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- The D You Need
In this episode of the podcast/newsletter, we are looking to shine a light on Vitamin D supplementation. It is estimated that roughly 1 billion people on the planet are Vitamin D deficient. Many educators in the health and wellness space have been banging the drum on this deficiency for a while and urging people to at least get their Vitamin D checked via a blood test. So we thought today we would try to bring some clarity to the subject.
Vitamin D is used in roughly 10% of all cellular processes. UVB rays from the sun trigger an enzymatic reaction in your skin to produce Vitamin D3. The mean intake of Vitamin D in the United States (from milk, fortified foods, and supplements) is only 200-300 IU/day. Even basic standards from the NIH recommends 600 IU/day for adults, and as we saw looking at the research, many researchers use much higher doses.
As stated above, Vitamin D is used in a wide range of physiologic functions. It’s most well known role is probably maintaining serum calcium in a normal range to optimize bone health. It also has a vital immune function to play as Vitamin D is used to build cells for the immune system. This is why there are studies showing a decrease in colds and flu (and Covid) in those with optimal Vitamin D levels.
Vitamin D is also a modulator of inflammation and may play a role in shutting off chronic inflammatory responses. This is why there is some good data on how Vitamin D can be helpful with pain. It has been shown to help with back pain, chronic painful neuropathy, and higher Vitamin D levels seems to help prevent autoimmune disease.
Finally we discuss the role of Vitamin D in performance activities. Vitamin D has been shown to aid in the proliferation of fast twitch muscle fibers. Vitamin D has been shown to be positively related to muscle power, force, velocity, and jump height. Supplementation of Vitamin D in subjects with deficient vitamin D levels resulted in a 50% increase in muscle force and reaction time in one study.
Simplified Takeaways…
If you are looking to get a blood test for Vitamin D, be sure it is a Vitamin D3 blood test
Below 20 on the blood test is considered deficient
20-30 on a blood test is considered insufficient
40-100 on a blood test is considered optimal
When supplementing with Vitamin D3, a dose of 2000 IU/day has been shown to be well tolerated for adults.
If you are looking to optimize performance, optimize immune function, or are struggling with bone/joint/muscle pain, consider Vitamin D supplementation.
Further Reading…
Disclaimer: This newsletter is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advise. No doctor/patient relationship is formed. The use of information on this newsletter or materials linked from this newsletter is at the user’s own risk. The content of this newsletter is not intended to be a substitute for professional medical advise, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advise for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.