Can taking vitamin D help eczema?
There isn't clear evidence that taking vitamin D helps eczema; however, research shows that it may offer benefits as it supports the immune system and the skin's defence. Vitamin D promotes filaggrin production, a protein that is often lacking in people with eczema and is important for maintaining the skin's protective barrier.
I was surprised to discover that there isn't definitive scientific proof that taking vitamin D helps eczema; (1) however, it may offer benefits. One study found that that low levels of vitamin D are associated with more severe eczema symptoms(2). Another noted that taking vitamin D improved eczema symptoms(3). Despite this, some researchers have cited conflicting reports and concluded there isn't enough evidence to say that it works unless more research is done(4).
When there is conflicting information on a subject, I always think it's a good idea to hold off on the shopping and to do a little reading. Then it's time to use some common sense.
There is some evidence to suggest that vitamin D levels may be important for the skin's ability to act as a protective barrier. Vitamin D may help eczema because it stimulates a protein called filaggrin(5). 50% of those with eczema have inherited a gene from their parents that affects their production of filaggrin, and this in turn affects their skin's barrier function.
Vitamin D has been much lauded as a nutrient that helps support the immune system, and it's been shown to help regulate inflammatory chemicals like cytokines. These can go a bit bananas with eczema and cause a lot of the skin's itchiness and redness. Their job is to act as an alarm, alerting and readying the immune system when harmful invaders like bacteria or toxins are a threat. There's usually some immune system dysregulation when eczema occurs that makes the skin overreact and flare up. This can be due to internal happenings - like sleep deprivation and the effects of stress, or external factors - whether that's weather, or allergens like dust or animal dander.
Given that vitamin D is supportive of the skin and the immune system, it may be sensible to ensure that its levels in the body are normal and do not fall short.
Where does vitamin D come from?
Vitamin D is manufactured by the body in response to sunlight shining on the skin. This doesn't happen when the sun shines through glass, or if the skin is covered in clothes (or SPF sunscreen). The UK National Diet and Nutrition Survey estimated that during the darkest winter months as much as 39% of 19-64 years olds may have low levels of vitamin D(6). This is not astonishing given the weather we have in the UK and Ireland, when a raincoat may be needed even in August.
Food sources include oily fish. An 85g serving of mackerel will give about 340 IU of vitamin D. A similar serving of salmon contains approximately 120 IU. Other foods contain some vitamin D, but not in very great amounts. Examples are fortified milk or eggs, tofu or mushrooms.
How much vitamin D should I take for eczema?
Health agencies, such as the NHS and HSC, recommend that all UK and Irish citizens take vitamin D in the darker months (October – April) as there is insufficient sunshine to provide our daily needs. 'At risk' people may need to take it all year round, even in the bright summer months.
This includes anyone who does not get sun exposure i.e. older adults living in care facilities or people who like covering up. Dark skin will not produce vitamin D efficiently, so some ethnic groups are more vulnerable to deficiency.
How much vitamin D is recommended daily?
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For those with eczema, it can be difficult to say for sure what an individual's specific vitamin D needs are without having a blood test done by a GP. The body can store vitamin D effectively, so high doses taken long-term may be too much of a good thing, or even harmful.
Clinical trials that gave participants doses of 1,600 IU (40ug) for 60 days(7), or 1,600 IU (40ug) for 12 weeks(8) demonstrated improvements in eczema symptoms and severity.
Ergo, a dose of 1,600 IU (40ug) for 2-3 months may be a good kickstart dose for those with eczema, followed by the recommended maintenance dose of about 400 IU a day for the remaining winter months.
Other factors to consider
Eczema is a complex skin condition; there may be many factors contributing to, or worsening eczema, e.g. getting older, or even sweating. (Link to Why does sweat make my eczema worse?) Remember to protect the skin from drying out, as this increases itching, redness and inflammation. A rich, natural moisturiser such as Neem Cream will soothe the symptoms of dry, itchy skin and strengthen the skin's barrier function.
Here are a couple of A.Vogel product options that use plant-based forms of vitamin D3, sourced from reindeer lichen:
Balance Drink contains a mix of electrolytes designed to help reduce fatigue and support normal muscle function. It contains 200 IU (5ug) in each strawberry tasting sachet.
Immune Support tablets are a combination of nutrients that have been shown to reduce tiredness during bouts of illness and support immunity. I like these as they contain that nice edible flower nasturtium that is a rich source of glucosinolates. Each tablet contains 200 IU (5ug) of vitamin D.
