An Introduction to Vitamin D: Its Functions and How it Can Help Boost Your Immunity

Vitamin D is an essential nutrient that has many functions in the human body. It helps boost immunity, supports bone health and maintain a healthy weight. With increased awareness of its importance, more people are using supplements to get their recommended daily intake of Vitamin D. However, there are other ways to boost vitamin D naturally.

In this post, I will give you a basic introduction to vitamin D, what foods to find it in, and how it can help improve your immune system!

Vitamin D Basics

Vitamin D is found in either dairy products, fatty fish, fortified cereals and a few other foods. It can also be synthesized in the body by exposure to unfiltered sunlight. Vitamin D comes in five forms, but the two most talked about are: vitamin D3 which is made from cholesterol found on your skin when it's exposed to UVB rays; and vitamin D2 that is found in foods.

The Importance of Sunlight

According to the Vitamin D Council, you can get most of your vitamin D from sunlight during summer and spring. Your body needs only a minimal amount of sun exposure for this process because ultraviolet B rays are more intense in these seasons than they are during fall and winter. However, if you live in an area above 35° latitude (the line running across globe) you are likely in an area that is lacking in sunlight for much of the year.

If this is you, I recommend:

• Spending time outside in the sun (without sunscreen) during peak hours (between 11am and 4pm).
• Consume foods rich in Vitamin D. Such as oily fish, eggs and mushrooms.
• Get your blood levels checked regularly and supplement if necessary.

Immune Connection

Vitamin D deficiency is truly a major public health problem. 40% of Americans are estimated to be deficient in vitamin D. It is estimated that over 1000 people may be dying each year in the UK due to Vitamin D deficiency related causes with approximately 42,000 cases of rickets and osteomalacia per year!

Other issues associated with Vitamin D include:

• Increased risk of cardiovascular disease and mortality in adults
• Poor mental health such as depression and postnatal psychosis
• More frequent respiratory infections, colds/flu and tuberculosis.

Vitamin D has been shown to increase infection fighting white blood cells (neutrophils) which help you fight off bacteria that cause the above conditions! Deficiency is also contraindicated with autoimmune conditions such as multiple sclerosis.

Again, if you live in a low lit area, such as an apartment or lack exposure to the sun for whatever reason it is important that you supplement with vitamin D. A simple blood test run by your doctor can determine your levels.

For more information on other immune health, foods that support immunity, and my recommended supplements, check out my "Nutrition for Optimal Immunity PDF" that goes over this in detail! Get the Immune EBook