Vitamin D research continues to impress upon us the importance of appropriate sun exposure as the ideal way to optimize your vitamin D levels.Winter limits sun exposure for many up to six months of the year. During those times, your next best bet would be artificial UVB light, as UV ray exposure also appears to have health benefits above and beyond the production of vitamin D.One of the most damaging elements of standard tanning beds are the magnetic ballasts (which make that loud buzzing noise you hear in many tanning salons). If an electronic ballast is used, there are far less damaging EMFs, which provide most of the danger from tanning beds.
The other concern is related to the bulbs used, as some may contain only UVA light which is primarily responsible for the tan, but doesn’t increase vitamin D levels. For much of the northern hemisphere, vitamin D production is not possible from the sun during the winter months. You must use artificial UVB light or obtain vitamin D from your diet during this time.
The benefits of UVB exposure from the sun or artificial light include but are not limited to the production of nitric oxide—a compound that lowers your blood pressure. Despite its name, vitamin D is not a vitamin. It’s actually a potent neuroregulatory steroidal hormone, which helps explain some of its health impacts.It has become abundantly clear that vitamin D deficiency is a growing epidemic across the world and could be contributing to hundreds of common health problems. In fact, correcting your vitamin D deficiency may cut your risk of dying from any cause by 50 percent, according to one analysis.If this sounds too incredible to be true, consider that vitamin D influences nearly 3,000 of your 24,000 genes. This occurs via vitamin D receptors, which can be found throughout your body, and should come as no great surprise given that humans evolved in the sun.
Vitamin D Beneficially Affects Gene ActivityJust one example of an important gene that vitamin D up-regulates is your ability to fight infections and chronic inflammation. It also produces over 200 anti-microbial peptides, the most important of which is cathelicidin, a naturally-occurring broad-spectrum antibiotic.This is one of the explanations for why vitamin D is so effective against colds and influenza.According to a January 2013 press release by Orthomolecular Medicine,1 there are now 33,800 medical papers with vitamin D in the title or abstract, and this veritable mountain of research shows that vitamin D has far-reaching benefits to your physical and mental health. Such research has shown that vitamin D can improve:
- Pregnancy outcomes (reduced risk of Cesarean section and pre-eclampsia)
- Type 1 and 2 diabetes
- Heart disease and stroke
- Autism, Alzheimer’s, and other brain dysfunction
- Bacterial and viral infectionsSome of the most recently published studies, which I’ll review here, demonstrate how boosting your vitamin D levels can improve depression and pain in diabetics, Crohn’s disease, and breast cancer.
Relevance of Vitamin D in Crohn’s DiseaseWhile previous research has associated low vitamin D levels with an increased risk of Crohn’s disease and shown that correcting your vitamin D deficiency can improve symptoms of the disease,2 one of the most recent studies3 found a “significant interaction between vitamin D levels and Crohn’s disease susceptibility, as well as a significant association between vitamin D levels and genotype.”Serum vitamin D levels were found to be significantly lower in patients with Crohn’s disease. Of the seven DNA sequence variations examined for effects, two variants showed a significant association with vitamin D levels in those with Crohn’s, and four variants were associated with vitamin D levels among controls.In short, it shows that vitamin D can affect genetic expression associated with Crohn’s disease, and make matters either better or worse, depending on whether you have enough of it or not.
Vitamin D May Reduce Depression and PainIn related news, vitamin D supplementation has been found to reduce both depression and pain in diabetic women. As reported by PsychCentral:4“The investigators set out to determine how vitamin D supplementation might affect women with type 2 diabetes who were also suffering from depression.At the beginning of the study, 61 percent of women reported neuropathic pain, such as shooting or burning pain in their legs and feet, and 74 percent had sensory pain, such as numbness and tingling in their hands, fingers and legs.During the course of the study, the participants took a 50,000 IU vitamin D2 supplement every week for 6 months. By the end of the study, the women’s depression levels had significantly improved following the supplementation.Furthermore, participants who suffered from neuropathic and/or sensory pain at the beginning of the study reported that these symptoms decreased at 3 and 6 months following vitamin D2 supplementation.”According to lead researcher Todd Doyle, Ph.D., vitamin D supplementation “is a promising treatment for both pain and depression in type 2 diabetes.” However, I would note that you’d probably get even better results using vitamin D3 rather than prescription D2. In fact, previous research suggests vitamin D2might do more harm than good in the long term…
Why I Recommend Vitamin D3 Over D2Drisdol is a synthetic form of vitamin D2—made by irradiating fungus and plant matter—and is the form of vitamin D typically prescribed by doctors. This is notthe type produced by your body in response to sun or safe tanning bed exposure, which is vitamin D3.
According to a 2012 meta-analysis by the Cochrane Database,5 which assessed mortality rates for people who supplemented their diets with D2 versus those who did so with D3, there are significant differences in outcome between the two. The analysis of 50 randomized controlled trials, which included a total of 94,000 participants, showed:
- A six percent relative risk reduction among those who used vitamin D3
- A two percent relative risk increase among those who used D2That said, the featured research certainly sheds light on the role vitamin D can play in the management of type 2 diabetes and associated side effects. And when you consider that an estimated 60 percent of type 2 diabetics are vitamin D deficient,6 there’s certainly plenty of room for improvement.Additional support for the theory that vitamin D can be beneficial in the fight against type 2 diabetes was published in last year.7 Here, the researchers found “a strong additive interaction between abdominal obesity and insufficient 25(OH)D in regard to insulin resistance.” They also claim 47 percent of the increased odds of insulin resistance can be explained by the interaction between insufficient vitamin D levels and a high body mass index (BMI).Yet another study 8 published in Diabetes Care also suggests vitamin D supplements may help prevent type 2 diabetes mellitus in people with pre-diabetes. While the study is only an observational one and cannot establish causality, the researchers report that the participants who had the highest vitamin D levels were 30 percent less likely to develop diabetes during the three-year evaluation period, compared to those with the lowest levels.