SUPPORTING IMMUNE FUNCTION WITH VITAMIN D

In the mainstream conversation, there’s been endless talk about reactive ways to mitigate COVID-19, but very little focus on ways we can support a healthy and functioning immune system, which is our first line of defense.

It’s not necessarily about “boosting” the immune system, but giving it the things it needs to function in the first place.

I know as parents you may feel helpless and want to know what you can do to keep your little ones healthy in this time and beyond. Today, we’ll talk about one of the critical nutrients for maintaining a healthy immune system for everyone in your family.

VITAMIN D & IMMUNE HEALTH

You may already know that vitamin D functions to regulate calcium levels and maintain bone health, but you may not know that it also plays an important role in regulating the immune response.

This is an important conversation, because it is estimated that 42% of the population is deficient in vitamin D, with even higher rates in some subgroups.

THE BASICS

Vitamin D is a fat-soluble vitamin and very unique because of the way we obtain it. Our body creates vitamin D from cholesterol through a series of steps when our skin is exposed to UV light.

Vitamin D is not plentiful in foods, but can be found in fish like salmon and trout, or in supplement form from cod liver oil. Others sources include fortified dairy and plant-based milks and egg yolks.

WHY IS VITAMIN D DEFICIENCY BECOMING SO COMMON?

Traditionally, humans spent time outdoors every day. Now we’re lucky to see the sun while we walk from our car into school or work. Many kids as well, spend the day confined to the indoors, especially in the cold of winter and the height of the Las Vegas summer.

Other factors affect vitamin D status:

• Skin pigmentation

The more melanin, or pigment, in your skin, the less capable your skin will be of

making vitamin D.

• Sunscreen use

Skin protection is obviously important, but it does block our body’s ability to create

vitamin D.

• Geographic location

We have an advantage here in Vegas since we have sun just about every day of the

year, but in other latitudes with colder temps and more cloud cover, risk of vitamin

D deficiency is higher.

• Poor magnesium status

Adequate magnesium is needed to activate vitamin D in the body, but incidentally,

magnesium deficiency is very common due to poor dietary intake and other

factors. Include daily sources of magnesium from leafy greens, nuts and seeds and

other plant foods.

HOW MUCH DOES MY CHILD NEED?

For ages 1-70, the recommended dietary allowance (RDA) is 600 IU/day. This is the current standard, but MANY healthcare professionals advocate for higher levels based on emerging research, so these may change in the near future.

For reference, 3 oz of salmon contains 570 IU, 1 cup of fortified milk contains 120 IU and one egg yolk contains 44 IU.

The tolerable upper limit (UL) for vitamin D, varies for age. This just means the maximum daily amount:

• 0-6 months 1000 IU

• 7-12 months 1500 IU

• 1-3 years 2500 IU

• 4-8 years 3000 IU

• 9-18 years 4000 IU

• 19+ years 4000 IU

WHAT YOU CAN DO

Get outside

One of the most meaningful ways to support healthy vitamin D levels is to get your kids (and yourself) in outside for at least 15 minutes a day with arms and legs exposed to direct sun, then apply adequate sunscreen for protection if you will be outdoors beyond that.

A short stroll around the block or some time at the park can easily fill the daily requirement.

Take a vitamin D supplement

If you choose to supplement based on your child’s dietary intake and sun exposure, remember, this isn’t about mega-dosing, but providing adequate vitamin D to support healthy blood levels. Many kids multivitamins will contain vitamin D3 at the RDA, but check the nutrition facts.

Vitamin D toxicity, although very rare, is possible and occurs from prolonged periods of over supplementation. It is also important to note that a toxicity will NOT happen from sun exposure.

In our house, EVERYONE takes a vitamin D3 supplement in the winter. Incidentally, that’s when we need it most- flu season!

There is evidence to suggest that vitamin D can help decrease the duration and severity of acute respiratory illness, so temporarily titering up to the tolerable upper limit, may be helpful during times of infection.

Always discuss any supplement you plan to add with your child’s health care team.

Get levels checked

If your child is otherwise healthy, it may be best to just focus on them getting adequate daily intake, but is worth investigating in the presence of particular diseases.

If you suspect your child may have a vitamin D deficiency, it is an easy lab to add on to routine blood work.

When labs reveal a deficiency is present, you will likely need to supplement your child for a shorter time with a higher dose, but this should be done under the care of a healthcare practitioner with a recheck 6-8 weeks after supplementation.

For more reading on vitamin D, click here.

Tara Noseck is a holistic dietitian/nutritionist based in Las Vegas, Nevada. When she's not working with clients in her virtual nutrition practice, Neat Nutrition, you'll find her in jeans and a t-shirt, loving on her 2 tiny humans, cooking homemade meals (which her kids sometimes eat), decorating her 70's abode and collecting more houseplants.

To learn more about Tara, visit neatnutrition.com or connect on Instagram @neatnutrition.

***Disclaimer****

This information is meant to educational purposes only.

Always consult your health care practitioner for personalized care.