Photo by Tochi Onwubiko
No, not that Vitamin D…
What is Vitamin D?
Surprise: it’s NOT a vitamin!
It’s actually a (pro)hormone. When our skin absorbs Vitamin D from the sun or through our diet, it’s technically inactive. It’s made active by two protein enzymes produced in the liver and kidneys. (Source)
What does Vitamin D do?
So many fun things! Most people associate vitamin D with bone health because it helps our bodies absorb calcium which in turn keeps our bones strong, and not brittle; straight and not misshapen; and helps prevent nasty diseases like osteoporosis.
One other MAJOR benefit of vitamin D:
”Vitamin D has other roles in the body, including reduction of inflammation as well as modulation of such processes as cell growth” (Source)
There have been so many studies examining the link between vitamin d deficiency and certain cancers including: breast, colon and prostate. *important
In fact, people I know personally who have gone through—and kicked cancer’s ass— are often prescribed vitamin d supplements as part of their daily medical regimen for the rest of their lives.
How do I get Vitamin D?
Food. Supplements. The sun.
Vitamin D in Food
Vitamin D2 comes from plant sources like:
Mushrooms (grown in UV light)
Fortified foods
Dietary supplements
Vitamin D3 comes from animal sources like:
Oily fish and fish oil
Liver
Egg yolk
Butter
Dietary supplements
Vitamin D is also what your body creates when it’s exposed to UVB light from the sun. (Source)
Photo by pixpoetry
Black People + Vitamin D
We need it.
That’s it. That’s the Tweet.
Srsly.
”An estimated 40% of American adults may be vitamin D deficient. For African-Americans, that number may be nearly double at 76% according to a new study by The Cooper Institute.” (Source)
We’ve got melanin, which is DOPE, but also…
”Skin pigmentation, i.e., melanin, absorbs the UVR that initiates vitamin D synthesis, and hence decreases the vitamin D that is made for a given exposure compared to less pigmented skin.” (Source)
Since most people work from home, spend a lot of time indoors, and wear sunscreen, they may not be getting the recommended daily requirements of vitamin d.
Ask to have your levels tested! It’s a simple blood test!
3 Categories of Vitamin D Levels
Sufficient at levels of 20 nanograms per milliliter (ng/mL) or 50 nanomoles per liter (nmol/L) and above
Insufficient at between 12 and 20 ng/mL (30 and 50 nmol/L)
Deficient at levels below 12 ng/mL (30 nmol/L)
(Source)
I was Vitamin D deficient, and it sucked. Hard.
As you can see above, 12 ng/ml begins DEFICIENT.
In 2019 I was at 9,26 ng/mL.
Not only do I work from home. I’m Black. And I always wear sunscreen. There’s also a long history of diabetes, obesity and cancer in my family so this was a red flag for me.
What did it feel like?
My bones felt like paper. lmao.
Real talk.
I never felt fully recovered from my workouts.
I’m a (sprinter) runner and I practice power yoga, and I just felt like I always had shin splints. If my dog jumped on my shins, I would scream in pain. It felt like they would break (although I’m prone to being dramatic, this is only a slight exaggeration).
I was also tired a lot, like 2-hour midday nap tired.
Depression? Perhaps, but I also have GAD and OCD so who knows… it’s a madhouse in my brain some times!
I had a really deep bruise that took over 1 year to fade. I don’t know if that’s related, but it’s worth mentioning.
Risks of Vitamin D Deficiency
- Weak, brittle bones
- Depression
- Stress fractures + muscle pain
- Impaired wound healing
- Fatigue
- Hair loss (not over here, hunty !)
In extreme cases, prolonged Vitamin D deficiency can lead to complications + serious problems such as:
- Infection
- Autoimmune difficulties
- Pregnancy complications
- Complications with certain cancers: breast, prostrate and colon
(Source)
I’m doing better! 2019-2021Deficient to Insufficient! (Ayee!)
Here’s what I changed:
I take supplements. Good quality ones.
In the past I was taking cheap supplements and, frankly, I played myself.
When I changed brands, I went from 9,26 to 21 ng/mL
I skip sunscreen when I wear a hat and/or will be outside for less than 30 minutes.
When I run, it’s not at 6am in pitch black, so I’m actually running in the sun.
Also supplements. I’m plant-based, so eating liver is not really going to work for me. I’ll swallow a pill though!
And now, I can rub my shins all I want and no pain! Ayeeee!
Next year, my goal is to move up to Vitamin D Sufficient! #Amen
