What is 5-HTP?

Serotonin is a chemical in the brain that helps regulate a person’s mood, happiness, and anxiety. The body naturally produces this hormone through a series of chemical processes, with 5-HTP being a precursor to serotonin.

Previously, the substance was only available via prescription. However, companies have been selling 5-HTP as a nutritional supplement since 1995Trusted Source.

Many behavioral and emotional issues are associated with low levels of serotonin. These include:

• depression
• anxiety
• suicide ideation
• obsessive-compulsive disorder

On the other hand, a person with high levels of serotonin may experience serotonin syndrome. This can occur if a person takes medications that increase levels of this hormone. Symptoms can include:

• shivering or excessive sweating
• confusion
• restlessness
• headaches
• high blood pressure
• uncontrollable twitching
• diarrhea
• high fever
• loss of consciousness
• seizures
• irregular heartbeat

Taking medication or supplements known to raise serotonin levels increases the risk of serotonin syndrome.

Because of 5-HTP’s connection to this hormone, some doctors, researchers, and people believe it can help raise serotonin levels in the body. However, experts are not fully clear on the effectiveness of 5-HTP.

Potential benefits

There are a few potential benefits of taking 5-HTP, with some evidence to promote its use. They include:

• supporting weight loss
• helping depression
• improving sleep

An older studyTrusted Source examined the role of 5-HTP in supporting weight loss. The researchers gave 10 females with obesity a supplement containing 5-HTP.

The research concludes that those given the supplement experienced greater satiety and lower BMI than the placebo group. This suggests 5-HTP may promote weight loss. However, this was a small study, and more research is necessary to confirm the findings.

Another studyTrusted Source suggests 5-HTP may be effective for treating depression. Researchers divided 60 people who met the diagnostic criteria for a depressive episode into two groups. One group received 5-HTP while the other received an antidepressant. After 8 weeks, both groups reported a reduction in depression.

A third studyTrusted Source shows that 5-HTP may be effective in improving the quality and duration of sleep. Researchers gave nine people with trouble sleeping an amino acid supplement containing 5-HTP and gamma-aminobutyric acid. Another nine received a placebo.

The people who received the supplement fell asleep faster and for longer. They also woke less frequently than the placebo group.

Some research suggests 5-HTP may also help with:

• migraine pain
• fibromyalgia
• obesity

However, in a 2012 review Trusted Source, researchers looked at positive claims about 5-HTP. They conclude that taking 5-HTP supplements, without balancing them with other amino acids, can decrease their effectiveness in treating depression. It could also result in increased side effects.

Many studies on the health benefits of 5-HTP are older. New research is necessary to determine how effective this substance is in supporting various health conditions.

Side effects 

For most people, the side effects of 5-HTP are generally mild. They include:

• feeling full
• heartburn
• nausea
• gas
• rumbling sensations

Summary

Taking 5-HTP supplements may support sleep, and help with depression and weight loss in some people. However, there is not enough research to support 5-HTP’s other purported health benefits.

A person should look for certified and third-party tested supplements to help ensure their quality.

Before starting a supplement, a person should talk to their doctor. Those taking certain prescription medications or living with certain conditions should also consult with a medical professional before taking 5-HTP.

If doctors do not recommend these supplements for a person, they may suggest other options, such as exercise, dietary changes, and exposure to sunlight.

Source:

“What are some of the top 5-HTP supplements?”

Medical News Today. By Jenna Fletcher. Reviewed by Grant Tinsley, Ph.D., CSCS,*D, CISSN, Nutrition.

Curcumin supplements might ease meal-related discomfort

You might know turmeric as the golden-yellow spice used in curry powder and yellow mustard. Turmeric contains the naturally occurring chemical curcumin, which might have anti-inflammatory and antioxidant properties. And now a small randomized trial has found that taking curcumin supplements (derived from turmeric) helps reduce symptoms of functional dyspepsia — recurring, unexplained stomach pain, bloating, or early feelings of fullness. Scientists randomly assigned 206 people (ages 18 to 70) with functional dyspepsia to one of three treatments: taking 500 milligrams (mg) of curcumin (two 250-mg capsules) four times a day, taking 20 mg of the medication omeprazole (Prilosec, Zegerid) once a day, or taking both treatments each day. After about a month of treatment, people in all three groups said their dyspepsia symptoms had improved. The results were even better after two months. The findings suggest that curcumin supplements are as effective at relieving dyspepsia symptoms as omeprazole (which curbs stomach acid), and that curcumin is safe and well tolerated. The study was published online Sept. 11, 2023, by BMJ Evidence-Based Medicine.

