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What is vitamin D?

Vitamin D is a fat-soluble vitamin typically synthesized via UV light exposure or obtained from food or supplements. Normal levels are essential for an effective immune system and healthy mineral balance. Vitamin D is vital for its role in calcium absorption, bone mineralization, and reducing inflammation, and even has neuromuscular and metabolic functions.

Why is vitamin D important?

Evidence has shown that low concentrations of vitamin D are associated with increased levels of inflammatory markers and an increased risk of Metabolic Syndrome [1][2]. Metabolic syndrome is a cluster of conditions that occur together, increasing your risk of heart disease, stroke, and type 2 diabetes.

How can I better understand my vitamin D levels?

To better understand your vitamin D levels, use the following reference ranges:

  • Out of range: 0-25 ng/mL
  • In range: 25-40 ng/mL
  • Optimal: 40-70 ng/mL
  • In range: 70-100 ng/mL
  • Out of range: 100+ ng/mL

Lower levels have several health implications. It may lead to decreased bone health, muscular atrophy, and even more serious health problems depending on the levels such as rickets or osteomalacia. People at risk of deficiency are those who follow a vegan diet, do not get enough ultraviolet sun exposure, are obese, have undergone gastric bypass surgery, or have a disease such as IBD, ulcerative colitis, or Crohn’s that disrupts the normal digestion of fat.

Higher levels can also be harmful, as it could lead to nausea, dehydration, kidney issues, and in severe cases anorexia, irregular heartbeat, or hardening of blood vessels and tissues.

How can I maintain optimal vitamin D levels?

If your vitamin D levels are low, you can try:

Dietary Changes: Eating fatty fish like cod, herring, salmon, swordfish, trout, mackerel, or tuna can help to increase vitamin D levels. Additionally, fortified foods such as orange juice, cereal, or milk can help as well.

Lifestyle Changes: Spending 15-20 minutes outside between 10 am and 3 pm without sunscreen can help you maintain healthy vitamin D levels, or you can try a UV lamp to naturally synthesize more vitamin D without the sun [3][4]. Additionally, exercise can help to release the vitamin D sequestered in fat [5].

Supplementation: Supplementing with vitamin D can help to raise your vitamin D levels.

Where can I learn more?

DISCLAIMER: IF YOU ARE CONCERNED WITH ANY OF YOUR RESULTS, PLEASE CONSULT WITH YOUR PHYSICIAN.

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