Most people understand that vitamin D is an essential vitamin and an extremely difficult vitamin to get. Few people understand just HOW important it is for your current and future health. More research is linking Vitamin D and brain health, especially in the realm of depression and Alzheimer’s disease.
SOURCES OF VITAMIN D
We get vitamin D from a few food sources, including eggs, mushrooms and seafood. It is much harder to come by in its natural form, and has since been fortified in many grocery items.
Outside of food, we get vitamin D from sun exposure. This source of vitamin D is actually the best form and the easiest for our bodies to utilize. For those of lighter skin tone, 10-30 minutes of midday sun exposure is enough to reach the daily recommendation. This is slightly more difficult for people of darker skin tone, as the melanin skin pigmentation protects from the sun and decreases vitamin D absorption.
Individuals living in the northern hemisphere are notoriously low in Vitamin D. In Ontario, OHIP does not cover vitamin D blood testing. Because so many people test low, it is cheaper to supplement the vitamin than to test every person and inevitably supplement them anyway. This supplemented form of vitamin D has become the easiest way to stabilize vitamin D levels in these countries. These countries are also at highest risk of depression and seasonal affective disorder, both have which have been linked to low vitamin D levels.
RISKS OF LOW VITAMIN D
Vitamin D has been researched for decades and has implications in physical and mental health. It absorbs calcium in the gut and therefore is crucial in the maintenance of strong bones. Low Vitamin D has resulted in rickets, soft bones and skeletal malformations, especially when a pregnant mother is low in vitamin D.
VITAMIN D DEFICIENCY AND ALZHEIMER’S DISEASE
Newer research is linking vitamin D to the brain. Vitamin D is important for the growth of new brain cells and encourages the removal of waste from the brain before it accumulates and forms amyloid plaques. Amyloid plaques have been implicated in the development of Alzheimer’s disease.
However, in order to reap these rewards, vitamin D must be part of a supplement routine years in advance. Individuals with low vitamin D earlier in life have shown increased risks of Alzheimer’s disease and dementia later in life. The research is not clear on how vitamin D supplementation affects those who have already shown signs of cognitive impairment and decline.
VITAMIN D AND MENTAL HEALTH
Many cells in the brain have shown specific receptors for vitamin D. Because the brain is so well-protected, this research shows tremendous implications for vitamin D to affect mental illness. In animal research, vitamin D has lowered neuro-inflammation and the risk of neurodegenerative diseases. Neuro-inflammation describes inflammation in the brain that is responsible for feelings of depression, low motivation, low energy and brain fog.
HOW MUCH VITAMIN D DO I TAKE?
In certain populations, higher vitamin D supplementation has already been proven to be therapeutically beneficial. A population of stroke survivors have demonstrated cognitive benefits from 5000-8000IU’s of daily supplementation.
Currently, Health Canada does not allow Vitamin D to be sold in Natural Health Products above 1000IU doses. For someone with regular sun exposure, a lighter skin tone and low risk of chronic disease, this dose may be an adequate daily amount. However, in reality, this dose of vitamin D is not sufficient for most individuals, and will not show the therapeutic benefits that vitamin D provides.
To get the most of your vitamin D and ensure proper nutrient absorption, please speak to your Naturopathic Doctor or book an appointment here.