When she sought advice from a new physician, the doctor measured Sue’s blood levels of vitamin D and found her to be deficient. Because she wanted to maintain her youthful looking skin, she made a point of staying out of direct sunlight. Sue, age 60, had experienced symptoms of chronic fatigue syndrome and fibromyalgia for at least 20 years. Taking 800 IU or more, along with 600 mg of calcium, can reduce the risk of bone fractures by one-third. The vitamin is also needed for normal muscle production, and current medical thinking is that weak muscles lead to falls and broken bones. Vitamin D is required for the incorporation of calcium into bone. Recent research has revealed multifaceted benefits of vitamin D. Vitamin D activity in the body is also influenced by inherited mutations in the vitamin D receptor of cells. Vitamin D is created in the skin and then converted to the hormone calcitriol by the kidneys. Vitamin D3 is preferred D2 may not work as potently.
The two most common forms of vitamin D are D3 (cholecalciferol, which is the form animals make) and D2 (ergocalciferol, which comes from plants and mushrooms). Supplemental vitamin D can enhance immunity, reduce the risk of cancer and heart disease, strengthen bones and muscles, protect against diabetes, and lift our moods. Not surprisingly, deficiencies are very common, especially during the winter months. However, when we use sunscreen outdoors or spend most of our time indoors, we block the natural means of making this vitamin. We make prodigious amounts of vitamin D when our skin is exposed to sunlight. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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