Source:

“Curcumin supplements might ease meal-related discomfort”

Harvard Health. By Heidi Godman, Executive Editor. Reviewed by Anthony L. Komaroff, MD, Editor in Chief

5 Ways Vitamin C Keeps You Healthy

From healing wounds to boosting your immune system, this is one multifaceted vitamin

Citrus, broccoli, spinach, red onion, cucumber, yams and other foods with vitamin C.

You probably already know a little bit about vitamin C. It’s in oranges, right? (Yes.) And it can help you get over a cold, right? (Kind of.) You’re on the right track, but there’s so much more to vitamin C than that.

Registered dietitian Devon Peart, RD, MHSc, explains what vitamin C really does for your body and why it’s so important to get enough of it.

What is vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays a critical role in your health. “It’s what’s known as an essential nutrient, meaning that your body doesn’t make it,” Peart says, “so you have to get it from your diet.”

And of course, the word “essential” means that your body really needs it. But what for? Well, all kinds of things, including healthy skin, bones, eyes and more.

Vitamin C is a powerful antioxidant, helping to defend your body against cell damage. It also plays an important role in growing and developing tissues, healing wounds and keeping your immune system strong.

Health benefits of vitamin C

What does vitamin C actually do for your body? Peart delves deeper into some of the proven ways that it supports your health, plus a few possibilities that are still being researched.

1. Fights cell damage and disease

Vitamin C is an antioxidant, a natural chemical found in certain foods. You can think of antioxidants like invisible superheroes inside your body. Their main job is to protect you from free radicals, or unstable molecules that can damage your cells, cause oxidative stress, increase signs of aging and more.

“A buildup of free radicals is associated with a risk of diseases like cancer, heart disease and arthritis,” Peart explains. Eating antioxidant-rich foods, like those high in vitamin C, can help protect your body from free radical-related damage.

2. Protects your eyes

Vitamin “see” indeed: This antioxidant is thought to help ward off cataracts (a clouding of the lens of your eye) and slow the progression of age-related macular degeneration (AMD), a condition that causes people to lose their central vision.

“Studies have shown mixed results,” Peart notes, “but we know that vitamin C acts as an antioxidant for cells in the retina and macular region of the eye.”

3. Improves iron absorption

Some plant foods, including beans and spinach, have iron in them (a type called non-heme iron), but they also have properties that make it hard for your body to access that iron. Enter vitamin C, which acts as iron’s wingman.

“Consuming foods that are high in vitamin C in the same meal with iron-rich plant foods boosts the bioavailability of the iron, meaning that you absorb more of it,” Peart explains.

Let’s say you make a spinach salad with strawberries on top. Spinach has non-heme iron, while strawberries are rich in vitamin C. They’re both healthy on their own, but when you eat them together, the vitamin C in the strawberries helps your body access and absorb more iron from the spinach than it could if you just ate the spinach alone.

4. Helps with wound healing

Vitamin C encourages collagen growth, which is an important part of your body’s healing process. “Collagen is a protein that keeps our skin looking young,” Peart adds.

It’s one of the keys to properly healing wounds, including cuts, scrapes and surgical incisions. And people who don’t get enough vitamin C have been shown to heal more slowly than those who get the recommended amount.

5. Promotes healthy skin

We’re mostly talking about the kind of vitamin C that you find in foods, but it’s worth noting that topical creams and serums made with vitamin C can do all kinds of good things for your skin. They help slow signs of aging, reduce dark under-eye circles and even bolster the effects of sunscreen. (Psst: You are wearing sunscreen, aren’t you? Hint, hint.)

