Vitamin D or commonly referred to as the sunshine vitamin plays  a major role in the overall health of our bodies. It controls the expression of more than 10% of our genes, and in turn, has a significant impact on our health. Vitamin D deficiency has been reported in up to 70% of North Americans and is associated with many health problems including cancer and heart disease to name a couple.  In fact adequate vitamin D intake is crucial- it plays many roles including:

• Regulates calcium and phosphorus absorption
• Contributes to the health of bones and teeth
• Supports the immune, brain and nervous systems
• Aids in the prevention of diabetes by regulating insulin levels
• Supports proper lung function and overall cardiovascular health
• Influences the expression of genes involved in cancer development
• Indispensable in fighting off a wide range of infections by enabling your body to produce over 200 antimicrobial peptides, playing a huge role in the functionality of your immune system

Vitamin D is considered a fat-soluble hormone that the body can synthesize naturally through the absorption of sunlight on the skin. Although our ancestors spent the majority of each day in the sun, many of us go out of our way to avoid sun exposure based on the high prevalence of skin cancer.

How to obtain Vitamin D

Sun Exposure

On bare skin (without the use of sunscreen) 10 minutes 3-5 times per week will allow the body the ability to produce sufficient levels of vitamin D. However it only has a shelf life of 2 weeks in the body, meaning that stores can run low, this is especially prevalent in the winter. The amount of sun exposure you need and can withstand without burning depends on the darkness of your skin. Be sure to avoid sunburn, and if you know you’ll be in the sun for longer than you can tolerate, use a natural sunscreen that blocks both UVA and UVB radiation.

Supplements

Dr. Weil a prominent Eastern and Western Naturopathic Doctor recommends 2,000 IU of vitamin D per day. Supplements should provide D3 (cholecalciferol) rather than D2 (ergocalciferol). However requirements can vary from person to person and are dependant on a wide range of variables, for more accurate dosing consult with your doctor or dietician.

Food

Vitamin D can be difficult to obtain from the standard North American diet. Fortified vitamin D foods such as milk and cereals are available, but most provide vitamin D2, which isn’t well utilized by the body compared to D3. Quality dietary sources include eggs, salmon, tuna, mackerel and sardines.

For those looking to supplement we at Elite Performance recommend ATP Lab D3 because they not only contain the optimal form of Vitamin D but because they also use quality pharmaceutical grade ingredients without the fillers, dyes or additives.