Vitamin D has been widely debated in recent years during the pandemic (2020-2022) and whether it helps with vitamin D supplementation or not. We know that lifestyle factors affect our health and imagine if such a simple support as supplementation of Vitamin D could be one of the solutions.
I have chosen to define less sick as: milder symptoms, shortened illness in time (days) or more resistant, where the latter could mean no noticeable symptoms at all. Sick in this case is defined by the symptoms that fall within the scope of covid-19.
In this section, some of the basic factors we know about vitamin D are reported.
Vitamin D, or cholecalciferol, is a fat-soluble vitamin stable against heat, acid, alkalis and reduction reactions, but unstable against oxidation and light. D2 (ergocalciferol) is formed in plants and produced by the light activities of yeast. D3 (cholecalciferol) is formed in animals and is the naturally occurring form. The body can produce vitamin D when exposed to light (sun) from unsaturated fat on the outside of the skin, which is then absorbed through the skin and into the blood. From there it is transported to the liver and kidneys for continued synthesis so that the active form, 1.25-dihydroxycholecalciferol or vitamin D3, is formed.
Before the reasoning about the studies I have looked at, I need to mention that I have chosen to take up Vitamin D in isolation. We know that several other factors play an important role in our immune system, for example Vitamin K2 and Magnesium which work together with Vitamin D. There are also other nutrients that play a big role, eg zinc.
The 2021 study “Effects of a 2-Week 5000 IU versus 1000 IU Vitamin D3 Supplementation on Recovery of Symptoms in Patients with Mild to Moderate Covid-19: A Randomized Clinical Trial” (1) suggests that a 2-week oral supplementation with vitamin D3 5000 IU/day was superior to supplementation with 1000 IU/day in resolving cough and loss of taste among COVID-19 patients below a desired level of vitamin D with mild or moderate symptoms.
The 2022 study “Vitamin D3 Supplementation at 5000 IU Daily for the Prevention of Influenza-like Illness in Healthcare Workers: A Pragmatic Randomized Clinical Trial” suggests that Vitamin D3 supplementation at 5000 IU/day was linked to a lower risk of influenza-like symptoms and a lower incident rate of non-COVID 19.
According to the 2023 study “Protective Effect of Vitamin D Supplementation on COVID-19-Related Intensive Care Hospitalization and Mortality: Definitive Evidence from Meta-Analysis and Trial Sequential Analysis” there is now sufficient evidence in anti- inflammatory, immune modulation and antioxidant effects with vitamin D and that it should be considered as fact. Regarding Covid 19 specifically, there is some conflicting data for severity and mortality.
Do you then get less sick by supplementing with vitamin D?
The studies mentioned in this article indicate that those who have suboptimal levels of Vitamin D and receive Vitamin D intervention recover faster compared to control groups or those with a lower intake of Vitamin D supplementation. It also seems that those who supplement with Vitamin D (with an upper limit dosage / high dose) experience less flu-like symptoms or do not get sick compared to control groups.
Although Vitamin D has a crucial role in the immune system, there are so many other factors that also play a role in our immune system. For that reason, we can't just lean on Vitamin D in the belief that we'll never get sick. In other words, we need to consider other factors in order to be resilient where lifestyle factors play an important role and where two examples are sleep quality and diet .
Finally, it seems reasonable that an optimal level of vitamin D supports the question of getting less sick in the form of a milder symptom , shorter time to recovery, or that you become resistant to not getting sick at all. It should therefore be possible to argue with facts to supplement with Vitamin D for optimal levels and to have a protective effect. The Swedish Food Agency currently recommends 400 IU/day for children and adults under the age of 75, which according to the latest research does not seem to be a reasonable recommendation.
I wonder what it would have looked like if more people had optimal levels of vitamin D and what that would have meant both for the people who ended up in intensive care during the pandemic but also the burden on the healthcare system? What costs could be saved?
I recommend that you measure your levels, preferably 2 times a year, and choose the level of supplementation accordingly. You should take vitamin D supplements from September to May, but this is individual depending on your other health status.
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