Are You Deficient in Vitamin D?

• Recent statistics show that up to 90% of U.S. adults are deficient in vitamin D.

• So what is vitamin D? Vitamin D is a fat soluble vitamin along with A, E, and K. What makes vitamin D different is that we primarily make it on our own, rather than relying on food sources. Vitamin D is stored in the liver and in fatty tissues.

• The way that our body makes vitamin D is by converting sunshine into D3. D3 is made as the sunshine is converted by the cholesterol in our skin. Vitamin D becomes a hormone in the body. It impacts our skeletal structure, blood pressure, immunity, mood, brain function and ability to protect ourselves from cancer.

• So what is the best way to get enough vitamin D? About 15 minutes-1 hour of unexposed direct sunlight on your skin. The UVB rays are what end up starting the vitamin D absorption process. This will differ from person to person depending on factors like the time of day, skin tone, proximity to the equator, and others. The darker your skin tone, the harder it is for your body to make vitamin D from sunlight. Also, sunscreen will limit the amount of vitamin D that your body can make. Some research is showing that SPF8 can limit your body’s ability by 90% and SPF30 by about 99%.

• Most people believe (or have heard) that the best way to get vitamin D is by drinking milk, eating fish, eggs, or taking supplements like cod liver oil. While these foods do have some vitamin D, the best way is still by direct sunlight exposure. There are 2 types of supplemental vitamin D: D2 and D3. The type that our bodies make naturally is called cholecalciferol which is the D3 version. D3 is readily absorbed and up to 4 times more effective. D2 is only partly absorbed. D2 is made from vegetarian sources while D3 is animal based. Unfortunately, most products fortified with vitamin D (milk, etc) contain the D2 type and therefore are less absorbable and convertible.

What are some symptoms of vitamin D deficiency? Recent studies have shown links to the following symptoms:

• weakness
• chronic fatigue
• depression
• trouble sleeping
• anxiety
• weak or broken bones
• weakened immune system
• inflammation and swelling

Studies and research has also shown links to the following health problems:

• osteoporosis
• heart disease
• high blood pressure
• cancer
• autoimmune diseases
• depression
• insomnia
• arthritis
• diabetes
• asthma
• multiple sclerosis
• chronic pain
• psoriasis
• fibromyalgia
• autism

• Though there is little risk of over supplementing of vitamin D the only way to absolutely know if you are deficient is to have a blood test performed.

How much vitamin D should you be getting daily? 

• Adult patients shoot for 5,000 IU daily (pregnant women included)
• Children younger than age 5 need 35 IU daily
• Ages 5-10 need 2,500 IU daily.

• In the midwest here like Missouri, you’d need close to 45 minutes to 1 hour of full sun on arms, legs, and face to get this amount for an average adult. One of the major reasons why more people get sick in the winter time is due to the lack of sun exposure and therefore the lack of vitamin D, causing weakened immune system function. This is why it is extremely important to take a vitamin D supplement in the winter months.

Proper nutrition is part of a whole body wellness lifestyle. Chiropractic adjustments are another part of a well body. Schedule an appointment with Dr. Ezell today if you’d like more information on how to keep up on your health and wellness.

Yours in optimal health,

Dr. Glenn Ezell