Vitamin D

What is it?

Vitamin D is a fat-soluble vitamin, which means is stored by the body. It is produced from the action of sunlight or ultraviolet light on 7-dehydrocholesterol, a component found in the epidermis or the outer layer of the skin.

What it does

“There’s overwhelming evidence that vitamin D is a key player in your overall health. This is understandable when you consider that it is not “just” a vitamin; it’s actually a neuroregulatory steroidal hormone that influences nearly 3,000 different genes in your body.”[1]

Vitamin D promotes the absorption of calcium and helps maintain adequate calcium and phosphate levels in the blood. It is essential for bone health, preventing rickets in children and osteoporosis in adults. As well, it helps manage cell growth, maintain neuromuscular and immune function, and reduce inflammation.  A number of gene functions are modulated by Vitamin D.[2] Vitamin D can help prevent the common cold.

Food Sources

Vitamin D occurs naturally in very few foods. It is present in fatty fish, beef liver and egg yolks.   It is sometimes added to foods such as dairy and soy products, and orange juice.[3]

Recommended Dietary Allowance (RDA)

Canada’s RDA can be found here.

Molecular Dosage Range

Orthomolecular practitioners may recommend dosages that are at a much higher level than RDA levels.

Supplemental vitamin D comes in two forms: Ergocalciferol (vitamin D2) and Cholecalciferol (vitamin D3). D3 is most like the form your body makes naturally so is most often recommended for supplementation.[1]

[1], site reviewed August 2016
[2], site reviewed August 2016
[3], site reviewed August 2016