Other possible benefits

Science never stops! There are always studies in progress to uncover new health information, including the many roles vitamin C plays in our bodies. Here are a few other possible benefits of vitamin C, though more research is needed on all of them:

May help you recover quickly: Contrary to what you might’ve heard, vitamin C can’t prevent you from getting sick (sorry). But it can still be of help. “Some studies suggest that it can help lessen the severity and duration of colds and the flu and potentially reduce your risk of further complications,” Peart says.

May improve heart health: Vitamin C may help prevent and treat cardiovascular disease (CVD), including strokes. Studies so far have been conflicting, though, so researchers still can’t say for certain how effective it might be.

May play a role in cancer treatments: As researchers continue to learn about cancer, genetics, vitamin C absorption and metabolism, Peart says they’re exploring the role vitamin C might play in treating some types of cancers. “There is some promising evidence so far, as an adjunct to conventional cancer treatment,” she says. This means it could play a role in — but not replace — treatment.

How much vitamin C you need each day

When it comes to vitamin C, a little bit goes a long way — which is to say, it’s not all that difficult to get your recommended daily amount. For example, one medium orange has about 80 milligrams of vitamin C, which accounts for much of your daily intake.

For adults ages 18 and over, here’s how the National Institutes of Health (NIH) breaks down its vitamin C recommendations:

Men: 90 mg

Women: 75 mg

People who are pregnant: 85 mg

People who are lactating: 120 mg

“Keep in mind that these recommendations are a minimum to prevent deficiency,” Peart says, “and some experts believe the recommendations should be higher.”

These recommendations also don’t take into account bodily differences like weight, height, sex assigned at birth, overall health, etc. Plus, if you smoke, you’ll need about 35 mg more per day because smoking is toxic to cells, causing your body to use up its vitamin C more quickly.

If you’re not sure how much vitamin C you should be getting, talk to a healthcare provider for personalized guidance.

Signs of a vitamin C deficiency

Most people who live in North America get enough vitamin C in their daily diet. But malnourishment, alcohol use disorder, smoking and eating disorders can all lead to low levels of vitamin C.

“Not getting enough vitamin C is fairly uncommon,” Peart states, “but in some cases, people can become deficient in it.” That can lead to scurvy, a more serious form of deficiency that, though rare in North America, is most commonly seen in people who live in extreme poverty and/or those who are under-housed.

Risks of too much vitamin C

If you’re getting vitamin C from the foods you eat, it’s typically not a big deal to get more of it than you need. “The body doesn’t store it,” Peart explains. “In essence, you pee out the excess.”

But too much of a good thing is, well, too much. The upper limit of vitamin C supplements is 2,000 mg per day; at doses higher than that, you may experience side effects like:

Bloating.

Diarrhea.

Headaches.

Flushed skin.

Cramps and/or an upset stomach.

“At very high levels of supplementation, you’re putting an extra burden on your kidneys,” Peart warns. “This can lead to the formation of kidney stones and, in extreme cases, kidney failure.”

Should you take vitamin C supplements?

If you eat a healthy diet, you’re likely already getting enough vitamin C. “You can’t get too much vitamin C from food sources,” Peart says, “so if you eat plenty of vegetables and fruit every day, you will get the recommended amount and more.”

But if you fear you’re not getting enough vitamin C (like if you smoke or if you don’t eat many fruit and veggies), talk to your healthcare provider about whether supplements are safe for you. The usual supplement dosage is 500 mg per day, but they may recommend a different amount.

There are also times when you may want to take extra vitamin C, like if you’re not feeling well.

“If you feel like you’re coming down with a cold or the flu, or if you’re in a period of acute stress and feeling run-down, most people can take up to 1,000 mg vitamin C per day (or temporarily increase your current supplement to that amount),” Peart says. “This helps maintain healthy levels of vitamin C, which get depleted in times of physical stress.”

Source:

“5 Ways Vitamin C Keeps You Healthy”

Cleveland Clinic

A Closer Look at CoQ10

Your body naturally absorbs and produces all sorts of important substances, including vitamins, minerals and antioxidants. These keep your body healthy and functioning properly. But at certain times, we may develop deficiencies and need to take supplements to help correct a deficit.

