The importance of Vitamin D to all our immunity
In late 2020, 120 health and medical experts from the UK, Europe and US sent an open letter to world governments calling for immediate recommendations to increase Vitamin D intake to 4000 IU per day for healthy adults.
They cited evidence from more than 70 studies – including a randomised controlled trial – to support the claim that Vitamin D reduces the risk of COVID-19 infection, hospitalisation and death.
Vit D deficiency is one of the most common worldwide and impacts many of us. This is due to our diets, lack of sun exposure, lock downs, stress, chronic disease and other immune challenges.
Vit D is important for cell formation; bone, heart, skin, hair reproductive and pancreatic health; our vascular, respiratory, reproductive, immune and digestive systems; ageing; sleep; mood and more. It’s biologically inert and must be activated by the body. To do this you need a healthy liver and kidneys.
In terms of immunity, Vit D plays an important role in innate (what we’re born with) and adaptive (how we change to our environment) immune responses. The active form of Vitamin D plays a key role in maintaining immune homeostasis or balance.
You need to get your blood serum levels between 125-150 nmol/L. Lab-normal levels are considerably less because they’re an average rather than optimal level.
The best sources of Vitamin D are...
1. Sunshine - Depending on your location, 40% of your skin regularly exposed to UVB for 10-15 mins. The body synthesises it in an internal process. Read how to optimise your levels from the sun here
2. Eggs, liver, grass-fed beef and fatty fish - These are external sources and the body must also make Vit D in the same two-step process
3. Supplementary Vit D3 (not D2) - Vit D3 has a more significant and positive effect in raising serum i.e. available Vit D that D2
Apart from having good Vitamin D levels, the other things you can do to support your immune system are…
Reduce inflammation in your body.
Do this by lowering your intake of sugar (including any refined grains, alcohol and caffeine), processed foods, vegetables oils and transfats, foods you're sensitive to like processed dairy and over-the-counter drugs.
Instead eat vegetables, fruit, wild and pastured whole animal protein, broths, fermented foods and healthy fats. Also, deal with any underlying issues like gut infections (bacterial, parasitic, yeast/fungal), and low good gut bacteria, which is very common.Reduce stress.
Stress ups your emergency hormones, which turn off your immune system. The constant stress many of us live with these days (more of your stew and brew type than running from the sabre tooth tiger) is not normal and depletes your body.
Learn to trust your body. It has innate healing powers that have seen humankind survive for hundreds of thousands of years.
Ultimately, we are each responsible for our own health. Take control, educate and empower yourself, and strengthen your ability to remain calm and maintain good health no matter what is being thrown at you.