Vitamin D: Do You Need to Supplement?
Despite the abundant sunshine in Perth, many women, especially those going through menopause, may still be deficient in vitamin D. This essential nutrient acts as a hormone precursor, affecting over 2,000 genes and 37 organs via the vitamin D receptor (VDR). Ensuring adequate levels of vitamin D is crucial, particularly during menopause, when the risk of various health issues increases.
Understanding Vitamin D and Its Role
Vitamin D comes in several forms, including D1, D2 (ergocalciferol), and D3 (cholecalciferol), with vitamin D3 being the most active. Our skin synthesizes vitamin D3 through exposure to UVB rays. However, factors like aging, skin type, sunscreen use, and limited sun exposure can hinder this natural process, making supplementation necessary for some individuals.
Once produced, vitamin D is processed in the liver into calcifediol (25(OH)D), the inactive storage form. It is then converted in the kidneys to calcitriol (1,25(OH)2D), the active form that binds to VDRs in various tissues, including bones, the immune system, heart, and brain. Adequate magnesium intake is also essential for this conversion process, as magnesium deficiency can impair the production and function of vitamin D, affecting calcium metabolism, immune function, and brain health.
Health Implications of Vitamin D Deficiency
Vitamin D deficiency has been linked to numerous health conditions, Adequate vitamin D levels have been shown to reduce the likelihood of developing numerous diseases, including:
Osteoporosis
Various cancers
Diabetes (types 1 and 2)
Cardiovascular diseases
Neurological disorders
Psoriasis
Infections
Multiple sclerosis (MS)
Asthma
Blood pressure disorders
Arthritis
Sarcoidosis
Sjögren’s syndrome
Hashimoto disease
Systemic lupus erythematosus (SLE)
Scleroderma
For women in menopause, maintaining sufficient vitamin D levels is particularly important for bone health, as it helps prevent osteoporosis by regulating calcium absorption.
Moreover, vitamin D is crucial for immune function, playing a key role in the activation of T cells, which are essential for the body's defense against pathogens. Insufficient vitamin D can lead to an underactive immune response, increasing the risk of infections and chronic inflammation, which is associated with several chronic diseases.
Initial results have indicated that adequate vitamin D levels may significantly reduce the likelihood of developing several chronic conditions. For instance, higher blood levels of vitamin D have been associated with lower mortality rates, as suggested by a 2014 University of Cambridge study, which found the lowest mortality rates at vitamin D levels of at least 90 nmol/L.
Optimizing Vitamin D Levels
In Australian the reference ranges ofr vitamin D are:
· Under 25 nmol/L: Serious deficiency
· Under 50 nmol/L: Deficiency
· Between 50–75 nmol/L: Generally sufficient
However, research from the University of Birmingham (2015) provides the following guidelines for preventing cardiovascular diseases and these are also the guidelines most functional practitioners would recommend.
· Under 50 nmol/L: deficiency
· 75- 90 nmol/L: Generally sufficient
· 90 –130 nmol/L: Target concentration
· Over 375 nmol/L: Toxic concentration
Research, including the Finnish Vitamin D (FIND) study, has shown that maintaining adequate vitamin D levels can significantly reduce the risk of chronic diseases. For instance, a study by the University of Cambridge found the lowest mortality rates at vitamin D levels of at least 90 nmol/L. Other studies suggest that maintaining levels within the range of 75–130 nmol/L is optimal for preventing cardiovascular diseases, cancers, type 2 diabetes, and bone health issues.
Factors Influencing Vitamin D Levels
Factors influencing vitamin D levels include sunlight exposure, dietary intake, and lifestyle choices. It is recommended to get 15–30 minutes of midday sun exposure daily, depending on skin type. Foods rich in vitamin D, such as cod liver oil, fatty fish (salmon, herring), chanterelle mushrooms, egg yolk, and fortified spreads, can also help maintain adequate levels. Additionally, nutrients like vitamin A, magnesium, and probiotics (e.g., Lactobacillus reuteri) support vitamin D metabolism and function.
Certain factors can inhibit vitamin D receptor function, such as excessive caffeine intake, chronic infections, and high cortisol levels. Managing these factors is important to optimize vitamin D activity in the body.
Vitamin D Supplementation
For those unable to maintain sufficient vitamin D levels through diet and sunlight alone, supplementation may be necessary. It's advisable to consult with a healthcare professional to determine the appropriate dosage, as needs can vary widely based on individual health conditions and lifestyle factors. Regular testing of blood vitamin D levels is recommended to tailor supplementation accurately and adjust dosages as needed.
Book a Free Consultation
At Lept Nutrition, we recognize the unique health challenges faced by women during menopause. If you're concerned about your vitamin D levels or overall well-being, we invite you to book a free 15-minute consultation with us. Our experts can help assess your needs and guide you on whether vitamin D supplementation is beneficial for you. Together, let's work towards maintaining your health and vitality during this important life stage.