One of the more popular supplements is CoQ10, which some studies have found to be a promising solution to a few select health issues. Dietitian Devon Peart, RD, MHSc, BASc, explains the potential uses of CoQ10 supplements and who should take them.

What is CoQ10?

Although CoQ10 is available as a supplement, it’s a nutrient produced naturally in your body. A powerful antioxidant, it protects your brain, heart and muscles. “CoQ10 is in virtually all cells in the body,” Peart says. “It’s mostly concentrated in the mitochondria, or the ‘powerhouse’ of the cell. That means it’s involved in energy production and powers biochemical reactions.” In addition, CoQ10 has anti-inflammatory properties.

Certain foods also contain CoQ10, including:

Oily fish such as salmon, mackerel and sardines.

• Eggs.
• Nuts.
• Chicken.
• Organ meats, like livers, hearts or brains.
• Whole grains.

“Most of your CoQ10 needs are met by what you make in your body,” Peart says. “However, you do get some CoQ10 from food.”

What causes CoQ10 deficiency?

Certain health conditions — including heart disease, cancer, diabetes and neurodegenerative diseases, like Parkinson’s or Alzheimer’s — can lead to lower levels of CoQ10.

Age is a factor in your CoQ10 levels as well. “Like many other things, it’s a natural function of age — your ability to make CoQ10 decreases as you get older,” Peart says, adding your ability to produce CoQ10 peaks in your 20s.

However, determining a deficiency can be difficult because this wouldn’t necessarily show up on a blood test. “The amount of CoQ10 in your blood doesn’t necessarily reflect the amount in your tissues and cells,” Peart notes. “Your blood levels of CoQ10 can be in normal range, but you could still be deficient if you aren’t absorbing it well.”

What are CoQ10 supplements good for?

CoQ10 supplements aren’t necessary for everyone. “If you have a balanced diet, and if you’re young and healthy, you probably have enough CoQ10 in your body,” Peart says. “Supplements can be helpful if there’s a CoQ10 deficiency.” Although studies about the effectiveness of CoQ10 have drawn different conclusions, supplements are generally thought to be helpful for a few specific conditions.

Migraines

Studies have shown the anti-inflammatory properties of CoQ10 supplements can potentially decrease the frequency, severity and duration of migraines. A separate study in which CoQ10 was paired with magnesium and riboflavin also showed promising results in reducing migraine pain and impact.

However, both of these studies are small, meaning more research is needed to draw definitive conclusions. Plus, the positive effects happened only after taking a high dose of a supplement. You would need to check in with your doctor before starting to take CoQ10 to treat migraine.

Heart disease

Scientists have found that CoQ10 supplements are potentially beneficial to people living with heart disease. In a long-term study, people living with moderate to severe heart failure who took daily CoQ10 supplements had a reduced risk — specifically 42% — of having their first major adverse cardiovascular event (MACE). These events include a sudden hospitalization for heart failure or cardiovascular death.

Participants also had a decreased risk for heart-related deaths (43%) and death from all causes (42%). “This CoQ10 supplementation is in addition to other treatments you’re using,” Peart adds. “Co10 supplementation is meant to work with, not replace, what you’re already doing.”

However, a 2020 overview of studies covering CoQ10 supplements and heart failure noted that the different types of trials (and different conclusions from the trials) meant that additional research and larger studies would help produce a clearer picture. More specifically, the report noted that more research is needed to determine the ideal effective CoQ10 supplement dose. Additionally, more studies are needed to determine how CoQ10 supplements might work in heart failure patients who’re taking statins.

Do CoQ10 supplements help if you take statins?

Statins are commonly prescribed to people living with heart disease to help lower cholesterol. The powerful medication can help reduce your risk for heart attacks and strokes. In some people, statins can cause side effects such as muscle pain, weakness or cramping.

