How convenient it is to get one of our daily vitamins from the sun! While other vitamins are typically obtained from dietary sources, vitamin D, also known as the “sunshine vitamin,” is easily obtained through exposure to sunlight.
“Vitamin D, along with other nutrients such as calcium, magnesium, and vitamin K, is important for healthy bones,” he says. Erin Stokes, ND. “Additionally, vitamin D supports healthy immune function, which we care about most during the winter months. Maintaining optimal levels of vitamin D also contributes to an overall sense of well-being.”
But in reality, getting enough sunlight vitamins turns out to be much more complicated than you might think. Environmental factors, season, condition (such as skin cancer risk), and even location all have a big impact on how much vitamin D you actually get each day. So how do you know if you’re getting enough vitamin D? And when is it wise to take a vitamin D supplement?
Factors that affect vitamin D levels
by National Institutes of Health, Vitamin D is a fat-soluble vitamin that promotes calcium absorption in the intestines and helps maintain healthy, strong bones. Getting enough vitamin D can also help reduce inflammation in your body.
However, a 2022 paper reports that an estimated 22% of people in the United States have moderate vitamin D deficiency. Frontiers of nutrition. Additionally, approximately 41% of Americans are vitamin D deficient, meaning that while they are not at a deficiency level, they are not optimal. “Many of us don’t get enough vitamin D each day from exposure to the sun. We spend less time outside and are more aware of the dangers of overexposure to the sun. That’s why we wear hats, apply sunscreen and stay in the shade,” he says. Jillian Birkyomb, MS, RDN. “Signs and symptoms of vitamin deficiency in adults (such as fatigue, bone and muscle pain, and mood changes) are often overlooked. People who do not have access to sunlight as a source should consider taking vitamin D supplements.”
Other factors such as season and environment can also cause deficiencies.
“While our skin can synthesize vitamin D3 through exposure to UVB sunlight, various factors such as skin melanin content, air pollution, weather changes, sunscreen use, and geographic location can affect the amount of vitamin D3. “It may affect the amount of D3 produced,” he says. Huma Chaudhry, RD, LDN.
Another way to get vitamin D is through foods such as fatty fish, egg yolks, mushrooms exposed to UV light, fortified cereals, and milk. Because this particular list of foods is limited, it can be difficult for many people to get enough vitamin D throughout the week. “Most of us don’t consume large amounts of these foods, which can make it difficult to get enough vitamin D from food alone,” Chaudhry continues.
8 conditions that increase your risk of vitamin D deficiency
1. Aging
As we age, a process occurs where bone density and bone mass increase or decrease. Before the age of 25, a person’s bone density increases. Bone density remains almost stable from the age of 25 until he is 50. However, after age 50, bone breakdown (also called resorption) occurs more rapidly, so getting enough vitamin D and calcium to strengthen bones is essential for older adults.
Without adequate amounts of these nutrients, the skeletal effects of decreased calcium absorption can increase the risk of falls and injuries. Vitamin D production and metabolism changes with age, and older people are less likely to get the sunlight they need. Research published in 2022 endocrine This case indicates that older adults may benefit from low-dose vitamin D supplements (approximately 25 micrograms per day).
2. Osteoporosis and osteopenia
As the human body ages, it constantly breaks down and rebuilds new bone. If your body cannot keep up with the production of new bone, your risk of osteoporosis increases. Osteoporosis is a condition in which bones become brittle and weak, increasing the risk of fractures. Centers for Disease Control and Prevention. Although less serious than osteoporosis, osteopenia, a decrease in bone density, also weakens bones.
“Vitamin D is popular for supporting bone health and can be used to treat bone conditions such as osteoporosis and osteopenia,” says Chaudhry. “It plays an important role in maintaining the homeostatic balance of calcium and phosphorous, which are important structural minerals.”
3. Neurological diseases
2023 Review Biomedicine and pharmacotherapy Points out how vitamin D acts in the body as a neurosteroid essential for brain development and function. Low levels of vitamin D are associated with an increased risk of neurological diseases such as Alzheimer’s disease, Parkinson’s disease, epilepsy, and multiple sclerosis.
