CLOSER LOOK AT VITAMIN D

Vitamin D can be synthesized in the skin when it is exposed to ultraviolet B (UVB) lights from the sun. Cholesterol in the skin (in the member of our cells) is converted into vitamin D3 (cholecalciferol) through this process. This is important here cause if you have an issue with your cholesterol structure throughout your body, this also might affect your vitamin D absorption process negatively. 

Vitamin D obtained from the sun (D3) or dietary sources (D2) is biologically inactive and must be converted into its ACTIVE form. This occurs in two steps: first in the liver, where vitamin D is converted to 25-hydroxyvitamin D [25(OH)D], and then in the kidneys, where it is further converted to its active form, 1,25-dihydroxyvitamin D [1,25(OH)2D].

The activation of vitamin D is tightly regulated by the body to maintain optimal levels. Parathyroid hormone (PTH), calcium levels, and other factors help regulate the production and activation of vitamin D to ensure calcium homeostasis and other vital functions.

Potassium levels do not directly affect the regulation of vitamin D metabolism. However, there are some indirect connections between potassium and vitamin D:

              Kidney Function: Both potassium and vitamin D play roles in kidney function. Abnormal levels of potassium can impact kidney function, which in turn can affect the activation of vitamin D in the kidneys.

              Bone Health: Imbalances in potassium levels could potentially impact bone health indirectly through their effects on vitamin D metabolism and calcium regulation.

As you see, vitamin D regulation involves a complex interplay of multiple organs (skin, liver, kidney) and regulatory agents. This sophisticated network of processes highlights the deep nature of vitamin D metabolism and contributes to its reputation for complexity.

Why is Vitamin D this important?  

The active form of vitamin D interacts with specific receptors in various tissues throughout the body, including the intestines, bones, immune cells, and more. It regulates gene expression and helps maintain calcium and phosphorus balance, bone health, immune function, and other physiological processes.

Key Benefits of Vitamin D

1. Bone Health: Vitamin D helps regulate calcium and phosphorus absorption, which are essential for maintaining healthy bones and teeth. It is important for bone mineralization and growth, and a deficiency in vitamin D can lead to conditions like osteoporosis or rickets.
2. Immune Function: Vitamin D plays a role in the immune system, helping to fight off infections and reduce inflammation. It may also help regulate the immune response, reducing the risk of autoimmune diseases.
3. Mood Regulation: Some studies suggest that vitamin D may play a role in regulating mood and warding off depression. It is thought to affect the levels of serotonin, a neurotransmitter that influences mood.
4. Muscle Function: Adequate levels of vitamin D are important for muscle function and strength. It may help improve muscle performance and reduce the risk of falls, especially in older adults.
5. Heart Health: Some research indicates that vitamin D may help reduce the risk of heart disease by improving cardiovascular health and reducing inflammation.

How much vitamin D do I need daily?

* micrograms (mcg) and International Units (IU).

Vitamin D Sources

• Fatty fish (like trout, salmon, tuna, sardines, and mackerel) and fish liver oils are among the best natural sources
• Egg yolks, beef liver
• Dairy (milk, yogurt, kefir, cheese)
• Mushrooms (Some mushrooms have been exposed to ultraviolet light to increase their vitamin D content.)

For the detailed information, you can check out the latest Dietary Guideline

www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-sources

Fun Fact: Out of all type of milks, Donkey milk is the one highest vitamin D concentrate 

What Are the Categories of Vitamin D Levels?

Testing for vitamin D levels is typically done through a blood test called the 25-hydroxy vitamin D test.

Deficient:

• 25(OH)D concentration below 12 ng/mL (30 nmol/L)

Insufficient:

• 25(OH)D concentration between 12-20 ng/mL (30-50 nmol/L)

Adequate:

• 25(OH)D concentration between 20-50 ng/mL (50-125 nmol/L)

Optimal:

• 25(OH)D concentration between 50-80 ng/mL (125-200 nmol/L)

High:

• 25(OH)D concentration above 80 ng/mL (200 nmol/L)

In the United States, almost one out of four people have vitamin D blood levels that are too low or inadequate for bone and overall health.

It’s important to note that optimal vitamin D levels may vary depending on individual factors such as age, health status, and specific health conditions. Your healthcare provider can help interpret your results in the context of your overall health and provide guidance on appropriate supplementation or treatment if needed.*

Keep it healthy!