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Vitamin D
Submitted by: Dr. Rahima Hirji, ND
Target Therapeutics - Kitchener, ON - 519-593-2354

Vitamin D has been getting a lot of attention lately. Research has been showing that vitamin D deficiency can be related to all kinds of health conditions from autoimmune disorders to depression and cancer. But of particular importance at this time of year is its association with immune function. More and more studies are finding that vitamin D can help increase our immunity. Vitamin D increases immune function by modulating the body’s defenses against viruses and bacteria and increasing the body’s production of antimicrobial peptides. These peptides then rapidly destroy the cell walls of bacteria, viruses and fungi protecting us from infection. One study in particular, illustrated the link between vitamin D and common respiratory infections. People with the lowest blood vitamin D levels reported more significant cases of cold and flu than those with higher levels of vitamin D blood levels.

So why are we deficient? Vitamin D is predominantly produced by our skin. But in order to produce it, we need to be exposed to the sun. In the past, we were able to make sufficient amounts of vitamin D by exposing ourselves to the sun. Today, we don’t make a fraction of what we need due to our decreased exposure to the sun and our increased use of sunscreen. Canadians are at particular risk of Vitamin D deficiency since we live in the northern hemisphere and our exposure to sunlight is significantly reduced, especially in the Fall and Winter.
Although your body will not be able to produce enough vitamin D to support your immune system in the Fall and Winter, you can still make sure you have adequate levels by consuming foods rich in vitamin D and by taking a vitamin D supplement. Foods rich in vitamin D include eggs, fortified milk and cheeses, and fish sources like salmon, mackerel and sardines. However, it will be difficult to get significant amounts from your diet. The best way to make sure you get enough vitamin D, especially at this time of year, is to take a supplement. When choosing a supplement, it is important to ensure that you are taking the right form of vitamin D. There are two primary types of vitamin D. Vitamin D2, or ergocalciferol, is made by invertebrate species and plants when they’re exposed to direct sunlight. Vitamin D3, or cholecalciferol, is made from precursors found on the skin surface of vertebrates, including humans, when sun strikes the skin’s surface and has been shown to be more effective at raising blood levels of vitamin D3. To determine what dose is best for you, it is important to consult your health care practitioner but in general, I recommend at least 1000 IU (international units) to all my adult patients throughout the winter months

Article Submitted by: Dr. Rahima Hirji, ND
Target Therapeutics - Kitchener, ON - 519-593-2354

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