It was Vitamin D Day on November 2nd and it was a day to recognize vitamin D deficiency as a world problem. The day is led by the Vitamin D Society, Vitamin D Council and GrassrootsHealth, non-profit organizations dedicated to spread awareness on the vitamin D deficiency pandemic. According to the Vitamin D Day site:
Researchers agree that at least one third of the world is deficient in vitamin D, and some scientists even think a greater percent of people are deficient in vitamin D.
Why are so many people deficient, you might ask? It’s simple really. We get vitamin D from sun exposure. And now, more than ever, the world’s population lives an indoor lifestyle, avoiding the sun daily.
Doctors are beginning to discover that vitamin D deficiency is a risk factor for many diseases, including heart disease and cancer.
Furthermore, they’re discovering that vitamin D deficiency may make some diseases more severe, like respiratory diseases and autoimmune diseases like multiple sclerosis and lupus. And they’re discovering that vitamin D can be an important piece in the treatment of some illnesses and diseases, including multiple sclerosis, cystic fibrosis, asthma and many other diseases!
Low vitamin D is also a factor when it comes to mental health. Even though this information is not listed on the Vitamin D day site, there is much research supporting the connection:
There is a strong association between low S-25(OH)D and higher negative and depressive symptoms in psychotic disorders.
In women at risk for depression, early pregnancy low vitamin D levels are associated with higher depressive symptom scores in early and late pregnancy.
Participants with higher serum vitamin D (serum 25-hydroxyvitamin D) levels were significantly less likely to report problems with depression and anxiety.
Serum vitamin D status is related to the occurrence of anxiety in post-stroke patients and may be an independent risk factor of [post-stroke anxiety] after 1 month.
Here are eight key factors to know about vitamin D for Vitamin D day:
- Vitamin D comes from sun exposure, not your diet.
- Scientists and doctors agree that at least a third of the world is deficient in vitamin D.
- If you don’t get frequent moderate sun exposure or take a vitamin D supplement, you’re likely deficient in vitamin D.
- Moderate midday sun exposure is the best for making vitamin D.
- You don’t need to burn to make vitamin D.
- Vitamin D supplements are a good option in the wintertime to get the vitamin D you need.
In the northern hemisphere, the sun starts focusing more on the southern hemisphere. The sun’s rays strike the northern hemisphere at a different angle, an angle that isn’t quite as intense as during the summer. In consequence, your body has a harder time making vitamin D in the winter compared to the summer. The further north you live, the more difficult it is to make vitamin D in the winter.
Remember you can always check to see if you’re making vitamin D by looking at your shadow. If it’s longer than you, you aren’t making much vitamin D. And in the winter, your shadow is often longer than you.
Have no fear that you can’t make vitamin D! Vitamin D supplements are a good option in the wintertime. Low-pressure sunbeds and UV light units are also options to help you make vitamin D during the winter.
- Vitamin D is important for many things, including your bones, heart, respiratory system, brain [and mental health], and likely cancer prevention.
- Consider getting tested for vitamin D, to see if you’re getting enough.
Vitamin D tests are pretty easy. You can ask your doctor to add it to your next routine blood panel, or you can order an in-home test online through the Vitamin D Council.
Here are the vitamin D range guidelines from various organizations and the recommendations from the Vitamin D council:
This blog post by the Vitamin D Council helps you to interpret your results: I tested my vitamin D level. What do my results mean?
When you get your test results you will see a number in units of ng/ml, for example, 50 ng/ml. These are the units that health professionals in the United States use. Elsewhere in the world, vitamin D blood test results are given in units of nmol/l.
- To convert a test result measured in ng/ml to one measured in nmol/l, multiply the ng/ml number by 2.5. For example, 20 ng/ml is the same as 50 nmol/l (20 x 2.5).
- To convert a test result measured in nmol/l to one measured in ng/ml, divide the nmol/l number by 2.5. For example, 50 nmol/l is the same as 20 ng/ml (50÷2.5).
This great Sunshine Calendar shows the amount of time needed to produce sufficient vitamin D.
And this graphic shows why most of us aren’t getting enough vitamin D and why we need to supplement and get more sunshine exposure.
To learn more about vitamin D, please visit Vitamin D Council, Vitamin D Society, GrassRootsHealth and the Vitamin D Day website.
Do you have your vitamin D levels tested at least once or twice a year? Are they in the 40-80ng/ml range?
And do you spend time in the sun and supplement?
Hi Trudy,
This week I read that a person can get Vitamin D even by sitting inside with the sun shining on their skin through a window. I am photosensitive and will get sick from that, so I’m wondering if there’s any truth to it. I know a window will block the sun’s rays, but does some come through? What if a person routinely did this for an hour a day?
