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- Reducing inflammation
- Modulating cell growth, neuromuscular and immune function, and glucose metabolism
- Reducing upper respiratory infections
- Reducing cancer cell growth
Vitamin D Deficiency
Despite many people knowing the importance of vitamin D, it is the most common nutrient deficiency in the world. Roughly 50% of people worldwide experience vitamin D deficiency, and over 30% of adult Americans report low vitamin D levels. In New England, the risk of vitamin D deficiency increases during the colder months, especially in children. A study published by the Journal of Clinical Endocrinology & Metabolism looking at vitamin D in children ages 8-15 in the Greater Boston area found that 90% of them were deficient. There are many reasons someone could be deficient in vitamin D, including:- Not getting enough vitamin D in your diet
- Lack of sunlight exposure
- Your kidneys or liver can’t activate vitamin D in the body due to a medical condition
- You take medicine that interferes with your body’s ability to absorb vitamin D
Getting Enough Vitamin D
The natural way to get vitamin D is by exposing your skin to sunlight. The sun’s ultraviolet B (UVB) rays produce a reaction in your skin cells to produce vitamin D. But getting vitamin D from the sun has its challenges. Even in the warmer months, you need to protect your skin by wearing sunscreen. Sunscreen may reduce the ability of your body to produce vitamin D. Those with darker skin have more melanin, which reduces the amount of light absorbed, so they need to spend more time in the sun to get the same benefit as someone with lighter skin. So how can you ensure you’re getting enough of this important vitamin? The best way to prevent and treat vitamin D deficiency is to increase your vitamin D intake, either through foods or supplements. However, it’s important not to overdo your vitamin D consumption, which can be very harmful. Vitamin D toxicity can lead to nausea, vomiting, constipation, weakness, irregular heartbeat, kidney damage, poor appetite, confusion/disorientation, and weight loss. The key is balance and moderation.Foods That Contain Vitamin D
Many foods naturally contain some vitamin D and can accommodate various types of dietary restrictions. These include:- Fatty fish (salmon, tuna, mackerel, and sardines)
- Beef liver
- Mushrooms
- Egg yolks
- Cod liver oil
- Cheese
- Milk (cow’s milk, soy milk, almond milk, oat milk)
- Breakfast cereals
- Orange juice
- Other dairy products (e.g., yogurt)
Types of Vitamin D Supplements
Supplements are also a convenient and consistent way to boost your vitamin D intake. On the shelves of your grocery store, you might notice that there is vitamin D2 and D3. Both are naturally occurring forms of vitamin D produced by the sun’s ultraviolet-B rays (UVB). The difference between the two is that vitamin D2, or “ergocalciferol,” is produced via plants and fungi, while vitamin D3, or “cholecalciferol,” is produced via animals. Vitamin D3 is generally preferred in supplement form since your body absorbs it better than Vitamin D2, but for those who do not consume animal products, Vitamin D2 is a good alternative. The recommended daily vitamin D intake is between 400-800 international units (IU), varying from person to person based on age and other factors. Some people may require higher doses due to absorption problems or excessive body weight, but most people should not exceed 1000-2000 international units (IU) daily, as too much Vitamin D may actually be harmful. If you are unsure if you’re getting enough vitamin D from your diet and sunlight, connect with your Atrius Health provider about supplement options. Your provider can help determine if you are suffering from vitamin D deficiency and how you can treat it.