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‘D’ Is For Dynamic – The Benefits of Vitamin D

Vitamin D’s benefits can range from cancer prevention to weight loss. Sure you’re getting enough?

By: Dr. Selene Wilkinson, Naturopathic Doctor


My main role as a naturopathic doctor is to look at each individual patient in a holistic manner to help them reach their optimum health goals. This includes looking at diet, lifestyle, stress, exercise and more.

That said, given the busy and full lifestyles that my patients lead, I am constantly  asked what are some easy things that can be done to stay healthy. Although there is no quick fix for all health concerns, one way you can take care  yourself is to ensure you are getting enough vitamin D.

A growing body of evidence has shown that vitamin D may not only prevent many chronic diseases, but that it can also help you lose weight. Many believe this is just the tip of the iceberg.


KEY BENEFITS OF VITAMIN D

MAINTAINS BONE, JOINT AND MUSCLE HEALTH
Vitamin D is well known for its ability to regulate calcium and phosphorous levels in the blood to aid in bone growth and remodeling. Studies have shown that supplementing can help maintain strong bones, muscle and joint health, and reduce hip fractures by 60-70%.

CANCER PREVENTION
Research shows that appropriate levels of vitamin D can help prevent breast, ovarian, prostate and colorectal cancer. One four-year clinical trial  that involved 1,200 women, discovered that those taking vitamin D had an astounding 60% reduction in the incidence of cancer compared with  those who did not take the supplement.

WEIGHT LOSS
Recent research suggests that vitamin D levels may be correlated with one’s ability to lose weight. One study showed that low levels of vitamin D in the body at the start of a low-caloric diet were able to predict weight loss success. For each nanogram per millilitre increase in vitamin D precursor in the blood, it was observed that dieters achieved an extra halfpound loss under the appropriate diet plan.

Additionally, a higher baseline of vitamin D levels (both the precursor and active forms) predicted greater loss of abdominal fat. These results suggest that the addition of vitamin D to a reduced-calorie diet will also lead to better-quality weight loss.

REPRODUCTIVE HEALTH
Vitamin D also supports the health of mother and child during pregnancy and lactation. A study showed that children born in the winter when the  mothers D3 levels are the lowest have an increased risk of developing diabetes, rheumatoid arthritis, MS and some cancers in the future and it is  essential for mother to prevent bone loss and preeclampsia.

THE LIST GOES ON…
Vitamin D also supports brain and nervous system health. Studies show that high circulating levels of vitamin D were linked with lowering the risk of MS and reversing inflammation associated with Parkinson’s and age-related dementia. Low levels have also been linked to high blood pressure  and cardiovascular disease. Vitamin D can decrease depression and Seasonal Affective Disorder (SAD), and strengthen the immune system for cold and flu prevention.

WHERE DO WE GET VITAMIN D IN OUR DAILY DIET?

Our main source of vitamin D is from sunlight. Exposing the skin to the sun’s UVB rays for short periods triggers the synthesis of vitamin D. Limited sun exposure to the skin may explain why the incidence of cancer is higher in northern latitudes. The Canadian Cancer Society recommends adults take 1000 IU of vitamin D per day in the fall and winter. Adults over 50, people with dark skin, those who do not go outdoors often, and those who wear sunscreen daily should take the supplement all year round.

Vitamin D can also be found in small amounts in some foods. Certain fish such as salmon, can provide 300-500 IU per serving. Milk provides 100 IU per glass and egg yolks as well as mushrooms also contain minimal amounts.

If you are deficient in vitamin D, the best way to increase your levels is to supplement with vitamin D3. Initially a high dose may be necessary to bring your levels to an optimum range. Once your levels are stable, supplementing with 1,000 to 2,000 IU per day depending on the time of year, your ethnicity, health, size and lifestyle is a good idea.

It is best to speak with your medical or naturopathic doctor to discuss what amount would be suitable for you.

I recommend that all my patients keep their vitamin D levels at an optimal range using diet, supplements and regular, safe sun exposure to maintain bone health, decrease the risks of certain serious diseases such as cancer, to potentially help with weight loss, and to boost their immune system.


Dr. Selene Wilkinson is a Toronto-based Naturopathic Doctor and Doula in private practice.
Visit her website at www.lemonwater.ca.