Thanks a bunch,
Cherie : )
Cherie
According to this post the answer is no to vitamin D and yes to sun damage https://www.quora.com/Do-you-get-vitamin-D-when-the-sun-light-passes-through-the-glass-and-falls-on-you
I figure out that I have deficiency 3 years ago. I got some supplements and really try to make some sun exposure. But I didn’t make another test to see if it is better. Recently I move even norther (Europe) and did some tests and still have Vitamin D deficiency. I have supplements, and no sun in winter :(. We will see if supplements will help.
I also read that deficiency can be connected with Polycystic ovarian syndrome. So maybe that is even further reason for my deficiency.
Biba
Yes deficiency is connected to PCOS, bone health, cancer and much more
I’ve read in a couple of different articles that producing vit D can be triggered through the eyes. …part of balancing the circadian rhythm for sleep/wake. Not just through skin exposure.
In 2005 I went to a retreat with don Miguel Ruiz, and they asked that we not wear sunglasses while out at the ruins, saying it allowed the healing energy of the sun in. Also there are some (extreme albeit) that claim healing by sun gazing directly for few minutes as sun rises and sets.
I no longer wear sun glasses, and my Vit D levels are in 55 range with no supplementation.
Jaci,Interesting. I heard the same thing about the importance of getting sunlight in your eyes, but thought it was for balancing sleep/wake cycle. Do you live in a sunny climate? Also, had you once been vit d deficit?en
Thanks.
Yes I was deficient in D. Doctor had me taking 5,000 per day, and sometimes up to 10,000. My levels were very erratic. I lived in Chicago at the time, all weather conditions. And was outdoors, especially on nice days. The article I posted below regarding exposure to toxins lowering vit D was very interesting. I worked in a hair salon as a colorist for 27 years, exposure to chemicals was a daily thing. And then with the popularity of keratin (formaldehyde) straighteners, it was another burden on my system. Then add to that multiple doses of Fluoroquinolone antibiotics… So now my life is toxic chemical free (as much as is possible) and yes I live in SF Bay Area so there are more opportunities for sun. But to be honest I’m not out in the sun that much. So my theory is limited toxic exposure and no sun glasses.
I wish I could remember the article on D and sleep cycle, but it was saying that light entering the eyes triggered the production of D.
Oh one more thing. My doctor here in California was actually very surprised that my D levels were in optimal levels with no supplementation. Even treating people in sunny California he still sees lots of D deficiencies. And everyone here has sunglasses on. Except me
Thank you Jaci.
Good thing you realized your exposure to toxic chemicals was causing your illness. I’m going to start going sunglass-less;can’T hurt!
I just started upping my Vit D to 10k daily as I live in Massachusetts and my exposure to sunlight strong enough to manufacture Vit D is now non-existant. One of the four rations Trudy recommended has a cool sunlight chart showing sun exposure times necessary for Vit D production.
I will read the article you posted. Thank you.
Anne
Jaci
From my reading it does need to be skin exposure (https://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/) so I’d love to see those articles please? Could you share a link?
From Dr Mercola, although not specifically about vit D, he recommends no sun glasses for better health.
http://articles.mercola.com/sites/articles/archive/2013/09/16/sunglasses-myths.aspx
https://youtu.be/CEsonu2kFjY
Very good YouTube by Dr Rhonda Patrick. Again, nothing about D and eyes, but a lot about D and it’s importance with tryptophan in serotonin pathway. She talks about branched chain amino acids blocking the path of tryptophan in the brain, lowering serotonin
Today Dave Asprey posted on FB about his trip to Hawaii and sun exposure. He mentioned exposing the skin and eyes to the sun. I asked if vit D was activated through the eyes as well as the skin. His answer “yes”.
Thanks for sharing but I have yet to see any research supporting this. Please let me know if you come across any. This very comprehensive 2012 paper on vitamin D makes no reference to it https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/ In the meantime I’ve reached out to the Vitamin D Council to get a conclusive answer.
Low vit D related to toxic exposure
http://blog.designsforhealth.com/si-42214/chemical-exposure-has-been-linked-to-low-levels-of-vitamin-d
Thanks for sharing this very relevant study! Something else not addressed in the blog is the VDR polymorphism which can impact vitamin D levels and how much you need to supplement with
Oh no, not something else to worry about! Wonder if why I need to take K2 to bump up my levels.
Hi Jaci
That’s amazing! This summer I spent 30 minutes in the mid day sun without sunscreen, also keeping sunglasses off (but I just thought I would even out my sleep cycle). Wish I had tested my level in September to see if it had an effect. I know that last year when I started supplementing with D, I had to eventually take Vit K2 to move my level up. My highest was 48,which isn’t bad.