A 2018 study found that CoQ10 supplements used in tandem with other treatments reduced muscle pain and weakness. In addition, a 2013 study found that CoQ10 supplements reduced inflammation in people living with coronary artery disease who took statins. A review of existing trials published in early 2020 recommended additional research and larger clinical trials to draw definitive conclusions on CoQ10 supplements in helping reduce statin-induced symptoms.

However, “there are currently doctors recommending CoQ10 supplements in addition to established treatments such as statins, as the supplements are generally recognized as safe, and potentially beneficial,” Peart says.

Are CoQ10 supplements safe to take?

Peart notes the safety of CoQ10 supplementation “hasn’t been well established yet,” but adds, “We are operating under the assumption that it’s safe to take, unless and until we discover that it isn’t.”

Still, it’s important to have a conversation with your doctor to make sure taking CoQ10 won’t conflict with any other medication you’re already taking. “For example, CoQ10 can lower blood pressure,” Peart says. “If you’re on blood thinners, it might be too much to also take a CoQ10 supplement. In some cases, CoQ10 can lower blood glucose levels. If you’re living with diabetes, depending on your current treatment, CoQ10 supplements may not be appropriate.”

But if you don’t have any health conditions likely to lower your CoQ10 levels, then you don’t need to take a supplement. “People sometimes approach taking supplements with the idea that more is better,” Peart explains. “That’s not necessarily true. If you don’t have a deficiency in the first place, then supplementing probably isn’t going to make any difference.”

She adds that just because a supplement is helpful at one dose also doesn’t mean that more of it will be more helpful. “There’s not necessarily added benefit to higher levels of supplementation,” she says.

Plus, even if you do take a supplement, your body might not necessarily absorb it well. “You can take a CoQ10 supplement, and it can increase the amount of CoQ10 that’s circulating in your blood,” Peart says. “But how bioavailable that is — much we can use — is still uncertain.”

CoQ10 supplement side effects

Peart notes that CoQ10 side effects are “rare,” but can include diarrhea, nausea and heartburn. “Especially if you’re supplementing at high levels,” she says.

Talk to your doctor about vitamins and supplements you take

In general, before starting to take any supplement, it’s always best to check in with your doctor. “One hundred milligrams a day is a pretty typical dose for CoQ10,” Peart says. “But there’s no established ideal dose at this point in time. The dosage also depends on what you are using it for.”

Supplements are also notoriously not very well regulated, so it’s not always easy to know if what’s on the label matches what you’re actually taking. And Peart says you also don’t need to buy CoQ10 in a form called Ubiquinol, which tends to be much more expensive.

“Ubiquinol is often billed as the ‘most absorbable’ active form,” she says. “However, that’s not an important distinction. A variety of factors contribute to how well absorption happens. Converting CoQ10 supplements into a usable form in the body is a complex process.” If you do want to improve absorption, she suggests taking your CoQ10 supplement with food. “It’s a fat-soluble nutrient, so taking it with food maximizes absorption,” she explains.

At the end of the day, it’s important to be mindful before starting to take a CoQ10 supplement. “The bottom line is, if you’re young and healthy, I don’t think you have any need to supplement with CoQ10,” Peart notes. “I would say that if you have heart disease, or if you get migraines or if you are over 50, you might want to consider supplementation in consultation with your doctor.”

 Source:

“What is CoQ10?”

Cleveland Clinic

Vitamin D

Vitamin D is both a nutrient we eat and a hormone our bodies make. It is a fat-soluble vitamin that has long been known to help the body absorb and retain calcium and phosphorus; both are critical for building bone. Also, laboratory studies show that vitamin D can reduce cancer cell growth, help control infections and reduce inflammation. Many of the body’s organs and tissues have receptors for vitamin D, which suggest important roles beyond bone health, and scientists are actively investigating other possible functions.

