As the cooler months arrive in the southern hemisphere we are susceptible to a drop in vitamin D levels. If we’re not ingesting enough vitamin D source food, and with sunshine hours decreasing the chances of this happening are much higher.
Even if the sun is out, if it is below 50° angle in the sky (from the horizon) then our likelihood of absorption is low so don’t assume that because the sun is out you are getting your vitamin D hit. It’s important to consider the food that you eat and the supplements you may need to take (see end of article) to retain healthy vitamin D levels and the benefits that they bring.
And of course, a consequence can have more than one cause. For instance, a decrease in vitamin D production during the winter months is a possible factor in seasonal affective disorder (SAD),[16] but so is a decrease in illumination,
Although the most commonly associated effects of vitamin D on the body are associated with bone metabolism, the almost ubiquitous presence of VDRs in cells and tissues throughout the body indicates that vitamin D can affect a wide range of physiological processes.[10] The additional effects of vitamin D on the body include, but aren’t limited to, the following:[11]
- Anticancer effects (promotion of cell death or suppressing proliferation in cancer cells)
- Brain development[12]
- Cell differentiation[13][14]
- Anti-inflammatory effects[15]
- Antioxidant effects[16]
- Antibacterial effects (through vitamin D’s effects on immune cells, and its promotion of the expression of genes encoding antimicrobial peptides)[17]
- Blood vessel protection[18]
- Nervous system health
- Calcium regulation
How much vitamin D should I take?
The best way to get personalised recommendations for vitamin D intake is to work with your healthcare provider, who can check your vitamin D status and periodically monitor changes in blood levels with supplementation to achieve adequate blood levels of 50 nmol/L or more.[1]
However, in the absence of pressing health issues, most people are not likely to monitor vitamin D levels with regular blood testing, and much research has been conducted to correlate vitamin D supplementation doses with blood levels achieved in various populations.
Approximately 1000 IU of vitamin D3 a day is needed for half of the population to reach a blood level of 75 nmol/L,[2] and an estimated 95% of the population will achieve this blood level with 1700 IU/day supplementation.[3] Taking the current body of evidence into account, 1000-2000 IU of vitamin D3 per day seems to be sufficient to achieve adequate vitamin D levels for most of the population. It is important to note that a healthcare provider may initially prescribe much higher doses to resolve a vitamin D deficiency.
Can vitamin D status affect testosterone levels?
Potentially. Vitamin D status was associated with androgen levels in men in an observational study,[1] and a randomized controlled trial found that Vitamin D supplementation (around 3000 IU/day) increased testosterone levels in healthy overweight men.[2] It is important to note that vitamin D supplementation has not been shown to increase testosterone to supraphysiological levels, nor is there any evidence that supraphysiological vitamin D intake will further enhance testosterone levels beyond moderate-level supplementation. More research is needed to determine the effects of vitamin D supplementation on testosterone levels in different populations.
Can vitamin D cure depression?
- Low levels of vitamin D have been associated with depression, but it doesn’t follow that low levels of vitamin D are the cause of the depression. They’re probably one of the factors at play in seasonal depression, but so is the decrease in illumination.
- If your vitamin D levels are not low, supplementation isn’t likely to benefit your mood. If they are low, supplementation is more likely to help if you suffer from major depression.
- If you suspect your vitamin D levels are low, you can have them assessed through a 25-hydroxyvitamin D blood test. Assessing your vitamin D levels twice in a year — in midsummer and midwinter, when there is the most and least sunlight — is an efficient way of estimating what your levels are around the year.
My go to product that can be purchased here in NZ or Autralia is Cod liver oil. It will give you all the things you need to boost your vitmain D levels as well as your essential omega’s this are important for managing inflammation and good for joints.
ref: examine.com