Reinforce Your Sleep with Vitamin D
By Christina Reiter , BSN , CCN
It is estimated that over half of the world ’ s population is vitamin D deficient .
At the same time , it is well known that sleep disorders are fast becoming an epidemic . Many studies have shown a link between low vitamin D and decreased melatonin production , which affects sleep quality and other common conditions .
distance from the equator , latitudes and amount of cloud cover ) which causes D to be formed . The additional variables make it challenging for humans to produce sufficient vitamin D levels to maintain healthy levels .
While many dream of quitting their jobs and relocating to a small island off of Florida , this is an unrealistic solution for most working Americans . Regardless of sun exposure , therapeutic levels of vitamin D can only be achieved and maintained through supplementation . Simply taking large doses of vitamin D is not the answer for preventing vitamin D deficiency . Too much or too little can also have side effects , including reducing the quality of your sleep .
Most people are deficient due to lifestyle : they work indoors , most under fluorescent lighting , with few ( if any ) windows and the A / C cranked ; wear clothing , and when outdoors , use sunscreen to help prevent certain types of skin damage . These are the accepted realities of modern life , yet they also take away from natural vitamin D production .
Why not simply go outside and get some sun to boost vitamin D levels ? The notion that humans somehow “ soak up ” vitamin D from the sun is false ; Rather , it is the interaction of ultraviolet ( UVB ) light with a cholesterol derivative found in the skin and other factors ( such as time of year , sun angle ,
According to the Vitamin D Council , Americans need 1000i . u . for every 25 pounds of weight , although using a blood test is the best way to know your ideal dose . A healthy human body uses anywhere from about 3000 to 5000i . u . of vitamin D per day through various metabolic pathways . Keep in mind that these amounts are adjusted according to your age , weight , absorption , skin color and normal sun exposure . Therefore , if you are outside with adequate sun exposure , such as at sporting events , summer camp and through landscaping , try not to use a heavy sunscreen ; rather do wear a long-sleeved , light-colored shirt and / or a hat and leave the vitamin D supplements at home : more is not always better . Too much vitamin D can cause headaches , hair loss and inflammation in the body . The United States government recommends no more than 4,000i . u . per day and other authorities argue that no more than 10,000i . u . be taken per day . ( Note : 10,000i . u . is also the amount produced after a day ’ s worth of maximum sun exposure .)
When is the Best Time to take vitamin D ?
Vitamin D is inversely related to melatonin , your sleep hormone ; therefore , if you take it with dinner or around bedtime , there is a good chance the quality of your sleep may be negatively affected . For this reason , take it early in the day with breakfast or lunch , as digestion with a small
14
COLLIN COUNTY Living Well Magazine | MAY / JUNE 2017