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THE IMPORTANCE OF VITAMIN D Vitamin D, known as the sunshine vitamin, has been known for years to be the cure for rickets but we are now discovering that it does much more than that. For quite some time we have known that Vitamin D is important in the absorption of calcium which allows the body to maintain bone density and prevent osteoporosis. Emerging research is now showing the importance of vitamin D in the prevention of breast, prostate and colon cancer, autoimmune conditions, fibromyalgia, Alzheimer’s, Parkinson’s, hormonal imbalance, depression, MS and the prevention of colds and flu. Many adults have low blood levels of vitamin D. This is due to the fact that this vitamin is not abundant in our food and so we get most of it from sun exposure and multivitamins. Unfortunately for most, due to our geographic location the sun is not a reliable source. There are two important forms of vitamin D for humans D2 and D3. Vitamin D2 (ergocalviferol) is synthesized by plants and vitamin D3 (cholecalciferol) is synthesized by humans when the skin is exposed to UVB rays from sunlight. The active form of the vitamin is calcitrol, synthesized from either D2 or D3 in the kidneys. It isn’t easy to get enough vitamin D from your diet. Fortified foods such as milk and cereals are available however most provide vitamin D2, which is a form much less utilized by the body than D3. Other dietary food sources include eggs, and fish such as salmon, tuna, mackerel and sardines. Vitamin D is the only vitamin that is also a hormone. Once the vitamin has either been made by the skin or taken in by food or supplement the kidney and liver help to convert it into an active hormone form. The function of this hormone is to control calcium absorption to help in the building of strong bones, teeth and aids in the maintenance of muscle strength. When you lack vitamin D and calcium your body begins to break down bone in order to supply calcium to the rest of the body. Signs of vitamin D deficiency include porous bones, weak muscles and fracturing. When looking for a vitamin D supplement, always look for vitamin D3 (cholecalciferol). Something else to consider is vitamin K2. New research is showing that vitamin D safety and efficacy is dependent on Vitamin K2. Vitamin K is the name for a group of compounds that are all related to one another. The first discovered was K1 which produces clotting factors and is found in such foods as kale, broccoli and Swiss chard. Research is now turning to K2 which exists in synthetic form menaquinone-4 (MK-4) and natural menaquinone-7(MK-7). MK-7 has been shown to be more effective and has a positive impact on the heart. K2 (MK-7) has been shown to inhibit calcium deposits in the arteries decreasing the risk of coronary heart disease as well as decreasing serum cholesterol. Overall Vitamin D3 and K2 together are more effective at preventing bone loss than either nutrient alone. Important to note that vitamin K cannot be taken by people who are currently taking blood thinners. How much vitamin D should you take? Standard recommendation is 1000IU a day. However doses up to 10 000IU have been shown to be safe. Vitamin D levels can be measured in the blood and a dose based on your individual result and needs can be recommended. |