VITAMIN D

A Primer on Vitamin D

BY SALLY KARLOVITZ, CN

IT IS ESTIMATED THAT OVER 40 PERCENT of the U.S. population may be deficient in vitamin D, a nutrient whose benefits seem to keep growing.

Vitamin D is a fat-soluble vitamin that acts like a steroid hormone in the body. It comes in two forms in the diet, D2 and D3. Food sources of vitamin D include dairy milk, fortified cereals, and fatty fish such as salmon, tuna, and mackerel. The recommended daily intake of vitamin D is 10 mcg (400 IU) for infants under 12 months, 15 mcg (600 IU for teens and adults), and 20 mcg (800 IU) for adults over 70 years old. But research suggests that most Americans don’t consume these levels in their diets.

Vitamin D can also be produced in skin when exposed to sunlight. Studies in this country have shown that approximately 20 percent of U.S. children under 12 years of age have a vitamin D deficiency. This rate rises to 50 percent in African American children. This could be due to more video games and indoor activities, meaning children may not be getting enough sunlight.

Vitamin D is best known for its function in bone health where it helps promote calcium absorption and improves bone health. People who get too little vitamin D may develop soft, thin, and brittle bones, a condition known as rickets in children and osteomalacia in adults. A large women’s health study showed that supplements of calcium and vitamin D reduced the rate of hip fracture by almost 40 percent. But research demonstrates vitamin D is used other ways in the body as well.

RESPIRATORY HEALTH

Vitamin D may play a role in respiratory health. One study found that asthmatics with low vitamin D levels had increased odds of suffering asthma attacks as compared to those with normal vitamin D levels. Another study found that adding supplemental vitamin D improved breathing capacity in asthmatics who use an inhaler.

MENTAL HEALTH

Low vitamin D levels have been linked to higher risk of dementia. Studies have shown that increased vitamin D levels, through sun exposure or supplementation, improve cognitive function in the elderly. Recent research also found a link between seasonal affective disorder, or SAD, and a lack of vitamin D from low exposure to sunlight.

IMMUNE HEALTH

Vitamin D is needed to modulate, or balance, the immune system, and to activate immune defenses. A deficiency of vitamin D results in the killer cells of the immune system (T cells) not properly reacting to and fighting off serious infections in the body. In a 2020 Instagram Live interview with Jennifer Garner, Dr Anthony Fauci was asked about immune-boosting supplements. His response included information on vitamin D about which he said, “If you are deficient in vitamin D, that does have an impact on your susceptibility to infection. So I would not mind recommending, and I do it myself, taking vitamin D supplements.”

If you haven’t had your vitamin D levels checked, talk to your doctor about getting it done. It’s the best place to start to determine how much vitamin D you should be taking each day.

Jarrow Vitamin D3

Vitamin D 3 supports calcium and bone metabolism, as well as immune function.* Each softgel supplies 25 mcg (1,000 IU) vitamin D 3 in extra virgin olive oil.

Yum Yum D3 Gummies provide immune support for kids, supplying 10 mcg (400 IU) of vitamin D3 in tasty Orange, Lemon, and Strawberry flavors.