Where does vitamin D come from?
Body : Our bodies make vitamin D by converting UV rays absorbed through the skin and then
distributing the hormone throughout the body.7
Food : Vitamin D is primarily found in animal products, most abundantly in fish and eggs. A smaller amount, found in mushrooms is the only naturally occurring plant source as mushrooms are able to convert vitamin D in a similar way that humans do. Many commercial mushrooms are not grown under UV light and have much less than those grown naturally. Fortified foods such as dairy products, orange juice and cereals also have vitamin D3. 1
What does vitamin D do in the body?
Vitamin D is responsible for assisting with calcium absorption in the small intestine and helps the body maintain adequate serum calcium levels. Because of this, it’s necessary for bone growth and remodeling and helps prevent bones from becoming thin or brittle. A vitamin D deficiency in children results in rickets, and in adults is seen as osteomalacia and osteoporosis.
Not only a superstar bone supporter, vitamin D has been shown to help with immune function showing that those deficient in vitamin D are more susceptible to infection.2 The body uses vitamin D to make cholesterol, which is necessary for the production of hormones, building of tissue and creation of bile in the liver. 8
Who could be deficient in vitamin D?
Since most of us rely on the sun to get our vitamin D, those who don’t spend at least 15 minutes in the sun per day without sunscreen could be at risk. We always recommend using sunscreen before and during sun exposure.
The National Institutes of Health state that cloud cover can reduce UV energy by 50 percent and additional shade reduces it by 60 percent. Those with darker skin have more melanin present and therefore less able to product vitamin D from sunlight.5
Those who do not eat fish or animal products are also a greater risk of being vitamin D deficient, especially if they consume a primarily whole foods diet, lacking in ‘enriched’ processed foods.
Older adults have a greater risk of vitamin D deficiency as they tend to spend more time indoors and are more likely to be susceptible to bone fractures.
How much vitamin D is safe?
A range of 20-30 ng/ml in adults has been found to be safe safe and closer to 30-40 ng/ml is required for older adults. To reach this number, 3000IU, through diet alone you would have to consume six 3oz salmon filets, or 24 cups of whole milk every day. This range finds that between 30-60 percent of American’s are not meeting the requirement. Studies have shown that amounts below 30ng/ml in the blood have been associated with balance problems and lower bone density.
Daily supplementation with 1000-2000 IU is common and has been shown to be safe. Studies have shown toxicity of vitamin D is possible, but only in cases where units up to 60,000 IU were taken for several months at time.5
Persona’s Foundational Multivitamin contains 1000IU of vitamin D3, Vitashine™, a more bioavailable version compared to D2, in it’s two-capsule serving and we also offer a separate vitamin D3 supplement with 1000IU which can be added for those who have increased needs.
Ultimately, most of the population could benefit from mild to moderate vitamin D supplementation as it’s a necessary hormone for a wide variety of processes in the body. At modest levels, vitamin D has not been shown to be toxic and there is evidence to show that it can be beneficial in preventing several health conditions including insulin resistance and risk of PCOS.4
If you’re interested in learning more about vitamin D, feel free to talk with a Persona nutritionist via chat, email or phone at 1-800-983-3887.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article,
1. Appendix 12. Food Sources of Vitamin D. Chapter 4 – 2008 Physical Activity Guidelines. https://health.gov/dietaryguidelines/2015/guidelines/appendix-12/. Accessed September 7, 2018.
2. Aranow C. Vitamin D and the Immune System. Journal of Investigative Medicine. 2011;59(6):881-886. doi:10.2310/jim.0b013e31821b8755.
3. How Mushrooms Make Vitamin D. Berkeley Wellness. http://www.berkeleywellness.com/healthy-eating/nutrition/article/mushrooms-and-vitamin-d. Accessed September 7, 2018.
4. Lazúrová I, Figurová J, Dravecká I. [Vitamin D and Polycystic Ovary Syndrome]. Advances in pediatrics. https://www.ncbi.nlm.nih.gov/pubmed/27734698. Published 2016. Accessed September 11, 2018.
5. L.D. KZRD. Vitamin D toxicity: What if you get too much? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-toxicity/faq-20058108. Published February 7, 2018. Accessed September 7, 2018.
6. Office of Dietary Supplements – Vitamin D. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/. Accessed September 7, 2018.
7. The physiology of vitamin D. Vitamin D Council. https://www.vitamindcouncil.org/the-physiology-of-vitamin-d/. Published July 6, 2016. Accessed September 7, 2018.
8. Vitamin D and Health. Obesity Prevention Source. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/vitamin-d/#vitamin-d-sources-and-function. Published March 15, 2018. Accessed September 7, 2018