Many different doctors and health blogs (like this one) have begun to suggest that more and more patients need to supplement with vitamin D. There have been studies that suggest the many benefits of vitamin D, while other studies suggest that there may be dangers to supplementing vitamin D. Let's take a look at some of some of those studies and try to make a decision of our own.
Sun Generated Vitamin D
First, we need to understand the different types of vitamin D. The best form of vitamin D you can get is the form that is synthesized by your body due to exposure to the sun. We all have special skin cells called melanocytes that are present in our epidermis of our skin and give our skin it's pigmentation. Another job of melanocytes is to convert sunlight (UV rays) into Vitamin D. This is thought to be the most usable form of vitamin D in our body. It has also been suggested that it is impossible to overdose on this form of vitamin D as it is synthesized by our body, however, there are some dangers. The most well know danger is over exposure to the sun causing skin cancer. If you choose to get your vitamin D from sun exposure, be sure to protect yourself from over exposure and the potential damaging rays of the sun.
Supplemented Vitamin D
There are two main forms of supplemental vitamin D. Let's take a look at each form and see what the differences are between the two:
Vitamin D2 - Is also known as ergocalciferol and typically comes from food sources. Supplemental forms of D2 are typically created/synthesized from both fungi and plant sources.
Vitamin D3 - Is also known as cholecalciferol. This is the form that is synthesized from the skin.
There are conflicting studies on if you are better off supplementing vitamin D or getting it from your food. However, most experts agree that the best way to get your vitamin D is to get it from the sunlight. There are several experts that suggest that D3 is the better supplement as your body will absorb it easier.
Deficiency in Vitamin D
When you do not get enough vitamin D in your diet you can develop a few different diseases. In adults, a bone softening disease called osteomalacia will form from vitamin D deficiency. Children can also become vitamin D deficient as they develop their own bone softening disease called rickets. There have been studies that have linked vitamin D deficiency to other diseases such as dementia, Alzheimer's, and organ rejection in organ transplant patients. If you have any of these diseases, you should discuss the potential benefits of vitamin D with your physician.
Dietary Sources of Vitamin D
Below is a list of foods that are a good source of vitamin D and should be eaten in higher quantities if additional vitamin D is needed:
- fish liver oils, fatty saltwater fish, dairy products, eggs, butter, fortified mild, sweet potatoes, tuna, salmon, oatmeal, alfalfa, and parsley.
Be sure to take vitamin D supplements with calcium for better absorption and be sure to follow the FDA dietary requirements as to be sure to prevent overdosing on vitamin D.
Disclaimer: The above information is intended for informational and educational purposes only and is not intended to be used as medical advise. Always, see your physician to be properly diagnosed before trying any course of treatment.
