Vitamin D is important in the health and functioning of our cells. Research has shown that it is more like a hormone which acts on multiple organ systems, and has major roles in:
Strong bones and healthy joints
Hormonal health
Immune system and reducing infections
Brain health
Gastrointestinal inflammation
Cancer prevention
Asthma
Mood
Hair growth
A deficiency in vitamin D would affect our function in all these areas. Common symptoms of low vitamin D levels include poor mood, low energy, fatigue, hair loss, low bone density, and frequent illnesses.
We produce Vitamin D when our skin is exposed to sun. Vitamin D is also present in small amounts in foods like egg yolks, liver and organ meats, cod liver oil, and fatty fish.
Even though there is a lot of sun in Singapore, majority of us are indoors most of the time - especially now during the COVID-19 pandemic. This makes it even more crucial to test for vitamin D.
Vitamin D levels of less than 30 indicates deficiency, but a level of less than 50 is also insufficient. If your levels are low, you will require a top up of vitamin D and not a maintenance dose of 800-1000 IU/day. Aim for optimal levels of 50-80, and see how your health improves.
Have you tested your levels of vitamin D? Not sure how to increase your vitamin D levels safely? Book a consultation to find out how.
References
1. Bishop E, Ismailova A, Dimeloe SK, Hewison M, White JH (August 2020). "Vitamin D and immune regulation: antibacterial, antiviral, anti-inflammatory". JBMR Plus. 5. doi:10.1002/jbm4.10405
2. Tuohimaa P, Keisala T, Minasyan A, Cachat J, Kalueff A (December 2009). "Vitamin D, nervous system and aging". Psychoneuroendocrinology. 34 (Suppl 1): S278–86. doi:10.1016/j.psyneuen.2009.07.003
3. Guzman-Prado Y, Samson O, Segal JP, Limdi JK, Hayee B (May 2020). "Vitamin D Therapy in Adults With Inflammatory Bowel Disease: A Systematic Review and Meta-Analysis". Inflammatory Bowel Diseases. 26 (12): 1819–1830. doi:10.1093/ibd/izaa087
4. Buttigliero C, Monagheddu C, Petroni P, Saini A, Dogliotti L, Ciccone G, Berruti A (2011). "Prognostic role of vitamin d status and efficacy of vitamin D supplementation in cancer patients: a systematic review". The Oncologist. 16 (9): 1215–27. doi:10.1634/theoncologist.2011-0098. PMC 3228169. PMID 21835895.
5. Li M, Chen P, Li J, Chu R, Xie D, Wang H (July 2014). "Review: the impacts of circulating 25-hydroxyvitamin D levels on cancer patient outcomes: a systematic review and meta-analysis". The Journal of Clinical Endocrinology and Metabolism. 99 (7): 2327–36. doi:10.1210/jc.2013-4320.
6. Vaughan-Shaw PG, Buijs LF, Blackmur JP, Theodoratou E, Zgaga L, Din FV, Farrington SM, Dunlop MG (September 2020). "The effect of vitamin D supplementation on survival in patients with colorectal cancer: systematic review and meta-analysis of randomised controlled trials". British Journal of Cancer. 123 (11): 1705–1712. doi:10.1038/s41416-020-01060-8.
7. Martineau AR, Cates CJ, Urashima M, Jensen M, Griffiths AP, Nurmatov U, et al. (September 2016). "Vitamin D for the management of asthma". The Cochrane Database of Systematic Reviews. 9: CD011511. doi:10.1002/14651858.cd011511.pub2.
8. Anglin RES, Samaan Z, Walter SD, McDonald SD (February 2013). "Vitamin D deficiency and depression in adults: systematic review and meta-analysis". Br J Psychiatry. 202: 100-7. doi: 10.1192/bjp.bp.111.106666.
9. Gerkowicz A, Chyl-Surdacka K, Krasowska D, Chodorowska G (December 2017). "The Role of Vitamin D in Non-Scarring Alopecia". Int. J. Mol. Sci. 18(12), 2653. doi: https://doi.org/10.3390/ijms18122653.
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