All About Vitamin D

Vitamin D is a fat soluble vitamin which plays a role in numerous important bodily functions. It is produced when sunlight (specifically the ultraviolet rays of the spectrum) reach the skin. The body then synthesizes an inactive form of vitamin D. When the Vitamin D reaches the liver, it is then converted to calcidiol, or 25-hydroxyvitamin D [25, (OH) D]. The vitamin D then reaches the kidneys and is converted again, this time forming an activated form of Vitamin D called 1-25- dihydroxyvitamin D [1-25(OH)2 D]. This is the activated form of Vitamin D, and the kind required by the body for various functions. The activated form of Vitamin D is also known as calcitriol or Vitamin D3.

Circulating Vitamin D3 has a profound effect on levels of calcium and phosphates in the blood which in turn stimulates healthy bone growth in addition to other bodily functions. Some of these additional physiological functions include modulating the inflammatory response, immune system integrity, hair growth, cardiovascular health, suppression of certain cancers and protection against upper neurological degenerative processes (such as multiple sclerosis and Parkinson's disease).

Vitamin D3 deficiency most notably affects the structural integrity of the bones. In children, Vitamin D3 deficiency leads to softening of the bones, resulting in deformity and fractures. In children, this is called rickets, and in adults, it is called osteomalacia. Insufficient amounts of serum D3 leads to inadequate supplies of calcium, phosphorus and magnesium - all of which help the bones achieve hardness and structural strength. This accounts for why D3 deficiency leads to osteoporosis. Other signs & symptoms of Vitamin D3 deficiency include frequent colds & flus (due to compromised immune system function), chronic pain (due to widespread inflammation), diabetes, depression, impaired mental cognition (brain fog), insomnia, and cardiovascular disease (resulting in hypertension, heart attacks and strokes).

Where do we get Vitamin D3? As was mentioned earlier, Vitamin D is made when ultraviolet light reaches the skin. Then it must be converted to the activated form (Vitamin D3) via a two-stage conversion process (first in the liver and then in the kidneys). Unfortunately there aren't a lot of foods naturally rich in Vitamin D. However we can get some Vitamin D from fish (mackerel, tuna, sardines, catfish, herring, salmon). We can also get Vitamin D from eating eggs, shiitake mushrooms and from drinking milk. It should be noted that the pasteurization process (used to remove bacteria from milk and make it safe to drink) also removes the Vitamin D from the milk. That's why the dairy industry must fortify the milk with additional, synthetic Vitamin D. I personally question the consumption of milk on a regular basis because it is pro-inflammatory, causes mucus production, is a known allergen and you are being exposed to the hormones & antibiotics the dairy industry uses on the cows which produce the milk.

Another way to get Vitamin D3 is by taking Vitamin D3 supplements. Purified, concentrated D3 is the fastest and easiest way to get your required daily amount. Sometimes we can't be outside in the sunshine all day long. Also, eating pounds of fish may prove to be a logistical problem. I recommend adults take 5000 IU's (international units) of Vitamin D3 per day. I recommend children to take between 1000 IU's and 2500 IU's of Vitamin D3 per day. This is particularly important if you live in a part of the country where you may not get sufficient sunlight. I live in Pittsburgh, Pennsylvania. Pittsburgh gets approximately 83 sunny days per year (which is even less than Seattle). Most people are Vitamin D3 deficient and need to take supplemental D3 just to maintain normal, healthy function.

Dr. Kevin Smith is a chiropractor and medical writer in Bethel Park, Pennsylvania. Dr. Smith's areas of expertise include chiropractic, functional medicine and spinal rehabilitation. He is the author of the book "Modern Chiropractic: The Way To A Pain-Free Lifestyle". Dr. Smith is also the owner & clinic director of Red Apple Wellness & Chiropractic which is located at 2409 South Park Rd. Bethel Park, PA 15102. For more information please visit http://www.redapplewellness.net or call 412-212-8880.