Good News Tucson - A Family Values Publication

WOMAN'S HEALTH with Sharon Campbell, CRNP

Vitamin D:
The Sunshine Vitamin

We are hearing and reading a lot more these days about the importance of Vitamin D intake.

A lot of people don’t even think about Vit. D and how much they are getting.

Vitamin D is a group of fat-soluble vitamins. The one we hear about most is Vit D 3 which is produced in the skin exposed to sunlight, specifically Ultraviolet B radiation.

Vitamin D plays an important role in maintaining organ systems. It regulates the calcium and phosphorus levels in the blood by helping their absorption from food in the intestines and by promoting reabsorption of calcium from the kidneys.

It promotes bone formation and mineralization and is essential in the development of an intact and strong skeleton.

Vitamin D affects the immune system with immunomodulatory functions.

Vitamin D deficiency can result from inadequate intake and inadequate sunlight exposure. It can be the cause of liver or kidney disorders and impaired bone mineralization. This leads to bone softening diseases such as rickets in children and contributes to osteoporosis. Research has shown that Vit D deficiency is linked to colon cancer and possibly other cancers.

Our skin is made to convert Vitamin D from sunlight. We have so much sun block on us that sometimes we are not getting enough. We don’t need a lot of sun exposure. 15 minutes is all we need at a time, any more than that doesn’t do more for the absorption. So about 15 minutes three times a week on our arms, face, back and chest is all we need. So this is not advice to go out and get a tan; although it does look fabulous, it is dangerous in large doses to the skin and the development of types of skin cancer.

Other sources are in food. We need to incorporate this into our diet as the sun source can be affected by where we live (smog, cloud cover, etc.) Natural sources of Vitamin D include: Fish liver oils, fatty fish (i.e.: herring, catfish, salmon, mackerel, sardines, tuna), mushrooms and eggs.

Other foods are fortified with Vit D such as milk, yogurt, margarine, oil spreads, breakfast cereal, pastries and bread.

Your levels can easily be checked with a simple blood test. I have been checking Vitamin D levels on my patients and have found many of them do have low levels.

It is better to supplement with natural food sources and you can also buy supplements. Some authorities say to take 400-800 IU a day and others may say more. To be sure it is always wise to check with your healthcare provider.

Anecdotally, some of my patients who are deficient have told me that they feel much better with less aches and pains and more energy when their levels return to normal.

Sharon Campbell is a Certified Registered Nurse Practitioner (CRNP) who owns A New Creation Women’s Clinic. Well versed in Women’s Health, her emphasis is on reproductive and gynecological health. Sharon can be reached at: (520) 293-1117.