Vitamin D{eficient}

It's that time of year again! No, not the holidays....I'm talking about a lack of Vitamin D. Come end of summer for most of us here in the northern hemisphere, less time is spent in the sun, which is the main source of vitamin D production. Ultraviolet b (UVB) rays provided by the sun are absorbed through the skin, and eventually converted by the liver and kidneys to the active form of Vitamin D (Calcitriol). As most of you already know, "the sunshine vitamin"is closely related to energy levels and mood, even being linked to depression when intake is inadequate. What you may NOT know are the many other essential uses it has in the body. Vitamin D promotes the absorption of calcium in the gut, to enable mineralization of bone necessary for bone growth and density. Without sufficient amounts of the vitamin, bones can become brittle and thin, often times leading to osteoporosis in older adults. There is now also mounting evidence linking low levels of vitamin D to the development of type 1 diabetes, muscle and back pain, hair loss, lowered immune response, and most serious of all, cancers of the colon, breast, prostate and lymphatic system. As research accumulates, its hard to pinpoint exactly where to begin applauding the vitamin for all it can assist in preventing. Doctors and scientists at Boston University conducted a study in which people were exposed to UVB rays for 3 months, increasing vitamin D levels by more than 100% in some cases, and made some astonishing discoveries. Subjects experienced high blood pressure normalizing, and a decreased production of renin, a hormone believed to play a leading role in the development of hypertension. It was also found as a pancreatic stimulant in the production of insulin (which is the component missing when diabetes is present) and helped to regulate the immune system, keeping people from falling ill or experiencing impaired wound healing.

Outside of absorbing this oh so important nutrient via the sun's rays, there are a few sources we can rely on. Seafood, especially salmon, swordfish, sardines and tuna, lead the pack per serving to count toward our recommended daily intake.Impressively, one tablespoon of cod liver oil (which can also be found in capsule form) contains over 1,300 IU's (international units) equivalent to 3x the percent daily value required. Smaller amounts of vitamin D are found in beef liver, egg yolk, and fortified dairy products and milk alternatives. Supplementation may be a necessity if those foods are not commonly found in your diet. Malabsorption can also occur in the obese population and people with poor gut health, celiac or chrones disease. Daily maintenance dosage of Vitamin D varies by age, but on average people require 600-2,000 IU daily.