Vitamin D, also known as the “sunshine vitamin,” is essential for maintaining healthy bones and a strong immune system. However, recent trends and lifestyle changes have made Vitamin D deficiency widespread. Studies have shown that approximately 40% of Americans have low Vitamin D levels. Vitamin D has become a silent challenge as many people are unaware of the symptoms.
Kelly Wilfel, MDAn endocrinologist at UT Physicians Multispecialty – Bellaire Station, she has noticed that her patients’ vitamin D levels are dropping. Common signs of deficiency include muscle weakness and bone pain. With more indoor activities, many people aren’t getting enough sunlight. Houston’s hot summers are certainly making the situation worse.
“Over the last 15 to 20 years, testing and supplementation has become fashionable, and patients are becoming more aware and wanting to check their levels,” said Wilfel, an associate professor of endocrinology at the McGovern Medical School at the University of Texas at Houston. “As physicians, we know who may be deficient, and it’s important to get that population back up to baseline.”
People who may need extra vitamin D include:
The kids
A staggering 50-70% of children ages 1-11 are deficient in Vitamin D. This is due to dietary habits such as low milk intake and frequent use of sunscreen, which is important for protecting the skin and preventing skin cancer, but inhibits the skin’s ability to convert sunlight into Vitamin D.
“This is of particular concern to people with darker skin or who cover their skin for cultural reasons, as they are at higher risk for deficiency,” Wilfel says. “This could lead to their children not reaching optimal peak bone mass, which could lead to bone health problems such as osteoporosis later in life.”
senior citizen
Like children, older adults face challenges in obtaining vitamin D due to dietary restrictions and reduced exposure to sunlight. Vitamin D deficiency in older adults can manifest quickly, highlighting the need for fortified foods and supplements.
Overweight people
Wilfel said people who are overweight tend to need more vitamin D for bone health. Testing their vitamin D levels may show they need two to five times the intake to bring them back into the normal range. Follow-up is important to ensure there is improvement.
Menopausal women
Women tend to experience more noticeable bone loss during this time, and monitoring your vitamin D levels can increase your chances of maintaining stable bone density and reducing your risk of fractures and osteoporosis.
“Women should be encouraged to reach peak bone mass in their 20s and make sure they have enough calcium and vitamin D in their 20s, 30s and even 50s,” Wilfel said.
She suggested testing may not be necessary for people who previously had adequate levels, instead recommending consistent dietary intake and supplementation.
Get your daily dose
Dr. Wilfel recommends eating foods rich in vitamin D, such as a glass of milk, a cup of yogurt, or two ounces of cheese, three times a day. For those who can’t meet these needs through their diet, he recommends taking a 1,000 IU daily supplement. Dr. Wilfel warns against the common belief that more is better; the upper limit for vitamin D is rarely above 5,000 IU per day.
Taking too much vitamin D rarely leads to toxicity, but it can cause hypercalcemia (higher than normal levels of calcium in the blood) in predisposed individuals. And it does happen: Emergency department visits for vitamin D-related cases reported to the U.S. National Poison Data System increased by more than 50% from 2012 to 2022.
Wilfel reiterated the importance of vitamin D for bone health in everyone, regardless of age or stage of life: Maintaining normal levels is essential for overall health.
