We are now in the true middle of winter, and many people in West Michigan are experiencing Seasonal Affective Disorder. While SAD is a common challenge this time of year, Vitamin D deficiency is even more common, and most people don't realize they are deficient. Today we have a guest blogger, Dr. Daniel Hungerford, from Hungerford Chiropractic, to explain common myths about Vitamin D and how all of us in Grand Rapids and West Michigan can get the Vitamin D we need to be healthy.
Vitamin D levels are often too low for Michiganders, with an even higher rate of deficiency in western Michigan, due to increased lake-effect cloud cover. In fact, most all of us in the Northern Hemisphere might find it hard to obtain a healthy level of Vitamin D from the sun. Over the years it has become apparent to researchers that Vitamin D deficiency is a serious problem. Yet, even with these findings there is not much awareness being spread about this deficiency.
There are a few myths surrounding Vitamin D that make its deficiency more common:
Problems with low Vitamin D levels include: increased risk of infections by viruses like influenza or bacterial infections like food poisoning, increased risk of depression including Seasonal Affective Disorder, increased risk of cancer, brittle bones such as osteoporosis, and increased chronic pain.
Most of the United States receives adequate levels of sunlight in the summer to maintain healthy Vitamin D levels. The National Institutes of Health states “… [A]pproximately [five to] 30 minutes of sun exposure between 10 [a.m.] and 3 [p.m.] at least twice a week to the face, arms, legs, or back without sunscreen usually lead to sufficient vitamin D synthesis." When the body is exposed to proper sunlight, the skin produces about 10,000 units of vitamin D. However, in the winter and in cloudy areas like Grand Rapids, deficiency rates are higher.
A question I often hear about Vitamin D deficiency is: Can you get too much vitamin D? Vitamin D toxicity is possible although it is extremely rare. Problems with Vitamin D toxicity can include nausea, vomiting, kidney problems and frequent urination. The Mayo Clinic states that “Taking 60,000 international units (IU) a day of vitamin D for several months has been shown to cause toxicity.” This is significantly higher than most forms of Vitamin D available.
The most accurate way to determine if you are deficient or not is with a simple blood test. If you would like to be a part of Vitamin D research you can participate in the D*Action Project. Also check out http://www.vitamindawarenessweek.co.uk/ for more helpful information.
Supplementing with Vitamin D is a healthy and effective way to keep yourself healthy this fall and winter.
In an effort to increase awareness about Vitamin D, Hungerford Chiropractic in Grand Rapids is giving away free Vitamin D to their patients to help protect them from the cold and flu season. As always, talk with your healthcare provider to see if Vitamin D supplementation is right for you.
There are a few myths surrounding Vitamin D that make its deficiency more common:
Myth #1: You can get enough Vitamin D from the sun.
While it’s true that our best source of Vitamin D is sunlight, most of us, especially those of us in the Northern Hemisphere are not obtaining enough though the sun alone, particularly in the fall and winter months. It also doesn’t help that many of us have an increased indoor lifestyle. Also, most of us are in the habit of using sunscreen when we’re outside. While sunscreen is important, it does prevent the production of Vitamin D.Myth #2: "I eat plenty of Vitamin D rich foods.”
Oily/fatty fish are the best source of Vitamin D, but most of us don’t eat this on a daily basis. Wild tuna is a good source of Vitamin D, coming in at 500 IU per portion. Interestingly enough, farmed tuna is only giving us 100 IU per portion. Cheese is another source of Vitamin D that people equate with getting their healthy levels of Vitamin D. Many people state that they drink Vitamin D milk which has 2 IU, far to low for daily recommendations. Sadly, in order to reach the recommended dose of Vitamin D, you’d have to consume 6lbs of cheese a day! Getting adequate Vitamin D through food is not a reasonable option for most Americans and supplementation fills that need in the fall and winter.Myth #3: Only "at risk" groups need to use supplements.
Our government actually recommends everyone have Vitamin D during the winter months. The most at risk groups include:- Infants and children under 5
- Pregnant and breastfeeding mothers
- People with little to no exposure to the sun
- People with darker skin
Myth #4: “I already take a multivitamin containing Vitamin D so I get all I need.”
