“Serenity Now!” as quoted from a Seinfeld episode. Way too much snow has fallen in my area (northern Virginia) and I really miss the sunshine, which, by the way, is the best and main source of vitamin D, also known as the ‘sunshine vitamin.’ Vitamin D is one of the only vitamins that your body can make on its own where your skin manufactures vitamin D when its exposed to sunlight.
Vitamin D can also be attained through diet and supplements. Vitamin D deficiency is very common both in children and adults and can cause many types of diseases such as autoimmune, infectious, and cardiovascular diseases, cancer, osteoporosis, and muscle weakness to name a few.
Vitamin D is a fat-soluble vitamin that must have fat so your body can absorb it, which is another of the many reasons why its important to eat the good fats every day. Foods such as fish, eggs, and fortified milk products contain vitamin D. You can also get vitamin D in supplements in the form of vitamin D3. Without enough of this vitamin, your body can’t absorb enough calcium and phosphorus for bone mineral density. Vitamin D also helps in nerve and muscle function and reduces inflammation. Research suggests that it may also play a role in immune system function and protection against high blood pressure.
The current Recommended Daily Allowance (RDA) for vitamin D is 200 IUs (International Units). After studies were made on a number of sunlight-deprived elderly by the Department of Medicine, Johns Hopkins University School of Medicine, Baltimore, Maryland, they concluded that, “the current RDA seems inadequate for many older individuals who do not get sun exposure. This particular population of elderly is at risk to develop vitamin D deficiency and the associated complications.”
Reasonable sun exposure (or UVB irradiation) and/or supplements are needed to satisfy the body’s vitamin D requirement. The only way to know how much you are getting is to have a blood test measuring the 25-Hydroxy, vitamin D. The adult target levels are 32-100 ng/mL. Always check with your doctor first before upping your vitamin D. You cannot overdose on vitamin D with too much sunlight, but too much of this vitamin from supplements can be toxic. Nausea, confusion, and fatigue may be symptoms that you are getting too much.
I don’t know about you, but I’m sure looking forward to ‘Mr. Sun’ after all this snow! To learn more about vitamin deficiency, read the article, Vitamin D Deficiency is Linked With a Wide Range of Diseases
