SELF HELP
DR . SERGE GREGOIRE , PH . D , CCH Functional Medicine Doctor
VITAMIN D
Vitamin D is both a vitamin and a hormone
essential for healthy bodily function . Often nicknamed “ the sunshine vitamin ,” vitamin D mostly enters our bodies via the sun , which is absorbed by our skin . You can also get some vitamin D from specific foods , and vitamin D supplements are popular for people who aren ’ t able to get their fix from sunshine or food ( which , it turns out , is a lot of us ). What does vitamin D do ? While all nutrients play a crucial , symbiotic role in maintaining health , vitamin D is especially important as it is essential for nearly every single bodily system and function , including the musculoskeletal , gastrointestinal , renal , endocrine , and cardiovascular systems .* Here ’ s a look at how it affects each one : 1 . It helps support thyroid health . 2 . It promotes a healthier pregnancy . 3 . It supports immunity . 4 . It reduces adverse health conditions caused by inflammation . 5 . It enhances gut health . 6 . It promotes healthy bones . 7 . It plays a role in healthy genetics and gene expression . Labs to request to test for vitamin D deficiency . 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 to get more vitamin D . The amount of vitamin D required to replenish deficiencies depends upon your lab tests , so you ’ ll want to check with your provider for individual recommendations on how to keep your levels in check .
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 . Vitamin D and sun exposure . There are many healing benefits of the sun , but is
there a right way to get vitamin D , especially in the summer ? In my experience as a physician and based on the current research , moderate sun exposure is best . Therefore , I recommend getting some unprotected sun exposure every day based on the Vitamin D Council ’ s recommendations for your skin type , location , etc ., as follows , and to never let your skin burn :
Those with very light to light skin likely need 10 to 15 minutes of unprotected sun exposure .
Those with naturally tan skin can take unprotected sun for 15 to 20 minutes .
While those with darker skin can safely take one to two hours of unprotected sun exposure . To recap : 90 % of Americans have vitamin D deficiency . Vitamin D deficiency has been associated with a wide variety 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 . But be careful about overexposure .
Your next best source is a D3 / K2 supplement , as recommended by your doctor or health care practitioner .
You can also get vitamin D from foods such as mushrooms , mackerel , sockeye salmon , cod liver oil , grass-fed beef , sardines , and eggs .
As a functional medicine doctor , I recommend getting your levels checked at least twice annually , possibly more if you ’ re on a high-dose supplementation protocol .
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