Is Vitamin D really important for your health? Yes, it is.
Vitamin D. This has to be one of the most talked about supplements today. You see it advertised in local stores. Social media influencers tap their nails on the glass before offering you a discount on their favorite brand. But many people are still asking, is it worth the hype? One of the best ways to stress the importance of this essential vitamin is to explain the “why” behind its importance: what it does and how this can affect both your mental and physical health.
Vitamin D has many functions, but some of them are not as well-known as others. Before we get into the specifics, for reference, a normal serum concentration is 30 ng/mL and higher. Having your labs come back within normal limits in the northeast is, quite frankly, shocking, but comes with noted benefits. The first, and most popular is how it aids in calcium and phosphorous absorption, leading to improved bone density. As this affects growth and development in children, this explains why Mom always made me sit at the table to finish my glass of milk. While calcium absorption does primarily affect how the skeleton develops, it also affects how the heart functions. Our hearts and the cardiovascular system as a whole rely on calcium in order to function properly such as maintain blood pressure, trigger the electrical impulses required to get the heart pumping, and help the blood vessels dilate and contract when appropriate.
Next comes one of my favorite functions of this vitamin, which is the boost it can give the immune system.
When the lockdowns came with the pandemic in 2020, there was a lot of fear but there were also so many questions that came with it. Why were certain groups not becoming as sick as others? Why were certain areas of the country not seeing the higher waiting lines outside of the emergency departments? Studies began to arise about whether Vitamin D was playing a role in immunity and how this affected the body’s response to COVID-19 specifically. And lucky for us, it was. While levels of this vitamin were not always tested, when they were, it was discovered that if a person had a normal lab level of Vitamin D, their immune response tended to be stronger, not only against COVID-19, but also in general as well. As the health care community continues to investigate the benefits of having levels of Vitamin D within normal limits, recommendations specifically for children are really hammering Vitamin D3 supplementation, in the form of sunlight as well as pill, liquid, or gummy form in order to help boost your immune system.
Along with the virus pandemic, came another one creeping in the shadows: the mental health pandemic. Unfortunately the trend of mental health concerns that skyrocketed during those formidable years has not slowed and health care institutions are still struggling to find ways to help children fight back. Vitamin D has been shown to help combat symptoms of anxiety and depression, particularly because of how it is absorbed in the digestive system. About 90 percent of serotonin is produced in the gastrointestinal tract and this is a neurotransmitter known for helping to regulate mood, sleep as well as heart and gut health. As mentioned previously, Vitamin D is helpful in promoting cardiovascular health and additionally, it is actually known for helping decrease inflammation in the intestines and help maintain a homeostatic environment to help promote effective gut motility and health.
See how this all connects? This essential vitamin that we derive from our diet and environment is what helps keep our bodies and brains growing and protected. Teaching families the points listed above is important each time a child steps foot in their provider’s office whether it is for a wellness check or a sick visit. So how do we make sure as parents that our children are getting enough of this vitamin and if not, how can we make that happen?
To be honest, I always check a Vitamin D level if I have a health concern about a patient regardless if it is physical, mental, or behavioral. If they are having difficulty with feelings of fatigue, issues with digestion, changes in mood or behavior, fighting frequent and/or severe illness then they need to have their levels checked. Period. If their levels are below 30 ng/mL, The American Academy of Pediatrics recommends 400 IU daily for infants, children, and adolescents, when beginning supplementation. However, this amount could change depending on what the lab levels are and any individual factors for each child so always check with your provider before beginning any type of additional supplementation.
When trying to increase the amount of sunlight your child gets, always ensure they are still protected from the harmful effects of the sun so lather up that sunscreen, force them to wear the hat they don’t want to, and make sure they take breaks either in the shade or in the house. Always make sure that if you’re out for longer periods in the warmer summer months that your child is staying well hydrated.
Food sources include milk, salmon, eggs (especially if they’re hard-boiled), orange juice, and yogurt. If you require a supplement, there are liquid sources of Vitamin D3 such as the Zarabee’s brand (my personal favorite for myself and my children) and as children get older there are also gummy and pill sources of the supplement. Always check the brand and ingredient labels as some may contain other ingredients such as higher sources of preservatives, dyes, and artificial sugars or sweeteners.
So yes, there is a lot of hype about this vitamin. But as you can see, it’s for good reason. From your brain to your belly this vitamin has a say in how your body functions all the way down to the cellular level and can determine how your health is affected in the long term. If you are concerned about your child’s health in any way, make sure your provider is checking a Vitamin D level because you just never know.