Few foods naturally contain vitamin D, though some foods are fortified with the vitamin. For most people, the best way to get enough vitamin D is taking a supplement because it is hard to eat enough through food. Vitamin D supplements are available in two forms: vitamin D2 (“ergocalciferol” or pre-vitamin D) and vitamin D3 (“cholecalciferol”). Both are also naturally occurring forms that are  produced in the presence of the sun’s ultraviolet-B (UVB) rays, hence its nickname, “the sunshine vitamin,” but D2 is produced in plants and fungi and D3 in animals, including humans. Vitamin D production in the skin is the primary natural source of vitamin D, but many people have insufficient levels because they live in places where sunlight is limited in winter, or because they have limited sun exposure due to being inside much of the time. Also, people with darker skin tend to have lower blood levels of vitamin D because the pigment (melanin) acts like a shade, reducing production of vitamin D (and also reducing damaging effects of sunlight on skin, including skin cancer).

Recommended Amounts

The Recommended Dietary Allowance for vitamin D provides the daily amount needed to maintain healthy bones and normal calcium metabolism in healthy people. It assumes minimal sun exposure.

RDA: The Recommended Dietary Allowance for adults 19 years and older is 600 IU (15 mcg) daily for men and women, and for adults >70 years it is 800 IU (20 mcg) daily.

UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health. The UL for vitamin D for adults and children ages 9+ is 4,000 IU (100 mcg).

Many people may not be meeting the minimum requirement for the vitamin. NHANES data found that the median intake of vitamin D from food and supplements in women ages 51 to 71 years was 308 IU daily, but only 140 IU from food alone (including fortified products). [1] Worldwide, an estimated 1 billion people have inadequate levels of vitamin D in their blood, and deficiencies can be found in all ethnicities and age groups. [2-4] In the U.S., about 20% of White adults and 75% of Black adults have blood levels of vitamin D below 50 nmol/L. [83] In industrialized countries, doctors are seeing the resurgence of rickets, the bone-weakening disease that had been largely eradicated through vitamin D fortification. [5-7] There is scientific debate about how much vitamin D people need each day and what the optimal serum levels should be to prevent disease. The Institute of Medicine (IOM) released in November 2010 recommendations increasing the daily vitamin D intake for children and adults in the U.S. and Canada, to 600 IU per day. [1] The report also increased the upper limit from 2,000 to 4,000 IU per day. Although some groups such as The Endocrine Society recommend 1,500 to 2,000 IU daily to reach adequate serum levels of vitamin D, the IOM felt there was not enough evidence to establish a cause and effect link with vitamin D and health benefits other than for bone health.  Since that time, new evidence has supported other benefits of consuming an adequate amount of vitamin D, although there is still not consensus on the amount considered to be adequate.

Vitamin D and Health

The role of vitamin D in disease prevention is a popular area of research, but clear answers about the benefit of taking amounts beyond the RDA are not conclusive. Although observational studies see a strong connection with lower rates of certain diseases in populations that live in sunnier climates or have higher serum levels of vitamin D, clinical trials that give people vitamin D supplements to affect a particular disease are still inconclusive. This may be due to different study designs, differences in the absorption rates of vitamin D in different populations, and different dosages given to participants. Learn more about the research on vitamin D and specific health conditions and diseases: 

• Bone health and muscle strength
• Cancer
• Heart disease
• Type 2 diabetes
• Immune function
• Risk of premature death
• Cognitive decline
• Food Sources

Few foods are naturally rich in vitamin D3. The best sources are the flesh of fatty fish and fish liver oils. Smaller amounts are found in egg yolks, cheese, and beef liver. Certain mushrooms contain some vitamin D2; in addition some commercially sold mushrooms contain higher amounts of D2 due to intentionally being exposed to high amounts of ultraviolet light. Many foods and supplements are fortified with vitamin D like dairy products and cereals.

Cod liver oil

Salmon

Swordfish

Tuna fish

Orange juice fortified with vitamin D

Dairy and plant milks fortified with vitamin D

Sardines

Beef liver

Egg yolk

Fortified cereals

vitamin D supplements

Is There a Difference Between Vitamin D3 and Vitamin D2 Supplements?

