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For
decades vitamin D was thought of only in terms of bone health. This nutrient
decreases parathyroid hormone (PTH) levels
which reduces calcium loss from bone. This is important for maintaining bone
density.
However
ongoing research reveals vitamin D plays a much broader role.
When
converted by the body to its active form this nutrient actually has
hormone-like functions. The active form of vitamin D is referred to as D3 and
it is now recognised as a hormone, not a vitamin.
D3
is important for many aspects of health including supporting optimal thyroid
hormone activity. D3 deficiencies occur more frequently than previously
believed.
Reduced
sun exposure along with ageing significantly decreases the skin’s capacity to
activate D3. A specific blood test of D3, not vitamin D is a good place to
assess D3 levels.
The
body naturally makes vitamin D when the skin is directly exposed to ultraviolet
B (UVB) rays from the sun. That’s why this nutrient is often dubbed the
‘sunshine’ vitamin.
Absorption
of vitamin D occurs rapidly and you don’t need to tan or to burn in order to
get adequate amounts. In addition, individuals with paler skin are able to
produce vitamin D more easily than those with darker skin.
D3
deficiencies occur more frequently than previously believed and a significant
number of individuals are at risk due to reduced sun exposure and the
widespread use of sunscreens.
More
than just bone health
Emerging
research reveals vitamin D plays a much broader role to support health.
The active form of vitamin D is referred to as D3 and it is now
officially termed a hormone rather than a vitamin.
D3
is important for many aspects of health. Most notably this nutrient controls
the way in which cells grow and divide. For this reason research continues into
the anti-cancer effects of D3.
Some
of the functions of the body that D3 supports include:
·
Immune
system to help fight infection
·
Muscle
function by reducing inflammation within the muscles
·
Cardiovascular
function for a healthy heart and circulation
·
Respiratory
system for healthy lungs and airways
·
Brain
development to ward off neurological decline
·
Anti-cancer
effects
Low
D3 now common even in countries with abundant sunshine
The
most natural way to get vitamin D3 is by exposing your bare skin to sunlight.
However there are some limiting factors which can affect the amount of vitamin
D your body can produce. This includes:
·
The amount of skin
you expose.
The less skin you expose, the less vitamin D you can produce.
·
Your age. As you get older,
your skin has a harder time producing vitamin D.
·
Wearing sunscreens. Sunscreens block a
lot of vitamin D production.
·
The
altitude you live at. The sun is more intense at the top of a mountain than at
the beach. This means you make more vitamin D when you live at a higher
altitude.
·
Cloudy weather. Less sunlight
reaches your skin on a cloudy day and your skin therefore makes less vitamin D.
·
Air pollution. Particles in
polluted air reflect sunlight back into space. This means that if you live
somewhere where there is lots of air pollution your skin produces less vitamin
D.
·
Working or living
behind glass.
Glass windows blocks UVB rays so you can’t make vitamin D even when there is
sunlight outside.
·
You avoid direct
sun exposure.
If you have had skin cancer or if you’re worried about exposing your skin to
the sun you are more likely to have low D3 levels.
D3
and thyroid health
A
recent study published in Endocrine Practice reveals low D3 may contribute to
the severity of Hashimoto’s thyroiditis. This thyroid disorder is extremely
common, especially in women. It is associated with high levels of autoimmune
antibodies that directly target the thyroid gland.
Researchers
found patients diagnosed with Hashimoto’s thyroiditis had significantly low
levels of active D3 in their blood and the scale of the vitamin D deficiency
correlated with the severity of the thyroid disorder.
Endocrine
Practice is the official journal of the American College of Endocrinology (ACE)
and the American Association of Clinical Endocrinologists (AACE).
Additional
research is required to determine if low thyroid function causes a vitamin D3
deficiency, or low vitamin D3 status may contribute to a thyroid disorder.
Getting
the right amount of vitamin D3
The
25-hydroxycholecalciferol blood test, abbreviated to 25 OHD is the most
accurate way to measure how much vitamin D is present in the body.
It’s
now accepted vitamin D can do so much more than simply prevent bone disease.
However
the ground breaking research into the effects of vitamin D has significantly
changed the viewpoints on the accepted reference ranges. It brings into
question the current reference ranges that start at around 50 nmol/L.
The
Vitamin D Council is a leading US research organisation committed to educating
the public on the importance of vitamin D. They currently suggests that 50
ng/ml of 25 OHD is the ideal level to aim for. The equivalent metric
measurement is 125 nmol/L.
Whereas
the Endocrine Society recommends taking a vitamin D supplement of around 2,000
IU daily to reach and stay above a level of 30ng/ml or 75 nmol/l.
Until
the experts agree on an acceptable target if you have been told your levels are
low after a blood test it’s a good idea to take a vitamin D3 supplement to
restore healthy levels. This is a simple, cost effective step to ensure
adequate intake.
Balanced
intake using a specific vitamin D3 supplement is the best strategy to consider
as this form is more effective at raising levels 25 OHD in the blood than a D2
supplement.
Author Bio:
Louise O’ Connor,
the author of The Natural Thyroid Diet –The 4-Week Plan to Living Well, Living Vibrantly, who
is a specialist in Thyroid Health. She is a highly regarded Australian
Naturopath and founder of Wellnesswork.
The Natural Thyroid
Diet goes beyond diet advice and offers practical and effective ways to achieve
healthy thyroid levels within just a short period of time. For more details,
Click on
The-Natural-Thyroid-Diet.com
