Vitamin D is called the sunshine vitamin because the body can actually make its own supply from sunlight. Sunlight reacts with oils on the skin's surface to produce a substance, cholecalciferol, which is converted to usable forms of the vitamin by both the liver and the kidneys. However, the kidneys perform the final chemical conversion to calcitriol, which is actually a hormone controlling blood calcium levels. So, vitamin D is actually a hormone that helps the body absorb dietary calcium for strong bones and teeth.
About 10 to 15 minutes of direct sun exposure on skin not covered with clothing or sunscreen two to three times a week is typically sufficient to produce enough vitamin D for the body's needs. However, this exposure must be to strong sunlight not obscured by clouds. It's also important not to wash the exposed skin areas for several hours to allow the body to complete the vitamin absorption on the skin.
There are two dietary forms of vitamin D: Vitamin D-2 and D-3. D-2 comes from plants and is not as well used by the body as the D-3 from animal foods is. Some good sources of the vitamin are:
• Oily fish like herring, salmon, mackerel, and sardines
• Egg yolks
• Red meat
• Liver
• Fortified foods like milk and cereal
Vitamin D is fat-soluble. This means it's dissolved in body fat and it can be stored this way. Other fat-soluble vitamins include A, E and K. This is important to know for people taking vitamin D supplements because the stored vitamin can cause an overdose if too much is taken. The recommended daily intake of vitamin D is 600 to 800 IU or international units.
Vitamin D Deficiency
If you're not getting enough vitamin D, you may experience some possible symptoms:
• Depression
• Getting sick more often
• Bone pain
• Muscle aches, tremors, and cramps
The vitamin also helps to normalize blood sugar levels and to boost the immune system.
Vitamin D and Dental Health
Teeth have a hard outside layer called the enamel. It's actually the hardest substance in the body and does a good job of protecting the tooth from damage and decay. When vitamin D is deficient, especially in children, the enamel may not be as strong it should be, making it easier for decay to attack the tooth. Tooth decay comes from oral bacteria, which feed on sugars in the mouth and produce acids which attack and erode the enamel. This is why sugary foods promote tooth decay. Once the enamel is breached, a cavity is inevitable. However, it is possible for minor enamel damage to be reversed by minerals in the saliva.
The strength of the enamel is related to a process called remineralization. This is a process where minerals in the saliva help to keep the teeth strong. Sufficient vitamin D is necessary for this remineralization. The stronger teeth are from mineralization, the more resistant they will be to decay. This is especially true if a healthy diet low in refined sugars, soda and fruit juice is followed.
Vitamin D may also reduce the incidence and severity of gingivitis, which is a type of gum inflammation causing bleeding of the gums and possible tooth loss. Not only does the vitamin have an anti-inflammatory effect reducing the risk of infection, but it may contribute to the formation of special bacteria-fighting substances called peptides.
Vitamin D and the Dentin
Underneath the tooth's white, pearly enamel, there is another layer called the dentin. While the enamel is mostly minerals, the dentin is actually alive. It contains guardian cells that patrol the area between the enamel and the dentin and release immune factors, which are like defenders to help fight decay. Since vitamin D supports and boosts the immune system, it's also involved in the immune factors produced by guardian cells.
Vitamin D is important for everyone's dental health, but parents especially should know that young children's developing teeth rely on vitamin D for a lifetime of healthy teeth and gums. Ask about vitamin D for you and your child at your next visit to the Upper Hunt Club Dental Centre in Ottawa. Contact us today to schedule an appointment!
