Boost Your Immune System with Vitamin D

Over the past few months, Robert’s son has been getting sick almost every other week. The six-year-old has missed so much school and most of the illnesses that come home with him are transmitted to his dad too. Robert wants the frequent bouts of coughs and colds to end so he asks his doctor if there is anything they can do to protect themselves. His doctor immediately responds, “Try taking some vitamin D. It won’t help you recover from your current cold but it will strengthen your immune system and you might be able to fight off the next one.”

People used to think that vitamin D was only important for bone health—we know that vitamin D helps the body absorb calcium which keeps bones and muscles healthy thus preventing conditions like osteoporosis. However, in the 1980s, further research showed that the immune system has receptors for vitamin D. This means that the vitamin supports a strong immune system—something we all need during the winter months when colds and flus are more prevalent.

One of the main sources of vitamin D is the sun—the vitamin is produced through a chemical process when our skin is exposed to UVB rays. However, in winter, when it is cold out, we cover our skin when we bundle up and spend less time outdoors. This means we don’t get enough sun to produce adequate vitamin D.

Whether it is winter or summer, it is always important to consider sun safety. While sunscreen can interfere with the production of vitamin D, it is important to use methods of sun protection to prevent skin cancer.

Other Sources and Benefits of Vitamin D

Vitamin D is also in foods such as oily fish, like tuna and sardines, mushrooms, and fortified dairy and dairy alternative products. However, we only get a very small amount of our vitamin D from foods.

Research has also shown that the vitamin plays a role in maintaining the health of the gastrointestinal tract because it increases the number and diversity of microbes in the gut. Accordingly, people are more likely to have inflammatory bowel disease if they have a vitamin D deficiency.

Who is at Risk of a Vitamin D Deficiency?

Fair people are at greater risk of a significant swing in their vitamin D levels during the colder months. However, those at greatest risk of a vitamin D deficiency throughout the year are people with darker skin pigmentation since this interferes with the UVB rays that produce vitamin D.

Vitamin D Supplements

How much do we need?

Recommended amounts vary depending on the person and time of year. Various medical and scientific agencies recommend a wide range for the supplement—anywhere from 200 IU to 2000 IU per day.

IU stands for International Unit and refers to the biological effect that the vitamin will have on one’s body. The intricacies of this method of measurement can be complicated to understand and will differ for each supplement. The important thing to understand is that the IU is not equal to milligrams (mg) or micrograms (mcg) which are often listed on supplement packaging.

Keep in mind that there is a risk of vitamin D toxicity when too much of the supplement is taken. This problem cannot be caused by too much sun or vitamin D-rich foods, but an excess of the supplement can lead to physical problems, such as bone pain, kidney stones, and vomiting. This happens because too much calcium is absorbed into the blood which can lead to kidney disease.

Since the recommendations vary widely, this is an excellent thing to discuss with your healthcare provider. They can help you determine how much you need, whether you should also take other supplements and if you should take vitamin D all year or just need the boost when you aren’t getting as much sun.

Robert and his son have started taking vitamin D supplements. Fish and mushrooms are now always on the weekly grocery list. While colds have still been coming home from school, they don’t seem to be as frequent or last as long. When spring brings warmer, sunnier days, they may stop taking the supplement but for now, it is a great addition to guard against illness!