How Vitamin D Deficiency Can Impact Your Skin Health: Key Factors to Consider
Vitamin D is a fat-soluble vitamin that plays a crucial role in multiple bodily processes. It supports bone density, dental health, insulin sensitivity, blood pressure regulation, mood stabilization, prevention of autoimmune diseases and cancers, reduction of inflammation, and improved absorption of calcium and phosphorus.
When it comes to skin health, vitamin D regulates cell proliferation and differentiation while also supporting the skin barrier. Deficiency in vitamin D has been associated with conditions like psoriasis and atopic dermatitis. Due to its anti-inflammatory properties, vitamin D may provide beneficial support for inflammatory skin conditions such as acne.
How Do We Get Vitamin D?
Vitamin D exists in two forms: D2 (ergocalciferol) and D3 (cholecalciferol).
Vitamin D2: Found in plant-based foods and often added to fortified foods.
Vitamin D3: Found in animal-based foods and synthesized in the skin when exposed to sunlight.
Several factors can affect the skin’s production of vitamin D, including age, clothing coverage, location, and skin type. A general recommendation to support vitamin D levels is to spend at least 15 minutes per day in the sun without sunscreen, ideally during peak sunlight hours. However, prolonged sun exposure without protection increases the risk of skin cancer. For extended sun exposure, wearing sunscreen, protective clothing, and hats is advised.
It’s beneficial to obtain vitamin D from both food sources and sun exposure, as factors such as fat maldigestion, gallbladder issues, and dysbiosis can impact dietary absorption.
Food Sources of Vitamin D
Fatty fish: Salmon, mackerel, tuna, sardines
Dairy and fortified foods: Milk, eggs
Plant-based sources: Mushrooms
Should I Supplement with Vitamin D?
Vitamin D supplementation is common, but it may not be necessary for everyone. In individuals who are not deficient, supplementation can lead to hypercalcemia, which can cause symptoms like nausea, vomiting, poor appetite, constipation, weakness, weight loss, confusion, and even heart rhythm abnormalities.
Blood tests provide a clearer picture of vitamin D status. In some cases, blood labs may show low storage vitamin D levels while active vitamin D levels remain elevated. This scenario can be linked to inflammation, autoimmune disease, liver stress, polycystic kidneys, and cancer. Assessing vitamin D levels in conjunction with other markers can help uncover root causes and determine the best course of action.
Recommended Lab Tests for Vitamin D Status:
Vitamin D3, 25-OH (storage form)
Vitamin D3, 1,25-OH (active form)
Vitamin A
Magnesium
Vitamin A is needed to activate vitamin D receptors, allowing for its proper utilization. Excessive vitamin D supplementation without considering vitamin A can lead to a deficiency, as they share receptor pathways. Vitamin A is also a powerful antioxidant that supports inflammation control and iron recycling—both critical in inflammatory skin conditions. Additionally, adequate magnesium is required for the activation and metabolism of vitamin D.
The Connection Between Vitamin D and Skin Health
If lab work indicates a deficiency, optimizing vitamin D levels may contribute to improved skin health. Studies suggest that adequate vitamin D supports acne reduction and promotes proper skin differentiation—the process by which skin cells mature and form a strong protective barrier. A well-functioning skin barrier helps prevent dryness, regulates water loss, and shields against environmental stressors.
For individuals with inflammatory skin conditions or those seeking to optimize skin health, vitamin D can play a significant role. To ensure adequate levels without testing, aim for at least 15 minutes of sunlight exposure daily and consume vitamin D-rich foods regularly. If you suspect a deficiency, lab testing is the best way to determine your body's needs.
If supplementation is required, combining vitamin D with vitamin K may enhance its effectiveness. These vitamins work closely together to support inflammation control, immune function, and bone density.
Personalized Support for Vitamin D Optimization
Our team provides an individualized approach to assessing vitamin D status and its impact on skin health. If you're looking to dive deeper into the root causes of your symptoms, apply to work with us!