So vitamin D is what our bodies make when we get at least 15 minutes of sunshine every day. This is virtually impossible in the northwest or New England where I grew up, so now I take supplements. What do researchers think vitamin D does for us? Here are quotes and links from some of my favorite sites:
Mayo Clinic:
The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones. Recently, research also suggests vitamin D may provide protection from osteoporosis, hypertension (high blood pressure), cancer, and several autoimmune diseases.
Rickets and osteomalacia are classic vitamin D deficiency diseases. In children, vitamin D deficiency causes rickets, which results in skeletal deformities. In adults, vitamin D deficiency can lead to osteomalacia, which results in muscular weakness in addition to weak bones. Populations who may be at a high risk for vitamin D deficiencies include the elderly, obese individuals, exclusively breastfed infants, and those who have limited sun exposure. Also, individuals who have fat malabsorption syndromes (e.g., cystic fibrosis) or inflammatory bowel disease (e.g., Crohn's disease) are at risk.
When I read this piece I was very grateful my children were born in sunny climates as they were 100% breastfed until they were about six months old. For those of you without mal-absorption problems, foods that contain vitamin D are butter, cheese, cream, fortified milk (all U.S. milk is fortified), fortified cereals, oysters, fish (cod liver oil is an excellent source) and margarine.
The kinds of problems a vitamin D deficiency causes are osteoporosis in adults and rickets (yes this still exists) in children. Please don't ingest mega-doses of this vitamin without your doctor's permission as too much vitamin D causes the body to absorb too much calcium. This raises the amount of calcium in the blood which can then lead to calcium deposits in your organs (heart, lungs, kidneys) and hurt their ability to function as designed. Some people absorb too much calcium naturally, and this can result in kidney stones, muscle weakness and even vomiting.
One size does not fit all, by the way. Older people need higher quantities of vitamin D, which also helps strengthen bones. There are some naturopaths prescribing megadoses of vitamin D but this is still a controversial practice. However, if you are taking calcium supplements make sure you get enough vitamin D to help your body absorb it.
My big argument with burkha-style dress - beyond the obvious domination complex of those who enforce it - is that women forced to cover themselves completely are at great risk of absorbing inadequate amounts of this vitamin. Sunscreens can also exascerbate this problem, as they screen out the UV rays that make absorption possible. This is a big concern for darker-skinned African Americans, by the way, as their skins tend to block the absorption of vitamin D.
By the way, health guru Andrew Weil, M.D., has this to say about Vitamin D:
Our bodies make vitamin D in response to exposure to the ultraviolet B rays of the sun, but if you live in an area where the sun isn't strong year-round (anywhere north of Atlanta), or if you rarely venture outside or always use sunscreen, you could be deficient unless you take supplements. It isn't easy to get enough D from your diet. The best sources are fortified milk and cereals, eggs, salmon, tuna, mackerel and sardines. (Unfortunately, most fortified foods provide vitamin D2, a form which is less well utilized by the body than D3.) To make sure you get adequate amounts of vitamin D, I recommend taking a daily supplement of 2,000 IU of D3. Always take it with a fat-containing meal to ensure absorption.
Andrew Weil, M.D.
Anyway, as I said, we've got a few days of sunshine, so I'm going to go soak up some rays and then I'm going to find some Vitamin D3 and stock up.
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