Vitamin D!

nkhambati
Mar 26
3 min read

Exposure to natural light and longer days is good for us physically and emotionally but sunshine is specifically good for helping us get adequate D (in addition to some food sources - more on that below). Unfortunately, if you live in the Midwest you don't get alot of sunny days to start with, add to that that most of us work indoors and wear long sleeves or sunscreen to protect us when we are outside so essentially, most people are deficient in vitamin D.

This essential nutrient plays a vital role in our overall health, yet many people don’t get enough of it. Let’s dive into why vitamin D matters, how to know if you’re getting enough, and the best ways to supplement if needed.

Why Is Vitamin D So Important?

Vitamin D is often called the “sunshine vitamin” because our skin produces it when exposed to sunlight. It plays a crucial role in:

Bone Health: It helps the body absorb calcium and phosphorus, essential for strong bones and teeth.
Immune Function: Adequate vitamin D levels support immune system health and may reduce the risk of infections.
Mood and Mental Health: Low vitamin D levels have been linked to an increased risk of depression and mood disorders.
Chronic Disease Prevention: Research suggests that sufficient vitamin D levels may lower the risk of certain diseases, including osteoporosis, heart disease, and some cancers.

How Do You Know If You’re Getting Enough Vitamin D?

Despite its importance, vitamin D deficiency is surprisingly common. Some signs of deficiency include:

Fatigue or low energy
Frequent illnesses
Muscle weakness or bone pain
Mood changes, including depression

The best way to determine your vitamin D status is through a blood test measuring 25-hydroxyvitamin D levels. A level between 30-50 ng/mL is generally considered adequate, but individual needs vary.

Where Do We Get Vitamin D?

There are three primary sources of vitamin D:

Sunlight – The most natural way to get vitamin D. However, factors like latitude, season, skin tone, and sunscreen use can impact how much your body produces.
Food Sources – Fatty fish (salmon, mackerel, sardines), egg yolks, and fortified foods (milk, orange juice, cereals) contain vitamin D.
Supplements – For those who don’t get enough from sun and food, supplementation can help maintain optimal levels.

How to Supplement Vitamin D

If you’re not meeting your needs through sunlight and diet, a supplement may be necessary. Here’s what to keep in mind:

Choose the Right Type: Vitamin D3 (cholecalciferol) is more effective at raising blood levels than D2 (ergocalciferol).
Dosage Matters: The Recommended Dietary Allowance (RDA) is:
- 600 IU (15 mcg) per day for most adults
- 800 IU (20 mcg) per day for those over 70
- Some people may need higher doses based on deficiency or medical conditions—consult a healthcare provider for personalized recommendations.
Take It with Food: Vitamin D is fat-soluble, meaning it absorbs better when taken with a meal that contains healthy fats.
Avoid Over-Supplementing: More is not always better—excess vitamin D can lead to toxicity, causing issues like kidney damage and high calcium levels.

Final Thoughts

Vitamin D is essential for bone health, immune support, and overall well-being. While sunlight and diet provide some vitamin D, many people may benefit from supplementation, especially in winter months or if they have limited sun exposure. The best approach? Get your levels tested and work with a healthcare professional to find the right balance for you.

If you have questions about vitamin D or want to ensure you’re meeting your nutritional needs, let’s chat! A personalized approach to supplementation can make all the difference in optimizing your health. One last note is to use caution when buying supplements in general. see HERE for some guidance on this but always best to choose a reputable brand that is third-party tested. For vitamin D, if you're taking a supplement but not seeing improvements in your levels on a blood test - consider changing brands. Questions or want more information on this? Hit reply and let me know!