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Vitamin DÂ
With Covid-19 being on everyone’s mind, we are all looking at ways to increase our immunity. I am a big proponent of vitamins and supplements, but I had to evaluate if what I am taking is the best to increase immunity. I have heard a lot about this vitamin so I wanted to find out if it is worth the hype.
During my annual physicals, my doctor checks my vitamin D levels. Why do they check that specifically? Well, “the risk for deficiency in vitamin D is substantial among African Americans and other ethnic groups with dark complexions. The elderly, people with sedentary lifestyles, and those who regularly wear clothes that cover most of the body also have an elevated risk for vitamin D deficiency”. (1)
It just so happens that when my blood work came back, my levels were indeed low. This news worried me. You may ask why. Ever since this pandemic began, I have been hearing more and more about the importance of Vitamin D in my diet. Fortunately, my doctor prescribed an extended release Vitamin D for me.
But what is it about Vitamin D and Covid-19?
I must preface all of this with the fact that I am NOT a doctor so do not take this information to replace any recommendations that your physician may give you. I know that there are so many unknowns with this virus and we are still learning. I also realize that there are many different opinions on the subject of Covid-19. But even before this devastating virus, vitamin D has been touted as a necessary nutrient. So I wanted to know what benefits this vitamin gives me and how it correlates to Covid-19.
I am sure you have all heard that we get vitamin D from the sunshine. So when we are out in the sun, our body creates this vitamin. However, with the rise of skin cancers, people use more sunscreen which blocks the rays we need to produce this vitamin… that is where supplementing comes in to play.
Benefit #1
The first benefit of vitamin D is that it fights disease. It has been found in many studies that the correct amount of vitamin D can help your body fight off different diseases. These diseases range from heart disease to cancer to viral infections. “A recent article published on WebMD highlighted the results of a study conducted at Johns Hopkins that linked low levels of vitamin D and estrogen to an increased risk for both heart disease and osteopenia in 1,000 men”. (2)
I have also read that healthy levels of vitamin D, may help to prevent diabetes. For some people, these two things may or may not mean much, but for me being a black male it means a lot. Not only that, but there is a history of cancer in my family and this has potential to prevent a lot of cancers.
Benefit #2
The next benefit is that it can help fight depression. There has been some research done that has shown that vitamin D might help to regulate moods and ward off depression. I have even read that there was a study done by scientist who gave people with depression vitamin D supplements, these people noticed an improvement in their symptoms. I think that this is important now more than ever because of Covid-19.
So many people are feeling the effects of isolation and even those venturing back out are may feel some effects of depression because of how much our “normal” has changed. Maybe adding this vitamin to your supplement list can help boost your morale.
Benefit #3
I am not overweight, but I found this interesting as well. A study was done, and it found that people taking a daily calcium and vitamin D supplement were able to lose more weight than those who took a placebo supplement. It has been found that the extra calcium and vitamin D had an appetite-suppressing effect.
Once again, this can help overall because being overweight tends to cause more inflammation in the body. With inflammation comes diseases, so if this will help someone to lose weight, I think that is a big plus.
Benefit #4
The last benefit is fairly new. As I have been reading up on this vitamin, I have found differing view points, but one thing I have found in common is that most scientist and doctors agree that if someone has a severe case of Covid-19, their blood work needs to be checked for a deficiency. If there is one found, then they typically try to increase the patient’s levels safely. This helps the patient in fighting the virus… whether it is Covid-19 or the flu or something else.
I am sure you have heard that old saying, “too much of a good thing”… well the same rings true for this. You do not want to get too much of this vitamin. It is toxic at very high intakes. The tolerable upper intake level is 4,000 IU/day for adults so make sure you do NOT overdo this supplement.
How much do you really need?
There has been some controversy over how much you really need. More recently, there are studies that suggest you may need more vitamin D than was once thought. What is normal? Typically, the levels should range from 50 to 100 micrograms per deciliter. However, this amount could change depending on your blood level and your physical well-being overall.
The Institute of Food and Agricultural Sciences reports new recommendations based on international units (IUs) per day.
One IU is not the same for each type of vitamin so you need to pay attention to the supplement you are looking at. An IU is determined by how much of a substance produces an effect in your body. The recommended IUs for vitamin D are:
- Children and teens: 600 IU
- Adults up to age 70: 600 IU
- Adults over age 70: 800 IU
- Pregnant or breastfeeding women: 600 IU
Can I get it in food?
As I mentioned before, there are many factors that can prevent someone from getting enough vitamin D from the sun alone. This is where supplements come into play. A lot of foods are fortified with vitamin D. Foods that are fortified with vitamin D, include some dairy products, orange juice, soy milk, and cereals. In addition to the fortified foods, fatty fish, like tuna, mackerel, and salmon can provide supply you with this vitamin. Not only these foods, but also beef liver, cheese, egg yolks, and mushrooms.
I can think of some great recipes that I could incorporate these items in.
With the benefits of this vitamin, I don’t think you can really go wrong by ensuring you get the correct amount of this in your diet. Even if it is not the “magic bullet” for Covid-19, it seems that it can certainly help to build your immune system so you can fight off diseases and viruses that you may come in contact with. Let me know your thoughts in the comments.
