Most people know that extreme vitamin D deficiency causes rickets (softening of bones, so they become distorted and bowed). Plus, even a moderate lack of vitamin D will exacerbate your risk of bone fractures. Vitamin D is not just about bones, though- with a shortage of this vitamin,  we leave ourselves more susceptible to infections, at risk to autoimmune diseases such as multiple sclerosis, type 1 diabetes, and Sjoegren’s, and we even face the risk of developing certain cancers.

The basic issue is that we can obtain vitamin D in two ways: by eating it or by exposing our skin to the ultraviolet B (UVB) rays in sunlight. Of course, the skin-produced vitamin D is a hormone, because vitamins are defined as organic compounds which our bodies are unable to produce at sufficient levels. (The epidermis, the outermost layer of our skin, produces 7-dehydrocholesterol; this then reacts with UVB light to form a vitamin D precursor, which itself is then converted to the necessary active form by our kidneys.  This active element binds to receptors in the intestines and bones and helps regulate levels of calcium, a crucial building block of bone.)

But, then we run into real problems.  How much vitamin D is enough?  There are no “official” optimal levels, but the data (even the US and UK authorities agree on this) seem to indicate that we need about 20 ng/mL of blood (nanograms per milliliter, which by the way, is the same number as mg/L or milligrams per liter.)  The Endocrine Society, feels that the level should be much higher for the autoimmunity functionality- say 30 to 100 ng/mL.  (That’s a pretty wide range, though!)

Which is why we have problems.  If we believe that 20 ng/mL is the magic number (and not higher), and if you live in the Pacific Northwest (Napa Valley and north), or even Boston (those locations above 35 degrees latitude), then you’ve got a problem.  The angle of the sun at these latitudes and above means that our skin won’t receive enough UV-B rays to synthesize the levels of vitamin D we need- in the winter.  (No, you can’t store the levels you need by overindulging in the summer- because our body stores are depleted after 30 days or so.  It does mean a vacation to Seattle for a week or two won’t put you at risk, though.)

And, this becomes more critical for those of us with compromised immune systems- say those suffering from diabetes (type I), Multiple Sclerosis (MS), or Sjoegren’s.  According to some preliminary results published in JAMA Neurology by Drs. A. Ascherio and  K. Munger (the lead authors from the Harvard School of Public Health), those with early symptoms or prone to diabetes are more likely to manifest symptoms.  (Note:  This research was funded by Bayer Health.)

There is also evidence that increasing our vitamin D loading helps the body defend against viral infections- which include colds and the flu.  This may explain why we are generally more prone to contract these diseases in the winter, when our skin has less sun exposure.

Using some current studies and a meta analysis, Drs. C. Annweller, DJ Llewellyn, O. Beachet, WE Henley, Ia Lang, P. Chaves, L. Fried, BR Kestenbaum, LH Kuller, KM Langa, OL Lopez, K Kos, and M Soni along with Mr. TJ Littlejohns, found a link between the occurrence of dementia and Alzheimer’s and lowered vitamin D levels.  Using the  patients involved in the Cardiovascular Health Study, their published results in Neurology disclosed that deficiencies in Vitamin D levels augmented the risk of dementia by 53%- unless they were significantly deficient and the risk increased by 125%. (Please note this is the INCREASED risk; the study members’ incidence rate for Alzheimer’s was about 6% overall, 10% for dementia.  These are about the norm for US Populations over 65 years of age.)

Now, that doesn’t mean you need a pill. I know this is America (or some other developed nation of the world), but pills are not the answer to everything.   Taking pills (over 25 micrograms per day) can lead to upsets in your calcium balance- and that doesn’t include the fact that you have NO idea what your pill really contains- and how active a version they supply.

A balanced diet always is better.  Having lox and bagels (100 g of smoked salmon is sufficient), tuna fish, or even salmon for dinner or breakfast will provide sufficient levels of Vitamin D.

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