Many multivitamins have low levels of Vitamin D, compared to what is required to reach an optimum level (read more myths and info about Vitamin D). Many people take multivitamins on an empty stomach which will impair Vitamin D absorption as Vitamin D is fat-soluble vitamin. This means there must be food especially fat in the stomach for the vitamin to be absorbed. People who have digestive conditions including IBS and celiac disease may not easily digest multivitamins. Other problems include the vitamin not breaking down completely or at all, with the worst offenders being tablets or gummy vitamins. Check with consumer labs to see if you have a good vitamin.Problems with low Vitamin D levels include: increased risk of infections by viruses like influenza or bacterial infections like food poisoning, increased risk of depression including Seasonal Affective Disorder, increased risk of cancer, brittle bones such as osteoporosis, and increased chronic pain.
Most of the United States receives adequate levels of sunlight in the summer to maintain healthy Vitamin D levels. The National Institutes of Health states “… [A]pproximately [five to] 30 minutes of sun exposure between 10 [a.m.] and 3 [p.m.] at least twice a week to the face, arms, legs, or back without sunscreen usually lead to sufficient vitamin D synthesis." When the body is exposed to proper sunlight, the skin produces about 10,000 units of vitamin D. However, in the winter and in cloudy areas like Grand Rapids, deficiency rates are higher.
A question I often hear about Vitamin D deficiency is: Can you get too much vitamin D? Vitamin D toxicity is possible although it is extremely rare. Problems with Vitamin D toxicity can include nausea, vomiting, kidney problems and frequent urination. The Mayo Clinic states that “Taking 60,000 international units (IU) a day of vitamin D for several months has been shown to cause toxicity.” This is significantly higher than most forms of Vitamin D available.
The most accurate way to determine if you are deficient or not is with a simple blood test. If you would like to be a part of Vitamin D research you can participate in the D*Action Project. Also check out http://www.vitamindawarenessweek.co.uk/ for more helpful information.
Supplementing with Vitamin D is a healthy and effective way to keep yourself healthy this fall and winter.
In an effort to increase awareness about Vitamin D, Hungerford Chiropractic in Grand Rapids is giving away free Vitamin D to their patients to help protect them from the cold and flu season. As always, talk with your healthcare provider to see if Vitamin D supplementation is right for you.
References:
Hathcock JN, Shao A, Vieth R, Heaney R. Risk assessment for vitamin D. Am J Clin Nutr 2007. Jan;85(1):6-18 [PubMed]
Joshi R. Hypercalcemia due to hypervitaminosis D: report of seven patients. J Trop Pediatr 2009. Dec;55(6):396-398 10.1093/tropej/fmp020 [PubMed] [CrossRef]
Pazirandeh S, et al. Overview of vitamin D. https://www.uptodate.com/contents/search. Accessed Dec. 12, 2017
Ebeling, P. R., Sandgren, M. E., DiMagno, E. P., Lane, A. W., DeLuca, H.F.Riggs,B. L. (1992)
Evidence of an age-related decrease in intestinal responsiveness to vitamin D: relationship between serum 1,26 dihydroxyvitamin D3 and intestinal vitamin D receptor concentrations in normal women. J. Clin. Endocrinol. Metab.75:176–182.
Joshi R. Hypercalcemia due to hypervitaminosis D: report of seven patients. J Trop Pediatr 2009. Dec;55(6):396-398 10.1093/tropej/fmp020 [PubMed] [CrossRef]
Pazirandeh S, et al. Overview of vitamin D. https://www.uptodate.com/contents/search. Accessed Dec. 12, 2017
Ebeling, P. R., Sandgren, M. E., DiMagno, E. P., Lane, A. W., DeLuca, H.F.Riggs,B. L. (1992)
Evidence of an age-related decrease in intestinal responsiveness to vitamin D: relationship between serum 1,26 dihydroxyvitamin D3 and intestinal vitamin D receptor concentrations in normal women. J. Clin. Endocrinol. Metab.75:176–182.
