What the Caribbean Offers

Benefits of Vitamin D

Warmest Salutations my dear reader,

I would like to start with a brief introduction to myself and the intended purpose to this ongoing journal. My name is Megan L, I am a natural path enthusiast with a passion for herbal remedies and sourcing local plants and herbs from our local environment.

The advice offered in my monthly health and healing journal is not intended to replace any treatment plan you have with your medical professional.  I urge you to talk to your doctor and do your own research before utilizing any of the plants, herbs or supplements I will be discussing.  My goal is to educate and enlighten Western Caribbean/Pan African peoples of some our healing herbs that have historically been used in Africa and the Caribbean by our elders and ancestors.  I would also like to discuss what can be found here in Canada with similar properties and healing benefits.

Now that we know each other and have established our mutual goal let’s talk about the one natural source we had plenty of “back home”. Yes, we are talking about sunlight!  One thing we all know living here in Canada and most of the U.S. is that we do not get enough sunlight. Even those of us living in sunny climates do not get enough of this natural resource.

What is it about the sun that is so important? And why is it particularly important in melanated skin? The answer is Vitamin D.  Now although it is referred to as a fat-soluble vitamin, Vitamin D is not a vitamin but rather a steroid hormone that aids in the absorption and retention of calcium and phosphorus.

Alright, let’s talk about some of the benefits of vitamin D. As we have lived through the covid pandemic we all know vitamin D boosts our immune system but here are some of the other many benefits of this super hormone.

• Helps stabilizes mood, increases focus, and decreases depression.
• Improves weight loss and increases energy levels.
• Can prevent certain types of cancer such as prostate, breast and colon cancers.
• Improves bone density and prevents osteoporosis.
• Strengthens hair, nails, and skin.
• Can be used to treat muscle spasms, restless leg syndrome and recent studies show it is an effective prevention and treatment of multiple sclerosis.
• Promotes eye health.
• Promotes oral health.
• Is an excellent anti-inflammatory.

Alright, so with this new understanding of the many health benefits of Vitamin D, lets discuss a quick and easy at home test to see if you might be vitamin D deficient. Try this exercise below:

While comfortably seated, apply pressure to either your breast or shin bone while rubbing up and down. Does this hurt or is it tender? Well, that could be a sign you are vitamin D deficient. Some other symptoms to look out for are:

• Low energy levels and general fatigue.
• Mood swings or feelings of depression.
• Bone pain or weakness.
• Dry or itchy skin.
• Muscle spasms.
• Poor Vision.
• Dry and brittle hair and nails.
• Mouth Ulcers and bleeding gums.
• Weakened immune system and inflammation.

There are two types of vitamin D, vitamin D2 (ergocalciferol) and D3 (cholecalciferol).  Vitamin D2 is largely man made and is added to enriched foods but is also found in certain plants. While Vitamin D3 is synthesized in our skin and is also found in many animal-based foods.

The absolute best way to ensure a healthy level of vitamin D3 is to get at least 30 minutes of direct sunlight each day and to include foods that contain this vital nutrient such as oily fish like salmon, cod, tuna and sardines. Smaller amounts are also found in egg yolks, milk, yogurt, and cheese.

 Meanwhile vitamin D2 can be found in yeast and mushrooms that have been exposed to full spectrum UV light or left in the sun for at least an hour before consumption.  While these are excellent sources of vitamin D, sometimes our diet and lifestyle cannot provide us with sufficient levels of vitamin D. Under these circumstances you can use the age-old cod-liver oil or get a good Vitamin D supplement from your local health food.

If you have made the wise decision to add Vitamin D to your daily supplements, there are still some things you need to know. Our bodies may not absorb very much of the supplements provided and if we absorb too much it can also lead to hypercalcemia (excessive calcium in the blood).

If you have decided to supplement it with vitamin D it is wise to monitor your calcium intake to avoid hypercalcemia. Here are some great ways to help your body better absorb and utilize this vital hormone.

Take with vitamin K2 and magnesium not only helps us absorb vitamin D but aids in regulating calcium in our blood stream.

• Take with zinc and vitamin A assist in proper absorption.
• If supplementing Vitamin D always take while eating fatty foods such as meats and fish.
• Lowering Stress. Stress inhibits our body’s ability to absorb vitamin D.
• Exercise helps our bodies better absorb and utilize vitamin D
• Consuming bile salts assist in the absorption of vitamin D
• Probiotics assist in our ability to absorb Vitamin D.

Now that you know all the benefits, symptoms and where you can find this life sustaining Vitamin, I hope you will include this as a part of a healthy and balanced lifestyle.  Until next month! Stay healthy and look at the world around you because you never know when you will find just what your body needs.

Disclaimer:  As stated, I’m a natural path enthusiast with a passion for herbal remedies, I am not a medical Doctor or claim to be.  My proposed remedies come from research and sharing with friends and family.