Sources of Vitamin K2: There is an abundance of K2 in fermented foods. Sauerkraut is a great example. 

An adequate amount is not only good for your bones and immune system; a deficiency can lead to health problems. 

Some studies suggest it's important to take them together.

What causes a D deficiency?  

When you don't get enough Vitamin D from your foods, supplements, or the sun, you become deficient; it's that simple. Besides having brain fog and feeling weak and tired, what can a Vitamin D deficiency lead to? A myriad of health issues. The main concern is poor bone health, leading to falls and fractures in older people and rickets in children. The bones reach a state where they can't repair themselves, resulting in bones that become soft and brittle. Some studies even show that a deficiency can lead to diabetes, immune system issues, heart problems, and it's also  linked to some cancers. 

Can there be toxic levels of Vitamin D? 

Vitamin D is a fat-soluble vitamin that means the body can't easily get rid of it by flushing it out because it's stored in its fatty tissues and the liver. 

It's rare, but toxic levels can happen. Toxicity usually occurs in people who take very high doses over time without monitoring blood levels. Too much sun exposure and food sources won't cause toxic levels; they occur with supplements. Blood levels of 150 ng/ml are considered harmful. As a result, you have too much calcium floating around in your blood, and you might feel nausea, lack of appetite, stomach pain, muscle and bone pain. It can lead to bone loss and even kidney failure. Unless you take extremely high doses for a longer period of time, with out the eventual blood test, from what I gathered, you don't need to worry. 

Extra info on the side

Did you know that Vitamin D is not a vitamin but a hormone? 

What? It's a prohormone which is a substance the body converts to a hormone for it to work. Vitamins are minute substances necessary for the body to grow, develop and function properly, and they come from foods or supplements. Since the body can make vitamin D, it's technically not a vitamin. But, even scientists and doctors call it a vitamin – a fat-soluble one-, and it's ingrained in our minds, so I called it a vitamin too. Also, Vitamin D2 and Vitamin D3 have slightly different chemical structures, but both are effective and can be used by the body after they're converted into a usable form. 

What about Vitamin D and COVID?

Of course, there is disagreement in this area. But it seems logical that the prolonged #stayathome time would lead to more deficiencies of Vit D. Vitamin D helps your immune system and lowers inflammation – exactly what we need to protect against COVID. We need to sun to start the process. 

Now that we're in the midst of Summer  our Vitamin D levels should be perfect.