By Dr. Samantha Ristimaki, BSc, ND of Balance Wellness Center

Want to ensure your bones stay strong, reduce your cancer risk, prevent autoimmune disorders and maintain healthy immune function?  Make sure you are getting enough vitamin D.

Vitamin D is produced naturally in the body through exposure to the sun’s ultra-violet radiation.  The recommended daily intake is 400IU and this can easily be accomplished through daily exposure to the sun.  During winter months, sun exposure is problematic as few people get outside for adequate amounts of time.  Even in the summer, you may not get adequate sun exposure because of long days in a busy career or covering up with sunscreen every time you are outside.  The US National Institute of Health suggests that millions of children in the US do not have adequate levels of vitamin D. 

New Research about the benefits of vitamin D

Researchers at the University of California found that taking 2000IU of vitamin D in addition to 15 minutes of sun exposure daily reduced the rate of colorectal cancer by 66%. 

The same researchers found that supplementing with vitamin D also was found to significantly reduce the incidence of breast cancer by 50%.

One study done on caucasian members of the US military found a 62% reduced risk of developing MS with adequate levels of vitamin D. 

Another Canadian study published in February 2009 showed that vitamin D helps control the gene that puts people at higher risk of getting MS.

One 2008 study demonstrated that men with low vitamin D levels have a higher risk of heart attack.

A recent study suggests that low levels of vitamin D are associated with an increased risk of upper respiratory infections.  Moreover, this correlation is even more significant for people who suffer from asthma or chronic obstructive pulmonary disease.

Get yourself tested and know which one to ask for

There are blood test to assess two forms of vitamin D: 1,25(OH)D and 25(OH)D. The latter, also know as 25-hydroxyvitamin D, is a better marker of overall vitamin D status.  You also want to ensure that you don’t just have normal levels but that your levels are optimal to attain all the positive health benefits of vitamin D.

What should you take?

Vitamin D is a fat soluble vitamin and it can be toxic if you take too much.  You are best to get your levels checked first. 

There are also 2 different types of D supplements.  Vitamin D2 (ergocalciferol) is less bioavailable than vitamin D3 (cholecalciferol).  D2 is also a synthetic type of vitamin D.

D3 is the natural form that is found in eggs, organ meats and fish and is equivalent to the vitamin D that is formed in your skin when it is exposed to sunlight.