Trudy,
Thanks so much for covering the topic of vitamin D. I noticed a few folks mentioned vitamin K2 in their comments and am wondering what your thoughts are on D and K2.
Is it necessary to take K2 with higher doses of vitamin D?
Are there any guidelines on matching K2 doses with vitamin D doses?
Thanks, Trudy
P.S. Hope all went well with your move to Australia!
Trudy, ….. and does K2 thin the blood? I’m doing high doses of Biotics VD3 which is emulsified so does not pass thru the liver. Its in drops and works affectively.
Hi Kaye!
Actually, Vit K has the exact opposite effect. It is given to reverse the effects of too much Coumadin (blood thinner) in the blood. Also, people taking Coumadin must keep their consumption of Vit K rich foods consistent to avoid fluctuations of their Coumadin levels. Take care!
I just got Biotech Vit D3 capsules 5000IU. They’re supposedly a good company, and well priced. How much did you pay for Biotics? How many units per dose? Thanks Kaye.
Hi Anne, I buy the 2000iu drops. Yes they are a great company. I paid $19.80 on Amazon. Umm, I usually take 6 drops, that would be 12,000 a day. Also, I drop it on the back of my hand cuz had hard time knowing how much I was getting when I dropped in my mouth. I am low so its not a problem. I just found out about using V.K. so will be adding that. But not sure about the dosing of VK either. Also, I read from Progesterone Therapy website that Vit.D and VK really helps the affect of progesterone in the body. When you are low, progesterone doesn’t work as well. Your are so welcome, Anne. Love to learn about the body and how it works….and love to discuss it too, Haha even if it doesn’t pertain to me! Hobby??? lol..
Thanks Kaye!
I was told that 100 much a day is enougy, which seems to be the standard dosing, though some brands are less. I use NOW brand. GMP certified, good price, and it helped raise my levels. Though if you are on an anti coagulant, or any other med that affects blood clotting, or history of stroke, check with your me first. Happy health-ing
Sorry, dumb auto correct left out mcg. It’s 100 mcg.
Thanks, Anne, just wanted to make sure you r talking about VK? I wasn’t sure at first. No I have no history of clotting or strokes or any of that. Did you have your VK levels checked and if so by the blood? I am having a blood draw on Monday and could have my doc add that. Thank you so much. Well, as my therapist says that I need to remind myself that “I am recovering”. I walk around here, and when I feel anxiety coming on, I remind myself that I’m recovering and it does seem to calm me down. So we could add that to your phrase, I love the phrase “happy” healthing cuz at times it gets down right agonizing!
Hi Trudy, A friend of mine sent me an email regarding the herb sceletium. Its supposed to calm and help cognitive and lower cortisol. I was wondering if you have heard of it or have used it at all. The patent is called Zembrin.
Kaye
I know of it and have seen the research but don’t have any experience using it with clients. I know it’s being used in South Africa because of the restrictions that have been put on 5-HTP and tryptophan.
I’d like to see what you have read – please share a link and I’ll do a blog post and put it out to the community to get feedback.
Hi Trudy, I will try to find it!! 🙂 and submit to you.
Hi Trudy, this is not the original article she sent me. Neither one of us could find it but she sent me this one to show you. This one is more scientific. 🙂
http://www.sceletium.org/
Thanks for the article. Is kana good for sleep.
Michele that’s a great question. I haven’t tried it yet, that’s why I was asking Trudy if she had any experience with it. I had not ever heard of it. So hope she gets some info for us. It does sound promising tho.
Hi Trudy, Any follow up about the Zembrin?
Hey u r right! Haven’t heard from trudy on this! Lol hmmm it’s been a year!
Hello Trudy,
I am struggling with low vitamin D levels and when I take them (I tried various vegan brands) getting midnight stomach cramps and waking up, skin allergies and cold blains. It feels like I am unable to ingest vitamin and resulting allergies. I tried prescriptions as well as some of the brands such as
– Garden of Life B12 Vitamin – mykind Organic Whole Food B-12 for Metabolism and Energy, Raspberry, 2oz Liquid
– Vegan Vitamin D3 + K2 (MK7) Liquid Drops – 100% Plant Based Liquid Vitamin D Enhanced with Coconut Oil for Max Absorption – 1 Serving = 1000 IU VIT D3
– Nordic Naturals Plant-Based Vitamin D3 Liquid – 1000 IU Vitamin D3-1 oz – Healthy Bones, Mood & Immune System Function – Non-GMO, Vegan – 60 Servings.
Would you mind sharing some resources or ideas here for people like me?
Thank you!
T
I’d suspect a reaction to one or more of the ingredients other than vitamin D and K2. I like Designs for Health Vitamin D Supreme which has vitamin D and vitamin K1 and K2.