Multiple Sclerosis and Vitamin D; Simple and Essential

It’s no longer a ‘best kept secret’: Vitamin D helps. But exactly why is Vitamin D so important for people with Multiple Sclerosis (MS)?

The Role of Vitamin D in MS

Vitamin D is not just a vitamin; it’s actually a hormone, which means it acts as a messenger in the body. It has wildly anti-inflammatory properties, is neuroprotective, and, crucially for those with MS, immunomodulatory. These properties can significantly impact MS symptoms like mood, muscle aches and weakness, spasticity, fatigue, sleep quality, and more!

How it helps Multiple Sclerosis

Numerous studies have highlighted the benefits of vitamin D for people with MS:

1. Reduced Relapse Rates: Higher vitamin D levels are associated with reduced relapse rates in MS patients. A study published in Neurology found that patients with higher levels of vitamin D had a significantly lower risk of relapse .
2. Slowed Disease Progression: Research has also indicated that adequate vitamin D levels can slow the progression of MS. A study in the Journal of the American Medical Association (JAMA) Neurology showed that higher vitamin D levels were linked to a slower progression of disability in MS patients .
3. Improved MRI Outcomes: Studies have shown that MS patients with higher vitamin D levels have fewer new lesions on MRI scans, suggesting a protective effect on the central nervous system .
4. Enhanced Immune Function: Vitamin D plays a crucial role in regulating the immune system. For individuals with MS, whose immune systems attack their own nervous tissue, this regulation is vital. Vitamin D helps balance the immune response, potentially reducing the autoimmune activity that characterizes MS.

As you can see, a substantial body of research has linked optimal vitamin D status to your ability to manage MS. It has definitely been identified as an essential supplement for those with MS, and many experts consider it one of the simplest and most important vitamins for managing the condition. Even neurologists are increasingly recommending vitamin D to people with MS. So, the big question is: Are you getting enough?

Factors Affecting D Levels

Sun exposure

Let’s start with some basics. The amount of sun exposure required to produce sufficient vitamin D varies, but generally, turning your skin slightly red can generate the equivalent of 10,000 to 25,000 international units (IU) of vitamin D. However, our modern lifestyle poses several challenges:

• Limited Sun Exposure: Many of us aren’t exposed to enough sunlight due to indoor lifestyles and urban living.
• Sunscreen Use: While sunscreen protects against skin cancer, it also blocks 97% of your body’s vitamin D production.
• Environmental Factors: Clouds, pollution, and glass windows can reduce the intensity of UVB rays, which are also crucial for it’s production
• Skin Type and Age: Aging skin and darker skin tones produce less.

Location and time of year

Getting optimal sun exposure depends on several factors, including the time of year and geographic location. For instance, if you live north of the 42nd parallel, obtaining enough vitamin D from sunlight alone between November and February can be challenging. In these cases, supplementation becomes essential.

For enhanced absorption, I recommend the liposomal form of supplements, which are absorbed more efficiently than regular supplements. Apps like D-Minder can help track your vitamin D intake from sunlight based on your location.

Nutritional sources

Nutritionally, vitamin D is found in oily fish like tuna, mackerel, and salmon. For example, about 3 ounces of cooked salmon provides approximately 450 IU of vitamin D. However, other dietary sources, such as dairy and fortified cereals, are often not recommended for a healthy MS diet, making it difficult to achieve therapeutic levels through food alone.

Take Action: Know Your Vitamin D Levels

When was the last time you had your vitamin D levels checked? It’s crucial to know your levels because the government-recommended daily amount (RDA) is designed to prevent deficiency-related diseases, not to optimize health.

Research by experts like Dr. Michael Holick from Boston University School of Medicine suggests much higher levels than the RDA for optimal health. Clinically, I follow Dr. Holick’s recommendation of maintaining blood levels of 125-150 nmol/L of 25-hydroxy-vitamin D. A simple blood test can determine your current levels, which you can then compare to these optimal ranges.

Supplementing for Optimal Levels

Once you know your levels, adjusting your supplementation is the next step. It can take 6-10 months of consistent supplementing to transition from deficient to optimal levels. Currently, most neurologists recommend a maintenance dose of 4000 IU per day for people with MS which is consistent with Dr. Hollick’s findings.

Practical Tips for Increasing Vitamin D Levels

Here are some practical steps you can take to ensure you’re getting enough vitamin D:

1. Sunlight: Aim for moderate sun exposure on the long bones of your arms and legs as well as your face – about 10-30 minutes several times a week, depending on your skin type and location. Avoid prolonged exposure to prevent skin damage.
2. Supplements: Consider supplemention. As mentioned, liposomal supplements can be more effective due to better absorption.
3. Diet: Incorporate vitamin D-rich foods into your diet, such as fatty fish, fortified plant-based milks, and egg yolks. While food alone may not provide sufficient vitamin D, it can complement other sources.
4. Regular Testing: Get your levels checked regularly and adjust your supplementation as needed. This can help you maintain optimal levels and adjust for seasonal variations in sun exposure.
5. Professional Guidance: Consult with a healthcare professional who has current knowledge of vitamin D and multiple sclerosis, such as a naturopathic doctor or a functional medicine practitioner. They can provide personalized recommendations based on your specific needs and current health status.

Conclusion

Vitamin D is a powerful ally in the management of Multiple Sclerosis. By understanding the importance of this hormone, recognizing the factors that affect its levels, and taking proactive steps to ensure adequate intake, you can significantly impact your health and quality of life.

Whether through sun exposure, dietary adjustments, or supplements, maintaining optimal vitamin D levels is a self-empowered way to manage MS. Remember, regular testing and professional guidance are key to tailoring your approach to your unique needs.

Take control of your health, and let the sun shine in!

For more personalized advice and support on managing MS, consider joining me in private practice or joining one of my workshops or programs – join the mailing list to keep connected!  Building your health care team and connecting with a community of like-minded individuals is so important on your journey to better health.

References

1. Munger, K. L., et al. (2014). Vitamin D intake and incidence of multiple sclerosis. Neurology, 62(1), 60-65.
2. Ascherio, A., et al. (2014). Vitamin D as an early predictor of multiple sclerosis activity and progression. JAMA Neurology, 71(5), 528-535.
3. Simpson, S. Jr., et al. (2010). Higher 25-hydroxyvitamin D is associated with lower relapse risk in multiple sclerosis. Annals of Neurology, 68(2), 193-203.