As people living in the Northern hemisphere, we have heard the words “no sunlight, no vitamin D” at some point during the winter. It’s scientifically true — vitamin D precursor molecules residing under the skin get activated through UV light radiation from the sun, engaging in a pathway that ultimately leads to vitamin D3 production.
A derivative of vitamin D3 — 1,25 dihydroxy vitamin D3 — later acts as a hormone to increase calcium absorption from the foods you eat. Increasing calcium levels in the blood help with many essential bodily functions, such as regulating important interactions between neurons and muscles.“In cases of vitamin D3 and calcium deficiency, as adults, we are going to be susceptible to muscular weakness and bone fractures, especially in osteoporosis — the most common disorder of bones,” said Dr. Tami Martino from U of G’s department of Biomedical Sciences.
There are serious disease-causing consequences to not making enough vitamin D3 in your body, but fear not. Although we cannot bring in extra sunlight from the equator during winter time, many alternatives are available to help with your vitamin D3 and calcium intake.
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Increasing dietary intake of food products enriched with vitamin D3 plays a major role in regulating deprived levels of the vitamin in the body. Fish meat and oil, especially that of salmon, and everyday supermarket milk contain high doses of vitamin D3.
If diet alone does not work, or is hard to accommodate, don’t shy away from vitamin D3 supplements, which if ingested will directly continue the pathway that the vitamin’s precursors have started under the skin. “The best treatment is prevention”, said Martino. “Things such as exercise and proper diet can help with maintaining adequate vitamin D and calcium levels in the body.”It is always best that we ensure optimization of our health at all times instead of awaiting deficiencies and then doing something about our health. This is no different in the case of vitamin D3. Though it may seem simple, maintaining a healthy lifestyle can help a lot in the long term when it comes to prevention of nutrient-deficiency related diseases.
So the next time you hear “no sunlight, no vitamin D,” know that there are alternatives. Just eat it up!
Photo by Alora Griffiths/The Ontarion