Everyone needs Vitamin D in order to absorb calcium and phosphorus from our diets. A few foods contain this vital nutrient such as meats, oily fish, eggs and mushrooms while other foods, largely dairy products, can be fortified with it. However, our own bodies have the ability to produce its own supply with regular exposure to sunlight. If you live in a northern climate however or spend much of your day indoors, it is quite likely you have a deficiency unless you take a supplement. This is especially true in Winter. In Summer, the average person needs only 10-15 minutes in the intense sun to synthesize this vital nutrient (the darker your skin, the more time is needed). In Winter however, the sun UV is not strong enough unless that time is greatly extended. Most of us do not spend hours outside in the cold and if we do, we are usually covered in heavy gear.

We have known for years that deficiency in vitamin D can lead to softening of the bones and bone deformities, but new research is pointing to this vitamin as crucial to warding off a host of diseases. Research published in the Archives of Internal Medicine, illustrates those with the lowest vitamin D levels have more than twice the risk of dying from heart related disease (samples taken over an eight-year period) compared with those with the highest levels of vitamin D. The National Institute of Health is finding very strong evidence that links deficiency in vitamin D to colon, breast, ovarian and prostate cancer and suggests that ‘vitamin D supplementation, could reduce cancer incidence and mortality at low cost, with few or no adverse effects.’ Studies conducted by Johns Hopkins University School of Medicine and published in the journal Arthritis Care Research as well as one published in the journal Environmental Health Perspectives make strong connnections between cardiovascular disease, environmental factors that cause vitamin D deficiencies which results in rheumatoid arthritis. Strong links have also been found between people with low vitamin D and increased risk in diabetes, tuberculosis, depression (Seasonal Affects Disorder), colds, and the flu.

Most at risk are pregnant women, children until the age of 5, those over the age of 65, those who work or spend much of their time indoors and people with darker skin.

Not all Vitamin D is created equal. The two most common types are D2 and D3. Fortified dairy and juice products, and some plants such as fungi contain D2. However, D3 can only be acquired by eating meats (animals who have produced their own) or exposure to sunlight. Vitamin D3 is considered the more valuable supplement for those of us in northern climates or vegetarians. Keep in mind that fish oils taken for supplementation, while rich in this vitamin and other nutrients such as omega fatty acids,  may also contain heavy metals…look for quality brands that have removed these in their processing.

Exposure to intense sun in Summer has its benefits in respect to vitamin D, however one should be aware that over-exposure can lead to skin pathologies such as cancer. Use good judgement and consult a healthcare practitioner when necessary.

Rod Cain, LMT owns and operates Rod Cain Massage Therapy in Burlington, Vermont.