Vitamin D: How this crucial nutrient plays a role in your brain health & mood

Why do we talk about Vitamin D so often? Deficiency in this essential vitamin affects over half the population and is linked to depression, dementia, many cancers, autoimmune diseases, high blood pressure, heart disease, diabetes, chronic muscle pain, bone loss, and seasonal affective disorder. It affects many of our systems, so it’s no wonder it’s a recurring topic of conversation in regards to gut and brain health - or as is easier to refer to as overall health. 

To understand why Vitamin D is essential for us to optimally function, we must understand what it does. In an effort to elucidate its importance, in layman's terms, here are some of the basics. 

  • Vitamin D stimulates cell differentiation – a process by which dividing cells change their function 

  • Activates insulin secretion to get glucose into cells to generate energy

  • Supports strong immunity

  • Helps to regulate blood pressure

  • Plays a role in overall mood regulation

This seemingly short list takes a toll on a lot of different systems in our bodies, and it’s shocking just how many people are living with a Vitamin D deficiency. With our current Standard American Diet and lack of sunlight exposure, it’s really difficult to get the proper amount of Vitamin D naturally! 

Importance of Sunshine

Keeping in mind that 80 - 100% of our Vitamin D comes from exposure to sunlight, people living in latitudes above 40 degrees north or below 40 degrees south do not get exposed to sufficient UVB to synthesize vitamin D from November to early March. Adversely, those living at latitudes above 50 degrees north or below 50 degrees south do not get exposed to sufficient UVB to synthesize vitamin D from October to mid-March. Sunscreen blocks  97% of skin’s production of Vitamin D, so getting proper exposure means unadulterated sun-to-skin contact. According to Michael Holick, MD, Ph.D, an authority on vitamin D and author of The Vitamin D Solution, 5-10 minutes of sun exposure on the arms and legs or face and arms three times a week between 11 AM and 2PM in spring, summer and fall at 42 degrees latitude is adequate vitamin D for those with fair skin (those with darker skin synthesize less Vitamin D from exposure to sunlight). For this recommended sun exposure, there is minimal risk of skin damage.

Vitamin D from the skin diffuses slowly into the blood, where it is picked up by DBP (a specific Vitamin D binding protein). This binding protein carries about 60% of the Vitamin D in the body, most of which goes to the liver where DBP is synthesized. Some of that percentage also goes to muscle and adipose tissue, or body fat. This is why Vitamin D from the sun or UV lamps may be more useful than oral supplementation for those with malabsorption issues. 

If exposure to direct sunlight is difficult due to location or skin tone, supplementation is a good option. This is also why cultures far to the North or South depend on the few natural dietary sources of Vitamin D, such as a diet rich in fatty wild fish like mackerel and herring, or consumption of cod liver oil. 

You have an increased risk of vitamin D deficiency if: 

  • Exclusively breast-fed infants (without vitamin D supplementation)

  • Dark skin (especially if living far from the equator)

  • Iron deficiency (according to a study in infants)

  • If you suffer from chronic liver disease, pancreatic insufficiency, diseases of the small intestine (Celiac Disease, Chrohn’s disease).

  • Elderly (there is a decreased capacity to synthesize vitamin D from UVB exposure and an increased tendency to stay inside and to use more sunscreen in this age group)

  • Exposed skin coverage (either due to heavy use of sunscreen or coverage with clothing (in religious practices)

  • Fat malabsorption (Cystic Fibrosis and cholestatic liver disease)

  • Inflammatory Bowel Disease (IBD) – especially if there have been small bowel resections

  • Other diseases: celiac disease, pancreatitis, kidney and/or liver disease

  • Obesity – there is an increased risk of deficiency (vitamin D is stored in the adipose tissue and less of it is available/free in circulation)

Supplementing With Vitamin D

Think about getting a Vitamin D supplement of at least 2,000 IU, or up to 5,000 IU in the winter months. It’s difficult to develop toxicity of Vitamin D, especially at doses lower than 10,000 IU a day. I recommend getting a Vitamin D3 + K2 supplement, as K2 plays a role in vitamin D function in the body. To access a wonderful Vitamin D supplement, click the link below to our online dispensary. Once you create an account, I recommend searching for Seeking Health Vitamin D3 + K2 or Allergy Research Group Vitamin D Complete.

 
Purchase products through our Fullscript virtual dispensary.
 

Testing your Vitamin D Levels

It is wise to have your vitamin D levels tested with a qualified practitioner prior to supplementation. I generally look for levels in the 60-80 ng/ml. If your levels are in the 20-40ng/ml range, you’ll want a larger dose. I consider 2000IU vitamin D3 to be a good maintenance dose.

Chelsie MooreVitamin D, Mental Health, Brain Function, Vitamin D DeficiencyComment