Winter Got You

own?

Imagine you wake up for work, look out the window and its dark out; when youre on
your way home at the end of the day, its dark out. The only blip of sunlight you saw the entire
day was through the window from your desk. This is the life of many Americans during the
winter months and can have a surprising impact on your health. When exposed to sunlight, your
skin produces Vitamin D which is an important vitamin linked to many aspects of health. As well
as being produced by our skin, Vitamin D is also found in natural food sources such as tuna,
salmon, and egg yolks, but typically in
smaller amounts.
What is Vitamin D?
-

Vitamin D is a fat-soluble vitamin

that we get three ways:
supplements, food sources, and
through our skins production
from the sun.

Because of its low levels in

natural food sources, common foods
such as milks, juices, and yogurts are
fortified with Vitamin D to try and ensure
people consume enough in their daily diet.
Even with the fortification of these common food items, 50% of children and adults
worldwide are Vitamin D deficient1. According to The National Health and Nutrition Examination
Survey, mens average intake from dietary sources is about 204 299IU per day and womens
intake is approximately 144 276IU per day.6 These average intakes are substantially lower
than the recommended daily intake of 600IU.

Deficiency is more commonly seen in northern latitude

populations where sun exposure is limited, which limits the bodys
production of the vitamin.5 Vitamin D deficiency can have
substantial negative impact on health, it can cause improper bone
development in children, referred to as rickets and soft bones in
adults that can lead to osteoporosis. Some research also indicates
a link between Vitamin D deficiency and depression. Other
studies, however, cannot definitely state a direct correlation. For
example, one study found that Vitamin D had no effect on their
subjects depression, but also identified a trend that showed
subjects in the highly Vitamin D deficient group had less
improvement with depression symptoms than those that were less
deficient2. Another study stated that the discovery of Vitamin D
receptors in sections of the brain related to depression supports
the argument that the vitamin does have an effect on depression3.
Another adverse effect of Vitamin D deficiency is lack of calcium
and phosphorus absorption. It has been shown that Vitamin D aids
in the absorption of both calcium and phosphorus, 1, 4 minerals that
contribute to strong healthy bones. Without Vitamin D, absorption is limited which leads to soft
brittle bones. Vitamin D deficiency also affects the immune system, muscular function, and may
increase the likelihood of chronic diseases such as heart disease as well as some cancers5.
What are symptoms of deficiency?
-

Symptoms of vitamin D deficiency are subtle and can go unnoticed and without
connection to the deficiency6. Symptoms include weight loss, general fatigue and
tiredness and possible pain in bones. It is important to know that you may be
deficient even if you have no symptoms.8

Who is at risk for deficiency?

There are gender, ethnic, life-stage as well as life-style related risks for Vitamin D
deficiency.1, 5
-

People with darker skin pigmentation.

Breastfed infants.
Older adults.
People with limited sun exposure.
People that live in Northern United States or Canada.
People who are obese, or who have had gastric bypass surgery.

How to prevent deficiency?

-

Eat foods containing Vitamin D

Get enough sun exposure
o Within reason, The
American Academy of
Dermatology recommends
the use of sunscreen when
in direct sunlight.6
o Sunlight should not be
your biggest source of
Vitamin D
Take supplements if needed

Supplementation is recommended
for breastfed infants and adolescents as well as for people with deficiency. It is important to make sure to reach
the 600IU recommended daily intake of Vitamin D to avoid being at risk for deficiency or deficient. However,
intake of too much Vitamin D can lead to toxicity which also has adverse health effects. Symptoms of toxicity
include weight loss, high levels of calcium in the blood which can lead to heart issues with prolonged high
intake.7 Supplements are the main cause of toxicity since food sources contain low amounts and our bodies
regulate Vitamin D production from sunlight. While Vitamin D toxicity is rare, it is important to monitor your
overall intake to ensure toxicity does not occur.
There have been studies that support
the idea that maintaining the
recommended level of Vitamin D may
have preventative effects in cases of
certain diseases. As well as being a
preventative measure for diseases like
Type I and Type II diabetes,
hypertension, multiple sclerosis and
other conditions, Vitamin D can also
be used as a treatment. 6
Ensuring you are getting enough
Vitamin D in your diet is crucial to
many aspects of your health. It is a
balance between eating foods that
contain the vitamin, getting a fair
amount of sun, and using supplements
to help reach the recommended intake
level if needed. Keeping enough
Vitamin D in your system leads to a
strong immune system, strong bones,
and a lower risk of depression as well
as other conditions.
So, enjoy the sun! Eat your fish! And talk to your doctor about supplementation!

References
1. Dunne Stephanie and Bell A. Jenna. Vitamin Ds Role in Health. Todays Dietician. Web
Site. http://www.todaysdietitian.com/newarchives/070114p48.shtml. Vol 16 No 7 P 48.
2014.
2. Van Den Berg KS, Marijnissen RM, Van Den Brink RH, Naarding P, Comijs HC, Oude
Voshaar RC. Vitamin D deficiency, depression course, and mortality: Longitudinal results
from the Netherlands Study on Depression in Older persons. J Psychosom Res.
2016:50-56.
3. Anglin Rebecca, Samaan Zainab, Walter D. Stephen, McDonald D. Sarah. Vitamin D
deficiency and depression in adults: systematic review and meta-analysis. Br
J Psychiatry. 2013:100-107. DOI: 10.1192/bjp.bp.111.106666.
4. Holick Michael and Gordon Catherine. Hormone Health Network. Vitamin D Deficiency.
Web Site. file:///C:/Users/Danielle/Downloads/PGVitamin%20D%20523.pdf. 2013.
Accessed April14, 2016
5. School of Public Health. Harvard T.H Chan. Vitamin D and Health. Web Site.
http://www.hsph.harvard.edu/nutritionsource/vitamin-d/#new-vitamin-d-research. 2016.
Accessed April 14, 2016.
6. Office of Dietary Supplements. National Institute of Health. Web Site.
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h5. Updated: February
11, 2016. Accessed April 14, 2016.
7. Bobroff B. Lisa and Velentin-Oquendo Isabel. IFAS Extension University of Florida.
Facts about Vitamin D. Web Site. http://edis.ifas.ufl.edu/pdffiles/FY/FY20700.pdf.
Accessed April 14, 2016.
8. Vitamin D Council. Web Site. http://www.vitamindcouncil.org/about-vitamin-d/am-ideficient-in-vitamin-d/. Accessed April 21, 2016.