What is Vitamin D – Part3

What Causes a Vitamin D Deficiency?
Now that we know what symptoms of vitamin D deficiency look like and how serious they can be, it is important to look at the causes of vitamin D deficiency.
The chief cause of vitamin D deficiency is lack of time outdoors with skin exposure to direct sunlight. This is especially a concern in northern climates where it can be very cold with very little or very weak sunlight for months of the year. Our body’s ability to make vitamin D also declines as we age, which is a common cause of vitamin D deficiency in our elderly population. Living in high-density urban areas with high air pollution can impede your ability to get sufficient vitamin D. Air pollution blocks sunlight from reaching your skin, not to mention that it is toxic in general. Living near tall buildings that block sunlight much of the day also contributes to the problem.
Regular use of sunscreen can also be a significant contributor to vitamin D deficiency. While sunscreen may be effective at helping prevent skin cancer, by blocking the sun’s rays, it also interferes with the body’s ability to manufacture vitamin D from sunlight.
Those of us with darker skin are at higher risk of developing vitamin D deficiency. The higher the melanin levels in your skin, the more sun exposure your skin needs to produce vitamin D. African Americans are at the highest risk for vitamin D deficiency for this very reason.

How to Correct a Vitamin D Deficiency?
If you believe you are suffering from a vitamin D deficiency, a good first step is to have your vitamin D levels checked by a healthcare professional. It is a simple blood test for vitamin D that measures the concentration of vitamin D in your blood. Current recommendations are for vitamin D levels to be between 50-100ng/dL for optimal health.

How can I raise my vitamin D level quickly?
Thankfully, there are several affordable and effective options that are readily available to help increase vitamin D levels and get you feeling your best.

Sun or UV Light Exposure
The most obvious option is to increase exposure to sunlight if possible. The body uses cholesterol in the skin to make vitamin D in response to ultraviolet B (UVB) light exposure. Direct sun exposure on the skin is one of the best ways to get the vitamin D your body needs.
The key here is to do so without the use of sunscreens that prevents the UVB rays from reaching your skin. Skipping the sunscreen or using some of these safe sunscreen alternatives will help your body make the best use of the sun exposure.
If adequate sun exposure is a challenge, treatment of vitamin d deficiency with UV light is also an option. Research has shown a UVB light to be a useful and effective tool to treat a vitamin D deficiency. (8)

Consume Vitamin D Foods
In parts of the world where it is impossible to get vitamin D from sunlight alone and the risk of vitamin D deficiency is quite high, traditional cultures have relied on foods rich in vitamin D to maintain their vitamin D levels.
Fatty fish is one of the best dietary sources of vitamin D you could ask for. Wild caught salmon is delicious and generally available. One 3.5oz serving of wild salmon will provide, on average, nearly 1,000IU of vitamin D. Herring provides even more at over 1,500IU of vitamin D per 3.5oz serving. Oysters, shrimp, pastured egg yolks, and grass-fed beef liver are also good choices to boost your intake of vitamin D. (9)

UV light exposure and vitamin D foods are not enough for most people in our society to reach optimal vitamin D levels and prevent vitamin D deficiency. Vitamin D supplementation is a convenient, effective, and affordable way to help raise vitamin D levels fast.
The dosage for treatment of vitamin D deficiency will depend on the person, how deficient they are, and other underlying medical conditions that could be negatively affecting their vitamin D levels. How long it takes to correct a vitamin D deficiency will also be influenced by these same risk factors.
Vitamin D dosage is measured in international units (IU) or micrograms (mcg). Most functional health sources recommend 5,000IU or 125mcg of vitamin D3, the active form of vitamin D, per day to support optimal vitamin D levels and optimal health benefits.
When supplementing with vitamin D, it is important to also supplement vitamin K2, as well. Vitamin K2 is a cofactor of vitamin D, meaning they work synergistically together for best effect. The body needs K2 to be able to use supplemental vitamin D properly. The research is not settled on dosing for vitamin K2, but most sources recommend 100-200mcg per day.
It is best to take your vitamin D supplement in the morning or around midday. This is when the body is designed to make best use of the highest vitamin D levels. It coincides with when we would naturally have the strongest sunlight exposure if we were outdoors. Some sensitive individuals report a stimulating effect from vitamin D supplementation which can interfere with a good night's sleep.

How to Choose a Vitamin D Supplement
Supplemental vitamin D comes in a variety of formats including pills, gel capsules, drops, creams, and topical patches. Whatever form you choose, you want to make sure it uses safe, quality ingredients free from unnecessary additives and fillers. Using a combination of vitamins D and K2 will eliminate the need to supplement each separately and save you money in the long run. Since the body is naturally designed to synthesize and utilize vitamin D from the skin, topical vitamin D supplements are a fantastic option. Our Vitamin D3 and K2 Patch contains the recommended 5,000IU of vitamin D3 and 200mcg of K2 making it a good fit for addressing your vitamin D needs.
If these strategies fail to meaningfully improve your vitamin D levels, you may want to work with your care provider to evaluate other potential underlying health issues.

This site does not provide medical advice It is intended for informational purposes only. The content is not a substitute for professional medical advice, diagnosis or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on the PatchMD website.

ビタミンDって何? - Part3

ビタミンDが不足するとどのような症状が現れるかがわかったところで、次はビタミンD不足の原因について考えてみましょう。 ビタミンD欠乏症の主な原因は、屋外で直射日光を浴びる時間が少ないことです。1年のうち数ヶ月間、太陽の光がほとんど届かない、またはほとんど届かない寒さが続く北国の気候では特に注意が必要です。
大気汚染の進んだ高密度の都市部に住んでいると、十分なビタミンDを摂取することができません。汚染された空気は太陽光が肌に届くのを遮ってしまう上に一般的に毒性があります。日中の太陽光を遮る高層ビルの近くに住むこともこの問題につながります。 日焼け止めの常用もビタミンD不足の大きな原因となります。日焼け止めは皮膚がんの予防に効果的ですが、太陽の光を遮ることで、体内で太陽光からビタミンDを生成する能力を妨げてしまいます。








What is Vitamin D – Part3

Coming soon!