Vitamin D

Our body converts sunlight into 25-hydroxyvitaminD, made in the skin. Maintaining an adequate level is absolutely essential, as low levels cause an accelerated decline in working memory, reasoning, task flexibility, problem solving and planning, higher risks of cancer, vascular disease and chronic inflammation. And of course loss of bone density.

But why should we supplement? Isn’t sunlight enough? No, wherefore to benefit from the lifesaving effects of this vitamin its blood levels must/should be maintained on a constant basis/level. As a matter of fact those who maintain optimal vitamin D levels will likely decrease their stroke risk, reducing the odds of permanent disability in the event of such a stroke. In countries with colder climates there are higher rates of vitamin D deficiency due to the lack of sun, increasing the chance of having an immune system related illness. Also an increased risk of multiple sclerosis is statistically associated to the same geographical data. So, what are the optimal levels? In the range of 50 to 80 ng/ml, which can be verified only with blood tests.

The typical dose range you have to look for supplementation is 0,5 to 1,000 IU, to be taken daily with a meal for better absorption, anyway never on an empty stomach. ALWAYS choose vit. D in its D3 form, being better tapped by our organism. In spite of the name, vitamin D is considered a pro-hormone and not actually a vitamin (but I will file this post among “vitamins”). This is because the body is capable of producing its own vitamin D through the action of sunlight on the skin, while vitamins are nutrients that cannot be synthesized by the body and must be acquired through the diet or supplements.

It is estimated that sensible sun exposure on bare skin for 5-10 minutes 2-3 times per week allows the body the ability to produce sufficient vitamin D, but vitamin D has a half-life of only two weeks, meaning that stores can run low, especially in winter, as said above. Recent studies have suggested that up to 50% of adults and children worldwide are vitamin D deficient. Vitamin D is produced when sunlight converts cholesterol on the skin into calciol (vitamin D3). Vitamin D3 is then converted into calcidiol (25-hydroxyvitamin D3) in the liver. The kidneys then convert calcidiol into the active form of vitamin D, called calcitriol (1,25-hydroxyvitamin D3). This is another reason why this specific form must be specified on the supplement you’re going to buy. My final hint is to take this vitamin with magnesium an calcium together. 

….Always humble,

Angiolino