Vitamin D is a water-soluble vitamin, which means it needs water to dissolve and to be used by our body. It is produced endogenously when ultraviolet rays from the sun hit the skin.
Vitamin D is called the Sunshine Vitamin. A cholesterol compound found in the skin, converts to a precursor of vitamin D. This is just one more reason why we NEED cholesterol. One full body UV exposure causing a slight pinkness in the skin is equivalent to an oral intake of 10,000–25,000 IU of vitamin D3.
Aids in normal bone growth
Regulates heart action
Effective in clotting the blood
Allows for better absorption of minerals
Promotes healthy eyes
Nourishes the thyroid gland
Promotes calcium absorption in the gut
Helps prevent hypocalcemic tetany
Along with calcium, helps protect older adults from osteoporosis
With high doses, has been shown to reduce the risk of multiple sclerosis
Has anti-cancer benefits
Regulates insulin levels in diabetics
Supports cardiovascular health and regulates blood pressure
Foods that provide vitamin D
Fish liver oils
Herbs that provide vitamin D
Signs of deficiency
Imperfect bone structure
Muscle weakness and/or pain
Increased risk of osteoporosis
Linked to breast and colon cancer
Increased risk of schizophrenia
Increased risk of type 2 diabetes
Linked to autism, Parkinson's disease, amyotrophic lateral sclerosis (ALS) and Alzheimer's disease
Increased risk of stroke and congestive heart failure
Sunscreens with vitamin A. Government studies show spreading vitamin A on your skin may cause tumors and lesions to develop sooner with creams laced with vitamin A, aka as retinyl palmitate or retinol.
Sunscreens with oxybenzone, a synthetic estrogen, which penetrates the skin and can disrupt the hormone system.
Look for sunscreens with zinc oxide, 3% avobenzone or Mexoryl SX. They protect the skin from UVA radiation. Go to EWG.org to see how your sunscreen ranks.
Strength and balance are linked to optimal vitamin D levels. A 2006 study reported that 700 IU daily reduced falls in women by 46%.
Office of Dietary Supplements - Vitamin D. (n.d.). Retrieved May 14, 2020, from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
Hovis, B. S. (n.d.). Vitamins & Minerals. Retrieved May 11, 2020, from https://trinityschool.instructure.com/courses/499/pages/week-1-lecture-3-vitamins-and-minerals
Engelsen, O. (2010, May). The relationship between ultraviolet radiation exposure and vitamin D status. Retrieved May 14, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257661/
Ameling, L. (n.d.). Women's Health. Retrieved May 14, 2020, from https://trinityschool.instructure.com/courses/578/pages/week-1-lecture-womens-health
Vitamin D and your health: Breaking old rules, raising new hopes. (n.d.). Retrieved May 14, 2020, from https://www.health.harvard.edu/newsletter_article/vitamin-d-and-your-health-breaking-old-rules-raising-new-hopes
EWG's 2019 Guide to Safer Sunscreens. (n.d.). Retrieved May 14, 2020, from https://www.ewg.org/sunscreen/top-sun-safety-tips/