Vitamin D... Now is the Time

Vitamin D is one of those supplements that you really shouldn’t overlook its importance in your overall health and wellbeing, like I admittedly did. In my research, before I started taking Vitamin D3, I was so surprised by a couple of the noted effects that supplementation can give us. But knowledge is freeing, it gives us the best start to taking control of our own health and I promise you, Vitamin D is a great thing to have knowledge of!

The health and wellness industry has surged with a range of supplements promising enhanced health, energy, and vitality. Among them, as I have discovered, Vitamin D has emerged as a staple for many health-conscious individuals alike, and for good reason. Often called the “Sunshine Vitamin,” Vitamin D is crucial for our well-being, affecting various bodily functions that are essential for daily health. In this article, we’ll explore why Vitamin D stands out amongst other supplements, the science behind how it works in our bodies, and why so many of us might be lacking in this vital nutrient.

Why Vitamin D Is So Important

Vitamin D is unique because it behaves more like a hormone than a traditional Vitamin, playing a role in an array of biological processes that go far beyond bone health. Many people have low levels due to limited sun exposure, especially in winter, so as well as improving immune function, Vitamin D is also a mood booster, which as we’ve just seen, may perhaps be needed in the winter months when the sunshine packs its bags for a while. It’s highly recommended for those people who don’t get much sunlight, those in northern climates, or those with a more indoor lifestyle. So let’s have a look at these and the other key ways it supports our health:

Bone Health & Calcium Absorption
One of the primary roles of Vitamin D is to help our bodies absorb calcium from food. Without adequate Vitamin D, our bodies struggle to effectively absorb this mineral, leading to weakened bones and an increased risk of conditions like osteoporosis. Especially as we age, ensuring strong bones is critical for mobility, stability, and quality of life.

Immune System Support
Vitamin D is integral to a robust immune system. It helps activate T-cells, which play a key role in the immune response, detecting and responding to pathogens like viruses and bacteria. Low levels of Vitamin D have been linked to increased susceptibility to infections, including respiratory illnesses, making it particularly important during colder months when immune health is often challenged.

Mood & Mental Health
There is growing evidence that Vitamin D plays a role in, as mentioned, mood boosting, regulation and cognitive function. Low Vitamin D levels have been associated with higher rates of depression, anxiety, and mood disorders. Some researchers hypothesise that Vitamin D’s role in serotonin production (a neurotransmitter that regulates mood) may explain these findings.

Reducing Chronic Disease Risk
Vitamin D may also help reduce the risk of certain chronic diseases, including heart disease and type 2 diabetes. Though more research is needed to understand the full extent of these benefits, Vitamin D’s anti-inflammatory and immune-regulating properties likely contribute to a reduced risk of chronic disease.

Why Are So Many of Us Lacking?

Despite the crucial role it plays, Vitamin D deficiency is incredibly common. Studies estimate that over a billion people worldwide have low levels of Vitamin D, and in regions with less year-round sunlight, deficiency rates can be as high as 40-60%. Several factors contribute to this widespread deficiency, some may surprise you:

• Limited Sun Exposure: Our bodies naturally produce Vitamin D when our skin is exposed to sunlight, specifically UVB rays. However, many of us spend a large portion of our days indoors, whether for work, school, or leisure. Additionally, people living in northern latitudes or areas with longer winters receive less sunlight, especially in the winter months, making natural production of Vitamin D difficult.
• Sunscreen Use: While sunscreen can of course be helpful, it also limits the skin’s ability to produce Vitamin D. UVB rays are needed to synthesise the Vitamin in our skin, but sunscreen blocks a significant portion of these rays. This has contributed to a lower production of Vitamin D, even during sunny periods.
• Dietary Limitations: Few foods naturally contain high levels of Vitamin D. While fatty fish (like salmon and mackerel), egg yolks, and fortified foods provide some, it’s difficult to obtain adequate levels from diet alone. For people following plant-based diets, getting enough Vitamin D from food becomes even more challenging.
• Age & Skin Colour: Older adults produce less Vitamin D in their skin than younger people. Similarly, individuals with darker skin tones have higher levels of melanin, which can reduce the skin's ability to produce Vitamin D from sunlight. Both age and skin pigmentation, therefore, increase the risk of Vitamin D deficiency.

