Did you know that vitamin D is the only vitamin that your body is capable of producing on its own? All other vitamins our bodies need must be consumed through our diet. Vitamin D is also classified as a steroidal hormone. Our body produces vitamin D when cholesterol in our blood is exposed to UV-B light sources, ideally from the sun. Lack of sunlight can result in a drop in our D levels and eventually lead to a variety of health issues. This is a typical response that affects many of us during the winter months or in areas that have less-than-ideal sunshine, such as the Pacific Northwest or the United Kingdom.

Common health issues that can develop when our vitamin D levels are low include depression, lowered immune system, increased risk of death from cardiovascular disease, increased risk for cancer, cognitive impairment, asthma in children and bone pain (Rickets). Vitamin D is essential for calcium regulation in our blood and bones. The normal range for the standard 25-hydroxy vitamin D test is between 30 and 100 ng/ml. Optimal levels are between 40 and 60 ng/ml.

Approximately 90 percent of our vitamin D comes from sun exposure and 10 percent from our diets. Unfortunately, fear of exposure to the sun’s harmful rays, overuse of sunscreen and spending more time indoors has created an upsurge of low vitamin D levels. As a result, vitamin D supplementation is at an all-time high and so are the health issues that stem from its lower-than-ideal blood levels.

As little as 15 to 20 minutes per day of direct sun exposure can generate as much as 10,000 IU of vitamin D. In order to get the most out of this practice, we need to expose as much skin as possible to the sun. Practically speaking, this is not easy to accomplish during the winter months, but even going outside a few times a day facing the sun for a short time can help. Other options include the use of light boxes. These units emit UV-B rays and have been shown to raise your vitamin D levels, as well as your mood. If you are a desk jockey, night shift worker or simply find it difficult to get out into the sun, you should consider using one; the benefits are worth it.

If you need to take a vitamin D supplement, it is also important that your Vitamin A and vitamin K2 intake are also at good levels. There are a few products that combine K2 along with D. Vitamin A is quite easy to work into the diet and supplements are seldom needed. The best sources of vitamin A are eggs, orange and yellow vegetables and fruits, and beta-carotene rich foods such as broccoli, spinach and most leafy green vegetables.

By incorporating these simple suggestions into your daily regime, you can make a powerful impact on your physical and mental health.

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