Give Me The D, The Vitamin D That is

I am about to take a potentially boring AF topic and make it somewhat entertaining.  It might still end up being dry as hell, but hey, I can’t knock 'em all out of the park with my wit and charm.   Nevertheless, vitamin D is so essential to our bodies, especially during the time of Corona, that I believe it deserves its own blog post.

Many different terms and definitions get thrown around in the ‘wellness’ community, so I wanted to get super granular with what exactly Vitamin D is and why it’s so damn important. 

Vitamin D is a fat-soluble supplement (meaning it dissolves in fats and oils) that acts as a natural steroidal hormone throughout the body, aiding in the absorption of calcium and phosphorus (both of which are essential for bone growth.) For some, you can get adequate vitamin D through certain types of food and sunlight, but for others, these options are not enough to effectively impact your body.  As a result, this can lead to a vitamin D deficiency, one of the most common deficiencies out there, effecting over one billion (yes ‘b’ as in billion) people.  Around 42% of the U.S. population is vitamin D deficient, with that percentage only increasing the older you get.    Pretty much, we’re all going to be begging for that D by the time we’re 80.  Vitamin D, guys. 

While no one is immune from developing a vitamin D deficiency, there are certain individuals who are more at risk. 

• The most obvious are people who live in climates with little exposure to sunlight. However, this doesn’t only pertain to the extreme examples like northern Alaska or Reykjavik, Iceland in the winter.  Unfortunately, anyone who lives north of New Mexico, Texas and North Carolina can be ‘D’ deprived, especially in the colder months.  In light of this gloomy revelation, try to get 10-30 minutes of sunlight in 2-3 times per week, even if it’s fucking freezing out.  

• Another risk factor for vitamin D deficiency is individuals with skin darker than vampire-adjacent-pale skin (or me on a tan day.)  Melanin, the pigment that determines your skin color, protects you against sun damage and UV rays which sound fucking fantastic, unless we’re talking about the big ‘D’.  Those with darker skin naturally produce more melanin, therefore, need to spend more time in the sun in order to receive adequate vitamin D. 

• Lastly, since no good deed goes unpunished, vegans are also at risk for vitamin D deficiency due to their lack of animal (specifically fish) intake.  The highest concentration of vitamin D per gram comes from animal protein, so you can see the dilemma these herbivores face.  

Bottom line, if you are experiencing nausea, constipation (love it), confusion and weakness, a.k.a. just another Thursday for me, you might want to check your vitamin D levels pronto. 

The only good thing about having a vitamin D deficiency is the ease of testing for it.   Ah, the silver lining.

It is typically a simple blood test, called 25-hydroxyvitamin D , that you can ask your primary care doctor to add on to your annual physical.  Unfortunately, this form of testing is considered “preventative” with some insurance companies, meaning it may not always be covered.  Those fuckers.  

Your Daily Dose Of ‘D’

Not only is vitamin D important for supporting bone growth, cognitive health and muscle function, but it has also been shown to prevent and TREAT some major diseases.  

I know, I was skeptical also. Read on…

Vitamin D and Alzheimer’s

Let me make this very clear: there is NO scientific proof that low vitamin D causes Alzheimer’s or an increase in vitamin D can cure it.  However, there is a TON of evidence to back up the fact that individuals with low levels of vitamin D have a greater risk of developing Alzheimer’s since people with lower vitamin D levels are more than twice as likely to be cognitively impaired as opposed to those with higher levels. Since vitamin D protects brain neurons and reduces inflammation, it is also believed that it plays a large role in reducing the onset of dementia. Why not do something that can help prevent one of the most terrible and debilitating diseases one can get in their old age?

Vitamin D and COVID-19

I know we’re all fucking sick of talking about COVID.  That’s why I will keep this short, sweet and to the point. 

With the world starting to open back up again, everyone should be aware of ways to help keep your immunity up and your body thriving like Lindsay Lohan’s current comeback. SO happy for her. I touched on this last month, but vitamin D is truly at the top of the food chain when it comes to immunity.  Much like vitamin D’s connection to dementia, the more deficient you are in vitamin D, the sicker you will get if infected with COVID…try 14 times more sick.  On the flip side, one report states that if your vitamin D level is at least 50 ng/ml, you will NOT die from Covid. So there’s that.  

I’m not saying that I haven’t gotten COVID yet because of my vitamin D suit of armor, but I’m also not NOT saying I haven’t gotten COVID yet as a result of my vitamin D suit of armor. 

Ways To Increase The D In Your Life

Unfortunately, the food that contains vitamin D isn’t always the most appealing.  Some of the highest vitamin D enriched foods are egg yolks, canned tuna, salmon and my ever-trusty, SARDINES.  If I’ve said it once, I’ve said it a million times, DO. NOT. SLEEP. ON. SARDINES.  They are the real fucking deal. 

However, I realize that for many, this isn’t the most mouth-watering of options.  And you’re pretty much fucked if you don’t like seafood which leads me to my final recommendation to ensure your vitamin D level is up to GOAT standard: supplements.  

Everyone and their mother have come out with a vitamin D supplement, but like other supplements on the market, they are NOT all created equal.  First, there are two types of supplements to choose from: vitamin D2, which comes from plants, and D3, which is derived from animals.  While both supplements have been shown to help increase your vitamin-D levels, studies show that D3 increases these levels at a higher and faster rate. 

Quick side note: Vitamin D supplements are typically null and void if you swallow them since they won't survive the gastro-tract.  If you take it sublingually (under the tongue), it goes directly into the bloodstream.

I am well aware that supplements are not cheap, so lucky for you, I went broke finding the best options out there. 

My personal favorite and the most cost-effective brand I found is produced by Thorne Research.  It comes in liquid form, so all you need to do is put 2 drops under your tongue and call it a day.  If you can splurge a bit, the highest-rated, most effective vitamin D is Liposomal D Supreme by Designs for Health.  This is about double the price of Thorne but has shown tremendous results on those who have tried it. 

This was another information-heavy post, but it is too important of a topic not to talk about in excruciating detail.  Still don’t buy the vitamin D hype?  I don’t blame you, I’m not a professional. I probably wouldn’t believe me either.  All I can say is to try it out and let the results show for themselves.