There is truly nothing better than being outside, looking up to see a cloudless sky, and feeling the sun’s rays on your skin. You can’t help but smile - after all, there’s nothing better than a gorgeous summer day warming you from the inside out. A summer day is the perfect excuse to enjoy some ice cream, spend time by the pool, and take in all that nature has to offer. But wait, there’s more!
You might not even be aware of it, but while you’re spending time outside, your body is thanking you.
Your skin synthesises vitamin D3 when exposed to the ultraviolet (UV) light from the sun.¹ Vitamin D3 then undergoes a process in the liver called hydroxylation, converting it into 25-hydroxyvitamin D. This metabolite is further converted into 1,25-dihydroxyvitamin D by the kidneys, which can then enter the body’s cells via a vitamin D receptor or responsive gene and be absorbed.¹
You might be wondering why this vitamin plays such a crucial role in your well-being. Vitamin D offers a range of health benefits that many of us aren’t even aware of. It plays an essential role in keeping bones healthy and has also been shown to contribute to cancer prevention, brain function, immunity, cardiovascular health, and pregnancy.²
Fortunately, for those of us living in sunny South Africa, UV rays are relatively easy to come by. However, we must remember that many of us spend the majority of our time indoors - and by the time we clock out at the office, the sunshine has often faded.
Foods classified as ‘rich sources’ of vitamin D are also hard to come by.³ Fatty fish such as salmon, fish liver oil, and mushrooms are among the best options.³ Some dairy products, such as yogurt, milk and cheese, may also be fortified with vitamin D. But overall, food sources are quite limited.³
Another important piece of the puzzle is that vitamin D metabolism has a strong genetic component. Our bodies rely on various genes to help produce, activate and break down vitamin D.⁴ Some individuals have genetic variations that affect how these processes work.⁴ For instance, certain gene changes can increase the amount of vitamin D your skin produces from sunlight, while others influence how efficiently your body converts vitamin D into its active form.⁴
In some cases, these genes may not function properly, leaving the body unable to use vitamin D effectively.⁴ Genetic disorders can even prevent the body from utilising vitamin D at all, potentially leading to bone abnormalities such as rickets.⁴ These genetic differences explain why vitamin D needs can vary significantly from person to person.
So, the question now on your mind might be: “How do I know if I’m getting enough vitamin D?”
Never fear when 3X4 Genetics is near. 3X4 Genetics tests the following genes: CYP2R1, CYP24A1, VDR, GC, and **DHCR7.**⁵ By analysing these genes, the 3X4 Genetics test provides insights into how your genetic makeup may affect your vitamin D metabolism, helping to tailor personalised health recommendations.
We live in an era where tools are available to eliminate the guesswork when it comes to our health. Personalised nutrition and lifestyle recommendations are right at our fingertips. Take control of your well-being and ensure that you’re walking on sunshine every day - by making use of the 3X4 Genetics blueprint.
For more information please follow the following link: 3X4 Genetics - Nutrigenomics Testing
References:
- Lips P. Vitamin D physiology. Prog Biophys Mol Biol. 2006 Sep;92(1):4–8. doi: 10.1016/j.pbiomolbio.2006.02.016.
- Santos R, Silva D, Silva A, et al. Dietary patterns and nutritional value in non-communicable diseases. Nutrients. 2025;17(2):277. doi:10.3390/nu17020277.
- Benedik E. Sources of vitamin D for humans. Int J Vitam Nutr Res. 2021 Oct 18;92(2):118–25. doi: 10.1024/0300-9831/a000733.
- Charoenngam N, Jaroenlapnopparat A, Mettler SK, Grover A. Genetic variations of the vitamin D metabolic pathway and COVID-19 susceptibility and severity: current understanding and existing evidence. Biomedicines. 2023 Jan 29;11(2):400. doi: 10.3390/biomedicines11020400.
- Voltan G, Cannito M, Ferrarese M, Ceccato F, Camozzi V. Vitamin D: An overview of gene regulation, ranging from metabolism to genomic effects. Genes. 2023 Sep 1;14(9):1691. doi: 10.3390/genes14091691.