The Science Behind Vitamin D in the Body

Vitamin D miraculously starts its journey in the skin, where it is synthesised from a type of cholesterol upon exposure to UVB rays from sunlight. This initial form is known as Vitamin D3 (cholecalciferol). After being created in the skin (or ingested through diet or supplements), Vitamin D3 undergoes two major transformations to become active and useful to the body:

• Conversion in the Liver - Once in the bloodstream, Vitamin D3 travels to the liver, where it is converted to 25-hydroxy Vitamin D (calcidiol). This is the form measured in blood tests to determine a person’s Vitamin D status.
• Activation in the Kidneys - The second transformation occurs in the kidneys, where calcidiol is converted to 1,25-dihydroxy Vitamin D (calcitriol), the active form of Vitamin D. Calcitriol then binds to Vitamin D receptors (VDRs) present in various tissues throughout the body, allowing it to perform its functions, such as aiding calcium absorption, supporting immune response, etc.

When the body lacks sufficient Vitamin D, these processes are disrupted, leading to various health issues. A chronic deficiency impairs bone density, weakens immune function, and has been linked to a range of physical and mental health conditions.

What’s The Difference Between Vitamin D2 & D3?

The two main forms of Vitamin D are Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol). Here’s a quick summary on how they differ:

Vitamin D2 (Ergocalciferol):
This form is primarily derived from plant-based sources, such as mushrooms exposed to sunlight or fortified foods. Vitamin D2 is still effective but may not sustain blood levels as long or as well as D3. Vitamin D2 is sometimes used in fortified foods and may be chosen by those following a strict plant-based diet.

Vitamin D3 (Cholecalciferol):
This form is obtained from animal-based sources, such as fatty fish, fish liver oils, egg yolks, and it is also synthesised by the skin when exposed to sunlight (specifically UVB radiation). Vitamin D3 tends to be more stable when exposed to environmental factors like temperature and humidity, which means it can have a longer shelf life compared to D2. Vitamin D3 is generally considered more effective than D2 in raising and maintaining overall Vitamin D levels in the blood. Studies suggest that D3 has a higher affinity for the Vitamin D receptor and is more efficiently converted to the active form of Vitamin D (calcitriol) in the body. Vitamin D3 is more commonly used in supplements due to its higher efficacy and stability, and our Vitamin D3 (10,000IU) is the perfect place to start. If however you are on a plant-based diet then consider taking a look at our Vitamin D3 (4,000IU) & K2, our vegan option.

Both forms can help boost Vitamin D levels, but Vitamin D3 is typically more potent and effective at raising and maintaining these levels over time. D2 can still be beneficial, especially for those looking for plant-based options, but might require more frequent intake to achieve similar results.

Why Supplement with Vitamin D?

Given the challenges of obtaining enough Vitamin D through sunlight and diet alone, supplementation is often the most practical solution. Some key benefits of supplementing with Vitamin D are notably, we can maintain a consistent level if we are taking a supplement daily or weekly regardless of sun exposure or dietary intake, making it easier to maintain healthy levels year-round. We can also customise our dosage to tailor our Vitamin D intake based on our own unique circumstances which of course can be influenced by age, our health status and our lifestyles. Arguably one of the best reasons too for supplementation, is a reduced risk of deficiency symptoms! These can include things such as fatigue, muscle weakness, mood swings and lowered immunity. For people who have been diagnosed with a deficiency, higher-dose supplements may help restore levels to an optimal range.

There is a big wide world out there, and it is filled to the brim with a wide array of supplements. However, I believe Vitamin D stands out as one of the most essential for overall health. Its unique role in bone strength, immune function, and mental well-being makes it a powerful tool in maintaining optimal health, especially for those at risk of deficiency. If you’re not sure about your Vitamin D levels, a blood test can give you a clear picture and help you determine the right dosage to support your needs. It can also be wise to consult with a healthcare provider of some description to tailor your intake and ensure you’re on a path to lasting health. So always do your research, and go with your gut when it comes to taking the right supplements, and consider adding Vitamin D into your life for your health and longevity. Remember, we can’t control everything, but we can control what we put into our bodies.

“A better body starts with better nutrition and Vitamins” – Unknown