Winter’s a Drag without Vitamin D

Winter came on suddenly here in Denver- it’s only November and we’ve already had two impressive snowstorms! Despite the sudden onset of freezing temps and early season snow days, we’re still prepared with all the info you need on vitamin D- a nutrient it’s nearly impossible to get enough of in the winter.

It is estimated that 40% of the US population is vitamin D deficient due to limited exposure to sunlight, overuse of sunscreen and low dietary intake of vitamin D rich foods. It’s almost impossible to get enough vitamin D in the winter if you live north of latitude 37° or south of latitude 37° in the southern hemisphere. In places like Denver, which sits at latitude 39° north, the sun is simply not strong enough between September and May to trigger the conversion of vitamin D into its active form in the liver.

This is particularly problematic considering the long list of conditions associated with its deficiency. According to the vitamin D council, vitamin D deficiency contributes to at least 17 varieties of cancer, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, periodontal disease, and more. That’s quite a list!

Some of vitamin D’s functions are well understood- like its role in regulating calcium levels in the blood and preventing osteoporosis. But no one knows exactly how and why vitamin D plays such an important role in so many body systems, and why its deficiency is a factor in the development of so many diseases. While we may not know every biochemical mechanism by which vitamin D exacts its amazing effects, we do know enough to protect against the devastating effects of deficiency.

Of course, the general rule at NTI is simple: prevent nutrient deficiencies by eating a healthy whole foods diet. You can prevent severe deficiency and malnutrition by eating plenty of vitamin D rich foods like fatty cold water fish, whole raw milk, egg yolks, liver from grass fed cows and butter. However, even a diet rich in these foods may not be enough to keep levels optimal since only about 50% of dietary vitamin D is absorbed. And if you’re relying on pasteurized, homogenized milk or fortified orange juice for your vitamin D, forget it. Most companies use vitamin D2, ergocalciferol, to boost their product’s nutrition label. Not only is the amount too small to boost your vitamin D to an optimal level, it also requires conversion to the active form, D3, cholecalciferol. This conversion relies on a healthy liver and efficient kidneys, two organs that are already overworked due to a high exposure of environmental toxins like pollution, pesticides, hormone and antibiotic laden meats, to name a few.

So even if you eat a diet rich in salmon and egg yolks, depending on where you live, it may be necessary to supplement in the winter. The Recommended Daily Allowance (RDA) for vitamin D was recently raised to 800 IU per day. This amount is an improvement from the 400 IU previously recommended for adults, but is likely still too low. Keep in mind, the research guiding RDAs is based on perfectly healthy populations. In reality, an optimal level would actually be higher since it would take into account the typical American lifestyle- chronic stress, toxic burden on the liver and a more sedentary lifestyle with less exposure to the sun. Some studies have shown that adults actually need closer to 3000 to 5000 IU per day and others show that adults can metabolize up to 10,000 IU daily without harmful side effects. The best way to know how much vitamin D to take is to have your doctor order you a blood test. Make sure they order the 25-Hydroxy-vitamin D blood test- it is the correct measure of vitamin D status. The “normal” range for vitamin D is 30 to 74 ng/mL, but it is generally agreed that a range of 50 to 74 is optimal. Should you decide to supplement on your own, it is safest to stick with 2000 IU per day or less- a dose that can be therapeutic, but is still considered safe according to the US Food and Nutrition Board. Signs of toxicity include frequent urination, headache, nausea, vomiting, weakness, anorexia and kidney stones.

If you discover you are deficient in vitamin D, don’t rely on the person working at your local health food store to recommend a supplement. Instead, work with a qualified healthcare practitioner that can not only recommend a safe dosage of high quality vitamin D, but can also determine the cause of your deficiency. Visit our graduates pageto find a Nutrition Therapist that can teach you how to boost your vitamin D levels and support you on your way to health!

Check out our facebook pagefor a “D”elicious salmon recipe from our Natural Foods Chef program!