Before we discuss the title that whether Vitamin D is a hormone or a vitamin, let us agree to the fact that it is the most important nutrient for the body. More and more studies are revealing that this vitamin is involved in almost every body process. Vitamin D deficiency is a universal problem, specially prevalent among women of all age and income groups. This is the only nutrient that the body manufactures on its own.
Sunlight is most important
We would suggest a morning walk at the time of sunrise and at a place where the sun is directly hitting your body. Fully knowing that you will get odd and strange stares, try to expose maximum portion of skin to the sun rays even if it means wearing short clothes. Sunlight also wakes up the 24 hour circadian rhythm of the body which helps you to sleep better and prevents you to be sleepy during the daytime.
Understanding Vitamin D deficiency and use of supplements
Fortification of food began in 1950s when the Govt of India mandated iodine to be mixed with salt to take care of the widespread problem of iodine deficiency and thyroid problems. Today Vitamin D is fortified in almost all milk and dairy products as well as edible and cooking oils. Despite that if there is a deficiency of Vitamin D, the main reason is the absorption and synthesis by the body.
Consider another fact. As per research data, Vitamin D deficiency is more in dark skinned people rather than fair skinned because the darker the pigment, the more difficult it is to absorb sunlight through the skin. India mostly is a sunshine country but still we have women with Vitamin D deficiency.
Here are a list of issues which you need to address.
Fat soluble vitamin
Vitamin D along with Vitamin A, E & K are fat soluble vitamins. That means a low fat diet will induce an artificial vitamin D deficiency. Switch to a heathy fat diet which include desi ghee and butter. Vegetable oils no matter how healthy they sound are actually seed oils without any fat. You can also switch to olive oils. Another fat rich option is avocado fruit. In the non-veg category go for fatty fish and red meats.
Vitamin D can be stored in the body
Fat in your body helps store Vitamin D. So there is a way to build up storage reserves of Vitamin D in the body. This is how people in the extreme cold regions survive without sunlight. Even during the stone ages when humans lived in dark caves, a few hours of sunlight was sufficient to build reserves.
Excessive body fats locks up fat soluble vitamins forever.
Food Sources
Butter and eggs have traces of Vitamin D. Liver and red meat have a bit more of Vitamin D. However if you are able to get your hands on mushrooms which are either exposed to UV light or direct sunlight is a good source of sufficient Vitamin D. Cod liver oil is the best source of adequate Vitamin D for your daily needs.
About 20% of this vitamin can come from food source.
Vitamin D and Calcium work together
Both Vitamin D and Calcium are important for the immune system. The defence mechanism of the body consists of the skin, mucus and inflammation. Pathogens can enter the body either by the airways or food or skin. Vitamin D is the modulator of immune cells specially a kind of cells called the T cells. So in effect it is an immune activator.
Vitamin D helps with the metabolism and absorption of calcium in the body as well as excretion of excessive calcium from the kidneys. Along with Vitamin K2 which is another fat soluble vitamin, the helps with the transportation of calcium from the bone to blood. Deficiency of Vitamin D might lead to clarification of arteries as well as osteoporosis which means softening of bones.
Vitamin D helps with muscles as well as nervous system
Ever realised how in a gloomy weather, once the sun comes out how it lifts your spirits too. That is because of the synthesis of Vitamin D in the sunlight. Too many days of staying indoor due to lockdown, people started revenge travel. That was to go outdoors and soak in the sun which is why Goa was on the travel list of most people. Deficiency of Vitamin D leads to bad moods, depression and anxiety, a common issue with women in India especially those who are forced to stay home due to cultural identity issues.
Vitamin D also helps with muscle tone. It also helps with other body tissues which is why deficiency of Vitamin D leads to dry and scanty hair.
Synthesis in the body
As simple as it sounds, just by staying in the sun does not guarantee production of Vitamin D. First sunlight is absorbed by the skin which produces Vitamin D3. Liver converts D3 to calcidiol and further the kidneys convert it to calcitirol which can finally be absorbed by the body.
A healthy liver and healthy kidney plays a major role in synthesis of vitamin D by the body. This is perhaps the reason why eating less healthy reduces the chances of improving the condition of deficiency of Vitamin D.
Summary and explanation of the title
Now that we have covered all the relevant points lets us summarise some key facts.
- Vitamin D is produced by the kidneys
- It plays a critical role in regulating calcium in the blood and providing calcium to the bones
- Metabolism of vitamin D takes place in the liver which can get damaged either due to consumption of alcohol or carbs (alcoholic and non-alcoholic fatty liver condition)
- About 20% of Vitamin D can be taken from food sources, the best one being cod liver oil and mushrooms
- Maintain sufficient amount of good fat in your diet to help synthesis and storage of Vitamin D
When Vitamin D was first discovered it was actually categorised as a hormone. That is because it was found to be responsible for so many important functions in the body. Also being produced in the body, it does qualify to be called as a hormone.
Previously we seen the importance of Vitamin A. Check out the article here.
Check out this article to understand more about calcification of arteries.