Why is vitamin D essential for your health?
Vitamin D is a crucial nutrient that plays a vital role in maintaining overall health. It is unique because it acts like both a vitamin and a hormone in the body. Here are some key reasons why vitamin D is important:
Bone Health: Vitamin D helps the body absorb calcium, which is essential for building and
maintaining strong bones. Without sufficient vitamin D, bones can become thin and brittle.
Immune Support: It enhances the pathogen-fighting effects of monocytes and macrophages—white blood cells that are important parts of your immune defence—and decreases inflammation.
Mood Regulation: Adequate levels of vitamin D are associated with improved mood and mental health. Low levels have been linked to conditions like depression.
Muscle Function: Vitamin D contributes to muscle strength, reducing the risk of falls and fractures, especially in older adults.
How do we get vitamin D?
The body naturally produces vitamin D when the skin is exposed to sunlight. Aim for about 10-30 minutes of midday sunlight several times a week, depending on your skin sensitivity and the time of year.
Also, we can get vitamin D from food sources:
Fatty Fish: Salmon, mackerel, and sardines are rich in vitamin D.
Egg Yolks: Another good source, especially from free-range or organic eggs.
Fortified Foods: Many dairy products, orange juice, and cereals have added vitamin D.
For those who may not get enough vitamin D from sun exposure and food, supplements can be a reliable source. Vitamin D3 (cholecalciferol) is the preferred form as it is more effective at raising vitamin D levels in the blood.
Signs of vitamin D deficiency
- Fatigue and general tiredness
- Bone pain and frequent fractures
- Muscle weakness or cramps
- Mood changes, like depression
Vitamin D and Genetics
1. Vitamin D 25-hydroxylase is the key enzyme that activates vitamin D from its pre-formed type, which is obtained through sun exposure and the diet. This enzyme is encoded by the CYP2R1 gene and a variant of this gene has been associated with an increased risk of low circulating levels of vitamin D.
2. The GC gene encodes the vitamin D-binding protein, which binds vitamin D and transports it to tissues. A variant in this gene has also been associated with an increased risk of low circulating levels of vitamin D. Variants in these genes may affect vitamin D status and bioavailability.
3. The VDR gene encodes the Vitamin D Receptor, a nuclear receptor that binds vitamin D and mediates its biological effects. It plays a critical role in regulating calcium and phosphate homeostasis, bone health, and immune system function.
How to Support Healthy Vitamin D Levels?
Regular Sun Exposure: Safely enjoy sunlight by spending time outdoors during midday. Be mindful of the duration to avoid skin damage.
Eat a Balanced Diet: Incorporate foods rich in vitamin D into your meals. A diverse diet ensures you get other essential nutrients that work synergistically with vitamin D.
Consider Supplement: Especially in winter months or if you have limited sun exposure, vitamin D supplements can help maintain adequate levels. Consult your healthcare provider for the appropriate dosage.
Monitor Your Levels: Regular blood tests can help track your vitamin D levels, ensuring they are within the optimal range. This is particularly important for individuals at higher risk of deficiency, such as older adults, those with darker skin, or people with limited sun exposure.
Further Support at Body Fabulous
Vitamin D Blood Test: This is an at-home blood spot test to help assesses your vitamin D levels.
Ultimate Methylation Genetic DNA Test: This test assesses 78 genes including variants on CYP2R1 and GC which may increase your risk of lower vitamin D levels.
Methylation Test: This test assesses 31 genes including VDR (vitamin D receptor).
Book a General Advice Call: Speak with our clinical team who can advise on the right testing or supplements based on your symptoms and needs.