4. Malabsorption disorders
A 2015 review notes that certain malabsorption diseases, such as cystic fibrosis, celiac disease, short bowel syndrome, and inflammatory bowel disease, can also cause severe vitamin D deficiency. Digestive Disease Journal. These conditions make it difficult to digest and absorb certain nutrients. For this reason, people with malabsorption disorders may need supplements to ensure they get enough vitamin D and prevent other symptoms associated with the deficiency.
5. Kidney and liver diseases
“Kidney or liver disease can reduce the enzymes needed to convert vitamin D into a form that the body can use, leading to a deficiency,” says Balkyomb.
Studies have linked decreased serum vitamin D levels to the likelihood of developing non-alcoholic fatty liver disease.2021 Meta-Analysis Published in Frontiers of pharmacology We conclude that vitamin D supplementation may be an effective strategy for people managing NAFLD.
6. Depression
“Decreased vitamin D levels are associated with increased symptoms of mood disorders such as depression,” says Chaudhry. “You can always encourage time in nature, add vitamin D-rich foods to your diet, and add supplements to your mental health treatment plan.”
7. Pregnancy
“The fetal requirement for vitamin D makes it important for pregnant women to get enough vitamin D,” he says. Jamie Adams, MS, RD, LDN. “Repeated clinical studies have demonstrated that vitamin D intake not only improves fetal growth and development, but also improves maternal health. , plays an important role in immune function. Pregnant women often have increased demand for vitamin D to support fetal growth and maintain their own health.”
2020 review Current status of obstetrics and gynecology They point out that vitamin D supplementation may be wise during pregnancy. It improves fetal development while reducing the risk of certain diseases such as low gestational age, preeclampsia, premature birth, and gestational diabetes.
8. Rickets
According to the NIH, bones form more rapidly in early childhood, but if a child experiences severe vitamin D deficiency, known as rickets, the disease can still occur. If a child does not absorb enough calcium and phosphorus from food and is deficient in vitamin D, bones can become soft and weak.
“A diet and supplement routine rich in vitamin D can be a necessary part of treatment,” says Dr. Chowdhury.
Benefits of vitamin D supplementation
Thankfully, vitamin D supplementation is possible and easy to take. Vitamin D supplements provide enough vitamin D for the day or week. Vitamin D is a fat-soluble vitamin that helps the body maintain calcium and phosphorous through the absorption of fat. Vitamin D is not excreted from your body when you urinate like water-soluble vitamins, so you get more of it. To get the right amount, take it once or twice a week instead of every day.
“When shopping for vitamin D supplements, you want to look for vitamin D3, cholecalciferol, which is a form of vitamin D that is more easily absorbed and utilized,” Stokes says.
Determining your intake is best discussed with a health care professional who knows your specific needs, health habits, and how often you are exposed to vitamin D without supplements.
Recommended daily intake and dosage guidelines
To get enough vitamin D, the recommended dietary allowance for the average person (ages 1 to 70) is 15 micrograms (or 600 IU) per day. An adult over 71 years old should take 20 micrograms (800 IU). However, as mentioned above, it may not be possible to get enough sunlight or get vitamin D from your diet, so it may be wise to take supplements.
However, the amount of vitamin D you should get from supplements depends on many factors. Therefore, it is best to consult your health care provider before you start taking any supplements to determine the right dosage for you.
“The most important factor in knowing which vitamin D supplement is best for you is to have your vitamin D levels tested. This is a simple blood test, and the results will be used by you and your doctor to determine which vitamin D supplement to help determine the potency and frequency of treatment,” says Stokes.
conclusion
Vitamin D is easily obtained through exposure to sunlight, but certain circumstances can make it difficult to get the recommended daily amount. In addition to dietary sources, vitamin D supplementation is prudent for people with certain medical conditions such as neurological disorders, kidney disease, liver disease, malabsorption disorders, rickets, and even mental health conditions such as depression. There is a possibility. Getting the right amount of vitamin D is also important to avoid the risk of injury or fetal conditions during aging and pregnancy.
However, with so many different factors at play, it’s important to consult a health care professional to get the best advice on vitamin D supplementation for your specific needs.