If you purchase vitamin D supplements, you may see two different forms: vitamin D2 and vitamin D3. Vitamin D2 is made from plants and is found in fortified foods and some supplements. Vitamin D3 is naturally produced in the human body and is found in animal foods. There is ongoing debate whether vitamin D3 “cholecalciferol” is better than vitamin D2 “ergocalciferol” at increasing blood levels of the vitamin. A meta-analysis of randomized controlled trials that compared the effects of vitamin D2 and D3 supplements on blood levels found that D3 supplements tended to raise blood concentrations of the vitamin more and sustained those levels longer than D2. [76,77] Some experts cite vitamin D3 as the preferred form as it is naturally produced in the body and found in most foods that naturally contain the vitamin.

Ultraviolet Light

Vitamin D3 can be formed when a chemical reaction occurs in human skin, when a steroid called 7-dehydrocholesterol is broken down by the sun’s UVB light or so-called “tanning” rays. The amount of the vitamin absorbed can vary widely. The following are conditions that decrease exposure to UVB light and therefore lessen vitamin D absorption:

Use of sunscreen; correctly applied sunscreen can reduce vitamin D absorption by more than 90%. [78]

Wearing full clothing that covers the skin.

Spending limited time outdoors.

Darker skin tones due to having higher amounts of the pigment melanin, which acts as a type of natural sunscreen. [79]

Older ages when there is a decrease in 7-dehydrocholesterol levels and changes in skin, and a population that is likely to spend more time indoors.

Certain seasons and living in northern latitudes above the equator where UVB light is weaker. [78] In the northern hemisphere, people who live in Boston (U.S.), Edmonton (Canada), and Bergen (Norway) can’t make enough vitamin D from the sun for 4, 5, and 6 months out of the year, respectively. [78] In the southern hemisphere, residents of Buenos Aires (Argentina) and Cape Town (South Africa) make far less vitamin D from the sun during their winter months (June through August) than they can during their spring and summer months. [78] The body stores vitamin D from summer sun exposure, but it must last for many months. By late winter, many people in these higher-latitude locales are deficient. [79]

Note that because ultraviolet rays can cause skin cancer, it is important to avoid excessive sun exposure and in general, tanning beds should not be used.

Signs of Deficiency and Toxicity

Deficiency

Vitamin D deficiency may occur from a lack in the diet, poor absorption, or having a metabolic need for higher amounts. If one is not eating enough vitamin D and does not receive enough ultraviolet sun exposure over an extended period (see section above), a deficiency may arise. People who cannot tolerate or do not eat milk, eggs, and fish, such as those with a lactose intolerance or who follow a vegan diet, are at higher risk for a deficiency. Other people at high risk of vitamin D deficiency include:

People with inflammatory bowel disease (ulcerative colitis, Crohn’s disease) or other conditions that disrupt the normal digestion of fat. Vitamin D is a fat-soluble vitamin that depends on the gut’s ability to absorb dietary fat.

People who are obese tend to have lower blood vitamin D levels. Vitamin D accumulates in excess fat tissues but is not easily available for use by the body when needed. Higher doses of vitamin D supplementation may be needed to achieve a desirable blood level. Conversely, blood levels of vitamin D rise when obese people lose weight.

People who have undergone gastric bypass surgery, which typically removes the upper part of the small intestine where vitamin D is absorbed.

Conditions resulting from prolonged vitamin D deficiency:

Rickets: A condition in infants and children of soft bones and skeletal deformities caused by failure of bone tissue to harden.

Osteomalacia: A condition in adults of weak and softened bones that can be reversed with supplementation. This is different than osteoporosis, in which the bones are porous and brittle and the condition is irreversible.

Toxicity 

Vitamin D toxicity most often occurs from taking supplements. The low amounts of the vitamin found in food are unlikely to reach a toxic level, and a high amount of sun exposure does not lead to toxicity because excess heat on the skin prevents D3 from forming. It is advised to not take daily vitamin D supplements containing more than 4,000 IU unless monitored under the supervision of your doctor.

Symptoms of toxicity:

• Anorexia
• Weight loss
• Irregular heart beat

Hardening of blood vessels and tissues due to increased blood levels of calcium, potentially leading to damage of the heart and kidneys

Did You Know?

Catching the sun’s rays in a sunny office or driving in a car unfortunately won’t help to obtain vitamin D as window glass completely blocks UVB ultraviolet light.

Source:

“Vitamin D”

Harvard Health.