Never before has the importance of vitamin D been so highlighted than during the pandemic. But its relevance goes well beyond the protective effect it has on the lungs.
Research in recent years links vitamin D deficiency to:
- Weaker respiratory system
- Weaker bones
- Higher blood pressure
- Poor physical performance and muscle function
In the first of two articles, we’re going to take these points and explore their connection to vitamin D.
Vitamin D protects the lungs
In the Spanish flu outbreak of 1918 – 1919, the death rate showed a sudden decline as the season changed and people started to get more vitamin D naturally through sunlight. Vitamin D is protective to the lungs, and if the virus develops into pneumonia, vitamin D becomes very relevant. But here’s the important point – avoid being vitamin D deficient in the first place.
What are healthy levels?
- 30ng/ml is a sufficient, healthy level
- 20 – 30ng/ml is an insufficient level
- Under 20ng/ml is a deficient level
Covid sufferers who end up hospitalised have a risk of death many times higher if they are vitamin D deficient. And those with dark skin are at higher risk of death because darker skin naturally filters out more UV, making them more prone to vitamin D deficiency.
Weaker bones
It is broadly accepted that recommended, daily vitamin D levels for both children and adults, needs to be increased and daily required amounts are difficult to obtain from diet alone.
So how much do we need? 2000iu is now considered a minimum daily requirement. However, unless you are eating oily fish frequently, or getting sufficient sun exposure, then supplements are required to satisfy the body's vitamin D requirement.
- About 1 billion people are considered vitamin D deficient, with children and adults in Europe at particular risk. In adults, vitamin D deficiency may precipitate or exacerbate osteopenia, osteoporosis, muscle weakness, fractures, common cancers, autoimmune diseases, infectious diseases and cardiovascular diseases.
- Without vitamin D, only about 10-15% of dietary calcium and 60% of phosphorus is absorbed by the body. having detrimental effects on bone health and muscle strength in adults and skeletal problems in children.
Higher blood pressure
- According to research, people with low blood levels of vitamin D may be at an increased risk of higher blood pressure (hypertension) – a problem that could be easily remedied with supplements. Research also indicated that a higher vitamin D deficiency in darker skinned people was a factor in an increased hypertension prevalence.
- In the UK alone, there are an estimated 10 million people with hypertension, defined as having blood pressure higher than 140/90 mmHg. The condition is a major risk factor for cardiovascular disease, which causes almost 50% of deaths in Europe, and is reported to cost the EU economy an estimated €169bn per year.
Poor physical performance and muscle function
- Older people with low levels of vitamin D may be at increased risk for poor physical performance and disability, suggests a new study highlighting the need for better targeting
of the vitamin to the older generations.
"With a growing older population, we need to identify better ways to reduce the risk of disability," said lead author Denise Houston, from Wake Forest University. "Our study showed a significant relationship between low vitamin D levels in older adults and poorer physical performance."
- Calls for raising the recommended daily allowance of the vitamin have been growing after reports that higher intakes could protect against osteoporosis and certain cancers.
Conclusion
Modern research has shown that the amount of vitamin D we require to avoid many chronic diseases is closer to 2000iu per day rather than 1000iu or less. Levels in our blood are graded as:
- 30ng/ml - a sufficient, healthy level
- 20 – 30ng/ml - an insufficient level
- Under 20ng/ml - a deficient level
How do you ensure you are getting sufficient vitamin D?
- Diet: Meat, oily fish, fortified cereals and dairy products, eggs and certain mushrooms (exposed to UV light) are all high in vitamin D.
- Get more sun: Natural sunlight is the cheapest way of getting sufficient vitamin D. Oil under the skin mixes with sunlight to naturally generate vitamin D. Burning should always be avoided.
- Supplementation: If your diet doesn’t provide sufficient vitamin D and you prefer to avoid the sun (or cover up with sunscreen) then supplementation is advised.
Foodstate Vitamin D – The Best Type Of Supplement: Please remember that most vitamin D supplements are in fact inactive D3 and D2 precursors, that are hydroxylated in the liver and kidneys to form 25- hydroxyvitamin D (25(OH)D), the undesirable non-active 'storage' form.
Be sure to avoid this more common form that most supplement companies sell. The Foodstate Vitamin D (as validated by the Linus Pauling Institute) has the active metabolites and is the biologically active form that your body can recognise, absorb and use properly. Each capsule contains 2000iu of vitamin D3.