Daily, I take my vitami
B’s, vitami
C, but vitami
D?
A couple of years ago a routine blood test showed that I had very low levels of vitami
D. You know, that vitamin that is produced automatically in our bodies when we are in the sunlight? Having lived in sunny Califo
ia for over a decade, it was one of the health conce
s that I had never worried about. However, my low level of vitami
D seemed to conce
my doctor… a lot. Apparently research is now uncovering that the importance of vitami
D goes well beyond bone growth, a healthy immune system and calcium absorption. It is starting to be appreciated as an essential micronutrient in the overall wellness of our brains especially in increasing our impulse control, pro social behavior, memory and planning…ADHD symptoms anyone?
Which got me thinking – if I could have vitami
D deficiency living in what most would agree is one of the “vitami
D capitals of the world,” then what about all those people with ADHD who lived where the skies were not always so sunny?
Well, it seems that my vitami
D deficiency is not unusual, even for people in Califo
ia. In order to get enough vitami
D the “natural way,” you have to live at latitudes below Los Angeles and risk thirty minutes of sun exposure, without sunscreen, twice a week. Something we can bet that the American Academy of Dermatology wouldn’t recommend. So it’s not surprising that approximately 70% of the U.S. population have low vitami
D levels (Patrick & Ames, 2015).
So what’s so important about Vitamin D and ADHD?
Vitamin D was found to be significantly lower in children and adolescents with ADHD (Goksugur, et al, 2014). In our body, vitami
D increases the level of an antioxidant that helps prevent damage to neurons in the brain (similar to how it’s thought that Omega-3 fatty acids seem to improve brain function in people with ADHD). It also helps increase the amount of dopamine and norepinephrine in the brain which we know help in the treatment of ADHD and the reduction of ADHD symptoms. Finally, vitami
D is also known to boost the production of another brain chemical called Acetylcholine which helps us maintain focus. As we know inattention and lack of concentration are two of the main symptoms of ADHD.
How to get your vitami
D levels tested
If you are wondering if you have enough vitami
D, check with your doctor. Your doctor can order a test called 25-hydroxyvitami
D (25-OHD). Even though there is still some debate as to how little is too little vitami
D, most experts agree that anyone with a 25-OHD level of less than 15 ng/mL or 37.5 nmol/L needs more vitami
D.
How to get more vitami
D if you need it
Ideally, enough direct sun exposure would provide us naturally with all the vitami
D we need. However, considering the risks, it’s probably a better idea to get vitami
D from either foods or supplements.
There are three vitami
D super foods:
Salmon (especially wild-caught)
Mackerel (especially wild-caught)
Mushrooms (exposed to ultraviolet light)
Other food sources of vitami
D include:
Cod liver oil (warning: cod liver oil is rich in vitami
A; too much may be bad for you)
Tuna canned in waterr
Sardines canned in oilr
Milk or yogurt — fortified with vitami
D
Beef or calf liverr
Egg yolksr
Cheeser
Orange juice (fortified with Vitamin D)
Ready-to-eat breakfast cereals (fortified with Vitamin D)
Currently, Boston University vitami
D expert Michael Holick, MD, PhD recommends a dose of 1,000 IU a day of vitami
D for both children and adults – even if you are getting plenty of safe sun exposure.
The vitami
D Council recommends that healthy adults take 2,000 IU of vitami
D daily — more if they get little or no sun exposure.
Do not give your child vitami
D without having your child’s blood levels tested.
As always, I recommend that you talk to your doctor about supplements and dosages.
It seems all vitami
D is not created equal
Nutritionists recommend taking vitami
D supplements in the form of vitami
D3 or cholecalciferol. This is the natural form of vitami
D that your body makes from sunlight.
Can you take too much vitami
D?
Too much of any good thing can be a bad thing and nearly all vitami
D overdoses come from supplements. Vitamin D is “fat soluble” vitamin, which means extra amount of this vitamin isn’t just eliminated from the body and it can accumulate and become toxic. If you are taking too much vitami
D, it can cause an abnormally high blood calcium level, which could result in nausea, constipation, confusion, abnormal heart rhythm, and even kidney stones.
Again, always be sure to keep your doctor in the loop when it comes to any supplements you may be taking so they can help you monitor and account for it in your overall health plan.
Does vitami
D interact with other medications?
Yes, it seems it does, especially with steroid medications such as prednisone. Always, always…consult with your doctor before taking vitami
D supplements.
There are still many unknowns when it comes to what causes ADHD symptoms. As we continue to search to put together the part of the ADHD puzzle, it seems that we might just be starting to appreciate the role that vitami
D plays in overall mental health, including ADHD.
What do you think? I’d love to hear your comments.
Goksugur, S. B., Tufan, A. E., Semiz, M., Gunes, C., Bekdas, M., Tosun, M. and Demircioglu, F. (2014), Vitamin D status in children with attention-deficit–hyperactivity disorder. Pediatrics International, 56: 515–519. doi: 10.1111/ped.12286
Rhonda P. Patrick And Bruce N. Ames. Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar, schizophrenia, and impulsive behavior. FASEB journal, February 2015 DOI: 10.1096/fj.14-268342
DeNoon, Daniel J. (2009) The truth about vitami
D how much D do you need Retrieved February 27, 2014, from
http://www.webmd.com/osteoporosis/features/the-truth-about-vitamin-d-how-much-vitamin-d-do-you-need
Klein, Sarah. (2014). 7 signs You May Have A Vitamin D Deficiency. Retrieved February 27, from
http://www.huffingtonpost.com/2014/04/29/vitamin-d-deficiency-signs-symptoms_n_5200408.html