As a naturopathic doctor, lots of people ask me about how they can support their immune system, and one of the most common questions is whether or not they should be taking vitamin D daily.
I’m going to give you the real scoop here.
If you live in the pacific northwest, you should be taking vitamin D daily when it’s rainy and grey. If you use sunscreen in the Summer, then you should take vitamin D year-round. Why is this?
Let’s start with how vitamin D is made by the sun. We have a vitamin D building block in our skin called 7-dehydrocholesterol. The ultraviolet rays from the sun (specifically the ultraviolet B or UVB rays) will convert this to vitamin D3. Then the D3 will make its way to the liver and kidneys, both of which contribute to converting D3 to the active form your body uses. The vitamin D produced by the liver is 25-hydroxyvitamin D, and this is what we typically test for by blood to find out if you have a vitamin D deficiency. Sunscreen effectively blocks UVB rays from penetrating your skin, decreasing vitamin D conversion. But because sunscreen can help prevent skin cancer, don’t stop using it just to increase your vitamin D levels.
What else can cause a vitamin D deficiency?
- Gastrointestinal diseases like Crohn’s or colitis
- Liver or kidney diseases
- Certain medications like laxatives, steroids, and cholesterol-lower drugs
- A poor diet
What’s so special about vitamin D?
Low vitamin D levels increase your risk of serious medical conditions including osteoporosis, heart disease, certain cancers, dementia, and impaired immune function.
Signs and symptoms to watch for include bone and/or muscle pain, depression, chronic illness, chronic fatigue, and hair loss.
How much vitamin D should you take?
The general daily recommendation in Canada is 1000 IU for adults and 400 IU for kids. This should be vitamin D3 in a fat-soluble (oil) base. Medical and naturopathic doctors may recommend more for an individual based on their specific health needs. I recommend vitamin D testing for everyone to ensure that we are choosing a safe and effective dose.
Disclaimer: This website offers health and wellness information and is provided for informational purposes only. This information is not intended as a medical advice. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, changing your diet or lifestyle or using any treatment for a health problem. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website.
