Vitamin D

Recently there have been reports that Vitamin D will help protect you from H1N1. Vitamin D, long associated with bone health, has also been shown to be an immunomodulator – which is a big word used to say that Vitamin D has a role in regulating how your immune system functions. Through this function it can assist your body in fighting off infection and disease, which, of course, includes H1N1. This process can also help your body shorten the length and severity of the flu should you be infected.

Vitamin D can both enhance and inhibit the immune system. Think of it as providing maintenance and guidance to the immune system. This functions is leading to research in Vitamin D's role in prevention and treatment for not only infectious diseases, like colds and flus, but also autoimmune diseases (i.e. Multiple sclerosis and rheumatoid arthritis) and cancers. The recent recommendations for higher daily intake of Vitamin D in pregnant women is linked to a study of MS onset

Taking Vitamin D supplements will help your immune system stay strong, especially in the gloomy months of the west coast winter when our sun exposure driven vitamin D production is inhibited. At our latitude, from November to February, at a minimum, we are not exposed to sufficient UVB levels to create enough Vitamin D. Winter supplementation of Vitamin D is now strongly suggested.

It must be kept in mind that vitamin D is a fat soluble vitamin. A fat soluble vitamin is one which requires lipids (fat) to be absorbed into the body, and which can, then, be stored in fat within the body. This means that though a bit of supplementation is helpful, too much can create toxicity. Vitamin D toxicity can cause calcification of the kidney, as well as heart, lungs and blood vessels.

There is a reassessment of recommended intake for Vitamin D being undertaken but for now Health Canada holds firm with the tradition 200 IU's per day (or 5 micrograms) for those 0-50. That amount doubles to 400 IU for 50-70 year old and go up again to 600 IU for those past 70 years, to help maintain healthy bones. The recommendations however also suggest a 400 IU supplement for breast fed babies under one year. The maximum safe levels are much higher at 2000 IU per day for all over 1 year.

Fish is your most reliable dietary source of Vitamin D especially the fatty fish like salmon, tuna and mackerel – think of the same fish that supply you with Omega 3's and you are on the right track. Beef liver, eggs and cheese also naturally provide vitamin D. In Canada all of our milk, some cereal products and orange juices are supplemented with Vitamins D to a level such that two large glasses of milk should provide adequate Vitamin D for a child or adult.

If you decide to supplement Vitamin D look for a D3 supplement as they have been shown to have a stronger and longer impact on blood levels of Vitamin D than D2. Stay aware of the recommended intakes and be sensible. You drink a litre of milk a day? Extra Vitamin D is probably not necessary for you. You are a vegan or a lactose intolerant vegetarian – you may want to look at Vitamin D supplements. Of course if you are a snowbird and headed to Arizona any day now, you should get enough UVB to keep you in Vitamin D!

Some things to keep in mind generally about vitamins and supplementation generally. Always look for reputable names when you are looking at supplements. This is not the time to look only at price. Keep an eye out for quality. Ask a pharmacist or your doctor. Talk someone at a health food or vitamin store, they are are often well informed. Fat soluble vitamins (A, D, E, and K) do carry the risk of toxicity if you take high doses over time. Water soluble vitamins are harder to overdose on as they are easily excreted in urine, but you can overdose, and even if you do not and your body safely processes that mega-dose you decided to try you will simply end up with very costly pee!

As with anything you put in your body, a bit of knowledge, thought and common sense go a long way to keeping you healthy and happy – and moderation is always a good path.