The sun is more than just a shining orb in the sky: Of course, the sun helps sustain life and regulate the climate and seasons, but it also helps our bodies produce Vitamin D.
Often called the “sunshine vitamin,” this important nutrient is linked to everything from bone health to the immune system, yet many Americans don’t get enough vitamin D, making it one of the most common nutrient deficiencies.
The good news is that if you find out you have a vitamin D deficiency, it’s easy to treat. Dr. Rachel Patel, a bone health expert at Banner Health, is here to help you understand more about the sunshine vitamin and the signs that you might be deficient.
What is Vitamin D?
Vitamin D is a group of vitamins that includes vitamin D2 (calciferol) and vitamin D3 (cholecalciferol) that aids in the absorption of calcium, magnesium, and phosphate in the body.
Like vitamins A, E, and K, vitamin D is a fat-soluble vitamin, meaning it is not water-soluble, meaning it is easily lost during urination.
“Fat-soluble vitamins like vitamin D are absorbed with dietary fat and stored in the body in fatty tissue and the liver,” Patel says. “The body can store it for up to six months and it is not excreted in urine like many other vitamins.”
Why is Vitamin D important?
The sunshine vitamin acts like a hormone or messenger, meaning that vitamin D is produced in one part of the body (the skin) and travels through the body to act on another part of the body (the bones).
“Vitamin D helps the gut (digestive system) by improving absorption of important nutrients like calcium, magnesium, and phosphate,” says Patel. Vitamin D helps the body maintain adequate levels, which are important for overall health and proper functioning.
Vitamin D plays an important role in:
Where can I get Vitamin D?
There are three main sources of Vitamin D: certain foods, supplements, and the sun.
Food
Vitamin D is found naturally in only a few foods. The best sources include oily fish, fish liver oils, eggs, dairy products, fortified cereals, fruit juices and mushrooms.
“Foods with the highest vitamin D content include cod liver oil, sockeye salmon, swordfish, tuna, fortified orange juice, fortified milk and egg yolks,” Patel said.
supplement
It’s difficult to get all the vitamin D we need from food, so many people need to take short-term exposure to sunlight or a daily supplement. Vitamin D supplements are available over the counter (OTC). Some supplements are available only with a prescription and are prescribed for people with more severe vitamin D deficiencies.
Before you begin taking any supplements, talk to your healthcare provider about the amount that is right for you.
Exposure to the sun
When exposed to the sun’s ultraviolet B (UVB) rays, your skin makes vitamin D from cholesterol. The amount your body makes varies depending on the time of day, the season, your geographic location from the equator where the sun is strongest, and your altitude (how high above sea level you are). Skin pigments also affect how much vitamin D your body makes.
While you can’t get too much vitamin D from being in the sun, exposure to the sun’s UVB rays increases your risk of skin cancer and damage, so be sure to cover up and use sunscreen when you’re outdoors for long periods of time, and make sure you get your vitamin D from other sources.
How much Vitamin D do you need?
The Bone Health and Osteoporosis Foundation currently recommends 800-1000 international units (IU) of vitamin D3 for adults over the age of 50. However, the amount of vitamin D you need will vary depending on your age, where you live, your skin color, the amount of sun exposure, and certain conditions that affect vitamin D absorption.
“It’s always best to talk to your healthcare provider and get tested before taking any medications or supplements,” Patel says.
Check with your provider at least once a year.
What causes Vitamin D deficiency?
You may be more likely to have a vitamin D deficiency if you:
- Not enough sunlight: This can happen if you spend a lot of time indoors or live in an area with little sunlight.
- Dark skin: People with darker skin have more melanin, which blocks some of the UVB rays and produces less vitamin D from sunlight.
- Older: As we age, our skin produces vitamin D less efficiently.
- Health problems: Many common medical conditions can contribute to vitamin D deficiency, including celiac disease, inflammatory bowel disease, kidney disease, and bariatric surgery.
- If you are exclusively breastfeeding: Breastfed babies don’t get enough vitamin D from breast milk and need to take a supplement.
- Obese: Obese people are at higher risk of developing vitamin D deficiency because excess fat cells trap vitamin D, making it less available to the body.
What are the symptoms of Vitamin D deficiency?
Most people with mild vitamin D deficiency don’t experience any symptoms, but some people experience symptoms that may be a sign of other illnesses.
Possible symptoms include:
- Bone pain
- muscle pain
- Muscle weakness
- Difficulty walking
- fracture
- Feeling tired
A lack of vitamin D can also lead to health problems, including bone-softening diseases such as rickets in children and osteomalacia in adults. Chronic vitamin D deficiency can also lead to osteoporosis, or porous bones.
If you notice symptoms, talk to your healthcare provider about getting your levels checked.
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Vitamin D, also known as the sunshine vitamin, is an important nutrient that has many benefits beyond bone health. By understanding the importance of Vitamin D and how to maintain optimal levels, you can take proactive steps to ensure you’re getting enough to support your overall health.
If you have questions about your levels or are concerned about your symptoms, talk to your healthcare provider or a Banner Health specialist.
