You may have heard about vitamin D and its importance, but do you truly understand how this micronutrient impacts your body? Let's dive into the fascinating world of vitamin D and explore why it´s crucial for your overall wellbeing.
The Sunshine Vitamin and Dietary Sources of Vitamin D
Vitamin D is often referred to as the "sunshine vitamin," because your body can make vitamin D if you expose your skin to sunlight. Vitamin D plays a vital role in various bodily functions. Its most known function is aiding in the absorption of calcium, which is essential for maintaining strong bones and teeth. Besides its role in bone health, vitamin D also plays a part in supporting our immune system, sleep, mood, metabolism, muscle function and even maintaining normal inflammation levels in the body. Some research also suggest benefits regarding cell growth, possibly making it relevant for cancer.
Sunlight is the best source of vitamin D. Otherwise there are very few dietary sources of it, the best being oily fish such as salmon and sardines. You can also get vitamin D from egg yoks, dairy products, fortified milk and cereals, as well as some very small amounts from mushrooms. Don´t forget that vitamin D is a fat soluble vitamin, so you need to consume fats with it to be able to absorb it.
Benefits of Optimal Vitamin D Levels
Maintaining optimal levels of vitamin D is linked to a multitude of health benefits. Adequate levels have been associated with a reduced risk of various health conditions and is relevant for:
Neurological Disorders : Vitamin D plays a role in mood regulation, because it is used to make important neurotransmitters such as serotonin and dopamine. This makes it relevant for conditions like anxiety, depression, insomnia, ADHD and even Parkinson´s and beyond.
Bone Health : Due to its role in calcium uptake, optimal vitamin D levels are crucial for maintaining strong bones and preventing conditions like osteoporosis.
Immune Function : Vitamin D supports the immune system, helping the body defend against infections and illnesses. Aside from your regular colds and flus, there are numerous studies out there seeing benefits in things like cancer, systemic lupus erythematosus (SLE), multiple sclerosis (MS), fibromyalgia and autoimmune diseases such as Hashimoto´s.
Metabolism and Weight Management: vitamin D is necessary for the conversion of thyroid hormones, which are hormones that dictate your body´s metabolism.
Menopausal Symptoms : Due to declining hormone levels menopausal women are more at risk of developing osteoporosis, making vitamin D levels important to maintain. Its role in mood regulation also means that it could be helpful for mood swings.
Overall Wellbeing : Adequate vitamin D levels contribute to many areas of overall health, and the benefits even go beyond this list.
What Are Optimal Blood Levels of Vitamin D?
In general, it´s recommended to maintain blood levels of vitamin D between 30-50 ng/mL (75-125 nmol/L) for overall health and wellbeing. However, when it comes to vitamin D, the optimal range can vary depending on the individual. Most of the time I aim to keep clients at the higher end of these recommended levels. Always consult with a healthcare provider or a nutrition professional to determine your specific needs based on factors like age, health status, geographic location and genetics.
Why Genetics are Relevant to Your Vitamin D Status
Your body is made up of thousands of genes responsible for its functions. Many of these dictate how you use certain nutrients, and some people have variations of these genes that work well whilst others don´t. This is a field of genetic science called "nutrigenomics".
The VDR (vitamin D receptor) and GC (vitamin D binding protein) genes are well known for regulating how well your body transports and utilises vitamin D. What this means is that a person with "less efficient" versions of these genes won´t transport vitamin D around the body very well, in addition to cells responding less to the vitamin D that does get transported to it. Those people could benefit from higher blood levels of vitamin D due to the "slow" function of these genes.
Causes of Vitamin D Deficiency and Those Most at Risk
Those exposed to little sunlight (due to geographic location, night shifts, covering skin with clothes, indoor work, frequent use of high SPF or sun block)
Not eating oily fish
Elderly
Vegans/vegetarians
Those with darker skin
Genetic variations of the VDR (vitamin D receptor) and GC (vitamin D binding protein) genes.
Testing Your Vitamin D Levels
Have you ever tested your vitamin D levels? If the answer is "no" or "a long time ago" then it´s time to get it done!
A simple blood test as a finger prick can measure your vitamin D levels accurately. This test allows you to assess whether you are getting enough vitamin D through diet, sunlight exposure and supplements or if you need to change things up a bit. As we have seen from the long list of benefits from vitamin D, monitoring your own levels is an easy, cost effective and proactive step towards maintaining optimal health.
Where To Test Your Vitamin D Levels
If you are starting to realise the importance of vitamin D and want to get tested, Kenergetics is here to help. I offer two simple at-home finger prick test kits to check your vitamin D levels: a Vitamin D Test Package and a Full Vitamin D Test Panel. The first option analyses your blood levels of vitamin D, and the latter option also includes a separate cheek swab DNA test to learn about your VDR and GC genes responsible for vitamin D utilisation.
Here is how testing works:
You order your preferred test and fill in the intake form upon purchase
The test(s) are shipped to the address you provide in the intake form
You complete the simple test at home following the instructions provided
You return your test to the lab for analysis (shipping in Europe is included)
Analysis takes 2-4 weeks. Once they are ready, Kenergetics will interpret the results and provide diet and supplement recommendations as appropriate, based on your results
Embracing the Power of Vitamin D
In conclusion, vitamin D is a crucial nutrient that plays a fundamental role in maintaining proper functioning of your body. From supporting bone health to boosting immune function, optimal vitamin D levels are essential for a thriving body and mind. As I always say: health is wealth!
If you are interested in testing your own vitamin D levels, you can read more about the Vitamin D Test Package HERE and the Full Vitamin D Test Panel HERE.
Always get in touch if you have any questions!
Kennet // @kenergetics
Email: hello@kenergetics.com
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