Vitamin D and Immune Strength: A Defensive Strategy for COVID-19
Ensuring that you receive sufficient amounts of vitamin D is an easy and risk-free way to participate in the global fight against COVID-19. Vitamin D is an essential, fat-soluble, vitamin that we obtain primarily through exposure to sunlight, and in small amounts through our diet. Vitamin D has been proven to increase cellular immunity as well as modulate adaptive immunity. In addition to supporting immune function, vitamin D reduces inflammation and promotes calcium absorption, bone health, and neuromuscular function.
Vitamin D deficiency and COVID-19
Recent studies have shown that there may be links between vitamin D deficiency and the progression of COVID-19. A study performed in Indonesia found that 98.9% of COVID-19 patients deficient in vitamin D - defined as a serum 25-hydroxyvitamin D level of less than 20 ng per mL - died, and of patients with insufficient vitamin D levels, - those with serum 25-hydroxyvitamin D level of 20 to 30 ng per mL - 88% died. In comparison, only 4% of patients with sufficient vitamin D levels died. Additionally, a small, retrospective study out of New Orleans, found that among ICU patients hospitalized with COVID-19, 84.6% had insufficient vitamin D levels. Despite the potential influence of confounding risk factors, this data clearly illustrates that maintaining sufficient vitamin D levels will have a net positive effect.
Increasing vitamin D intake
We obtain 80-90% of our vitamin D from exposure to sunlight, meaning simply taking a walk or trip to the park could influence the health of you and your family. The amount of necessary sun exposure for each individual varies based on skin sensitivity and time of day. According to a study funded by Cancer Research UK, getting as little as 9 minutes per day can keep people with lighter skin out of the deficient range, and those with darker complexions may only need around 25 minutes per day. During more extended periods of exposure, protection against UV rays becomes paramount. Vitamin D supplementation is another excellent option for maintaining vitamin D levels without the risk of sun damage. It is recommended that people between the ages of 1 and 70 get 600 international units (IU) of vitamin D per day, easily achieved by taking a standard multivitamin.
Additionally, vitamin D and sun exposure are critical to mental health, a vital factor in overall immune health and longevity. Studies show those with poor mental health often have compromised immune systems. Furthermore, attending to your mental health is just as important as taking care of your physical needs. Rates of suicide and substance abuse have increased significantly since the beginning of the pandemic. According to the CDC, in June of 2020, 40% of American adults reported struggling with substance abuse or mental health. In today’s world, well-being is of the utmost importance, and spending time outside is an effective way to strengthen your immune system and care for yourself and others.
Sources:
https://www.cdc.gov/mmwr/volumes/69/wr/mm6932a1.htm
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7276229/
https://www.medrxiv.org/content/10.1101/2020.04.24.20075838v1.full.pdf
https://www.aafp.org/afp/2009/1015/p841.html
https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
