Vitamin D is really making headlines these days.

With COVID 19 continuing to run amok, we’re seeing a lot of studies trying to determine our best chance at staying healthy, and our best chance at fighting off Coronavirus if we get it.

Anecdotal and small-medium sample size studies, strongly correlating low Vitamin D levels to the more severe cases of coronavirus disease have been coming out for weeks. On top of that, as of this writing, four scientific papers have been written, the most recent out of India, indicating the severity to have huge correlation. This is how the numbers looked on the most recent study:

It’s not surprising. Vitamin D is a key component to a healthy immune system. That isn’t new just because we are faced with a worldwide epidemic. We have long known the health ramifications of low Vitamin D. Many thought leaders in the health and wellness community suggest that Vitamin D should actually be referred to as a hormone, due to it’s importance and many functions. In short, if yours is low, a number of things can go wrong. Everything from fatigue to frequent illness, to back pain, to depression to major metabolic disease. Examples of how low levels can affect the body here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068797/

So, we know about the dangers, but what about YOUR personal Vitamin D situation? Do you have enough? If not, are the things you are doing actually helping? Just like a lot of things to do with achieving optimal health, it can be confusing. There’s so much information out there, and a lot of it doesn’t have our best interest in mind (I’m looking at you sunscreen manufacturers).

Testing Levels

Here’s the rub. This blog is being written in Ontario, Canada. Our public health insurance program (OHIP), like most others, does not cover testing for Vitamin D. If you ask your family doctor to test it, first they will likely tell you that it’s not necessary. In my experience, the wording is “we don’t test for that” full stop. What that means is, not that a test does not exist … it’s not covered and therefore not in their list of things to look at in a general medical. The cost (in Ontario) is about $30. If you ask your general practitioner or naturopath to order the test, they will, and you will be charged accordingly at the lab. A lot of people don’t realize you can do that. Spoiler alert: if you live in Canada and do not supplement, you are likely on the low side of Vitamin D (particularly this time of year, just after the end of winter). That’s not a hard, fast rule, just a very common occurrence to the point of ‘almost the rule’.

My Vitamin D Levels

I do choose to check my levels, to give myself the information necessary for proper supplementation when required. My most recent test was done on February 11th 2020. Here are the results.
The numbers in the middle (76-250) are the range for normal. Whoa. That’s a wide range. This is the guideline set out by Health Canada, and followed by the lab that provided the test, as well as general practitioners (your family doctor). As with most things, normal is open to interpretation. For example, my number is quite good at 176 nmol/l (nanomoles per litre). But what if it came in at 77?  Based on “normal”, the truth is, my doctor wouldn’t even call me. In fact, even lower, as long as not dangerously low (based on a doctor’s personal interpretation) might not get a call either. On the other hand, my naturopath would suggest a number that low is not in line with optimal health, and suggest I consider raising it. In fact, at one time, that did happen to me. As it turns out, ‘health problem” is a relative term, and as the controller of your own body, you get to decide where you exist on the spectrum from poor health to optimal health (some people choose neutral … not ill per se, but certainly not optimal, and that is their choice).

Sun: Beneficial or Dangerous?

Well, both.
It’s true, the absolute best place to obtain Vitamin D is from the sun. It’s free, it’s plentiful (some parts of the world more than others), and it’s the most natural approach. Manufacturers of sunscreen products will have you believe that any and all sun exposure should be mitigated by their products. Should it? Not so fast.

Research shows that an even greater causal component of certain skin cancers is low Vitamin D, over exposure to the sun. UVA / UVB (and to lesser extent UVC) rays certainly have their risks when overexposure is present. To completely shut down risks by blocking all exposure, would be too far in one direction. The discussion is nuanced. You definitely don’t want to discontinue getting the benefits of Vitamin D from it’s most natural and readily available source.

When it comes to sunscreen, I’m not entirely opposed. However, in choosing sunscreen, I am vehemently opposed to chemical-containing versions (many of which are absolutely known carcinogens). If I require sunscreen at all, I choose a natural product (like zinc oxide) to protect my skin. Even then, it’s only applied after an appropriate amount of exposure to take advantage of nature’s offering.

My Personal Protocol (How I achieve 176 nmol/l)

General rule for me, regarding sun exposure, is about 20 minutes in midday sun, before I cover up. My first choice is shade, second is clothing, third is natural sunscreen. I get pale in the winter, burn relatively easily, and tan nicely with proper exposure.
Once again, there is nuance required in all of this. What time of day? Where on the planet in proximity to the equator? If I have been indoors all winter, 20 minutes at the equator is going to result in a dangerous burn the first time out.
I live in Southern Ontario (Canada), and at a certain time of year, my ability to get Vitamin D from the sun is non-existant. In the winter, and really, October until June, I take 5000 I/u of supplemental Vitamin D3. That’s daily, and that’s for ME. There is an important distinction between D3 and D2. Quick version, D3 is more convertible for most, getting the vitamin to do what it is supposed in your body. From a food perspective, there are some products that claim to be fortified with Vitamin D (some milks etc). If they are fortified, it’s going to be D2 as opposed to D3, and not much of it at all. For the most part, it’s a marketing ploy. There are some foods that contain at least some Vitamin D. Cold-water, oily fish like sardines and salmon. Other seafoods like oysters. You can easily find lists online, just find a trusted source, and look for naturally occurring as opposed to fortified. And as always, regarding fish and seafood, stay away from farmed fish which are devoid of nutrients and can cause more harm than good.
It’s very important to note, everyone is different. Bio-indivduality is something that is not discussed nearly enough. What’s right for me, isn’t necessarily right for someone else. Some people CAN synthesize Vitamin D2. As always, more isn’t necessarily better. We need to find our own sweet spot.

Summary

If the breakout of COVID 19, and the subsequent havoc it has caused doesn’t convince you to become metabolically healthy, it’s difficult to guess what will. Evidence is very strong that the worst cases and the cases resulting in death almost exclusively hold correlation to metabolic syndrome. A lot of different conditions fall under that umbrella. Are you metabolically healthy? Truly? This blog focused on Vitamin D, and it’s known correlation, but it doesn’t stop there. If you have something to address with your own health, there’s no time like the present.

Disclaimer: I am not a medical doctor, and the information in this blog does not constitute medical advice. This is an opinion piece, based on my own personal experience and research. Always consult with your own medical professionals before making a change, or adding any supplementation. It’s important to be aware of your own possible interactions, like photosensitive drugs, or issues regarding the sun and / or supplements.