Why You Need More Vitamin D in Your Life
Written by Leslie K. Hughes
Medically reviewed by Dr. Ariella Morrow
If you live in a sunny place, you may assume that you get enough vitamin D to fulfill your daily requirement. However, chances are good that if you’re relying only on the sun to get your vitamin D, you aren’t getting enough.
Studies show that nearly 42% of people in the U.S. are deficient in vitamin D, and this deficiency is “linked to some of the most important risk factors of leading causes of death in the United States.”
So, now that you know it’s important that you take the time to learn more about vitamin D, we are making that easy for you by compiling what you need to know.
What Does Vitamin D Do?
Vitamin D works all kinds of magic to keep our bodies healthy. Here are some of its main functions:
Bone Strength. Vitamin D and calcium work together to keep your bones strong. If you’re deficient in vitamin D, your body can’t get the calcium it needs from food so it instead gets it from your bones, which can lead to a whole new set of issues including osteoporosis.
Calcium Absorption. As we touched on above, vitamin D and calcium are the dream team for strong bones. You can’t properly absorb calcium without vitamin D. Whether you get vitamin D via a supplement or the sun, your body takes that and converts it into an active form and that’s what’s used to help your body absorb calcium from what you neat.
Muscle Strength. Studies show that vitamin D plays a role in helping build stronger muscles. If you’re looking for a leaner body with more muscle mass, then you may want to look at upping your vitamin D intake.
Immune System. Research has found a link between vitamin D and immunity. “Vitamin D deficiency is prevalent in autoimmune disease, [and] cells of the immune system are capable of synthesizing and responding to vitamin D.” This is great news when it comes to COVID. To help keep your body strong in combatting the virus, take more vitamin D.
Mood Boost. It has been found that “low vitamin D levels may impair cognitive function because there are vitamin D receptors in areas of the brain that are responsible for mood and behavior, including the development of depression.”
How Much Vitamin D Do I Need?
According to the Mayo Clinic, the amount of vitamin D you need per day depends on your age.
0 - 12 months: 400 IU
1 - 70: 600 IU
70+: 800 IU
You can safely take more than the recommended dose, which is something you may want to do for some time to get your levels back up if you are deficient. However, be sure to stay below 60,000 IU a day to stay away from the risk of toxicity.
How Do I Get Enough Vitamin D?
You can get some of your vitamin D from food, but it’s likely not enough to put your levels up to where they need to be.
Here are some of the foods with the highest levels of vitamin D:
Salmon
Sardines
Herring
Mackerel
Red meat
Liver
Egg yolks
Yogurt
As you can see, if you are a vegetarian or vegan, you will be hard-pressed to get vitamin D from your food, since some of the best sources are not allowed in your diet.
That’s where supplementation becomes very important and is also for people who are able to eat animal products, too.
How Do I Know If I’m Deficient in Vitamin D?
Some of the symptoms associated with vitamin D deficiency include:
Fatigue
Inflammation
Muscle weakness
Muscle aches
Weak bones
Hair loss
Mood changes
If you find that you’re suffering from any of these symptoms, it’s a good idea to get your vitamin D levels checked. You can do this by ordering a blood test that will measure how much vitamin D is in your blood.
What Causes Vitamin D Deficiency?
Some people are more prone to being vitamin D deficient than others. There are specific medical conditions that typically are associated with vitamin D deficiency and they include:
Chron’s disease
Celiac disease
Cystic fibrosis
Obesity
Kidney disease
Liver disease
In addition to that, there are some other factors that may put you at a higher risk of being deficient:
Age. As you age, your body struggles more to make vitamin D.
Skin color. Darker skin has more trouble making vitamin D than lighter skin.
Sedentary lifestyle. Those who do not go outside often are not able to absorb as much vitamin D from the sun.
Infants. Infants who are breastfeeding are likely not getting the vitamin D they need. Infant formula is also unable to provide enough vitamin D.
Overview
Vitamin D is an essential vitamin that helps you get the calcium you need to keep your body and your mind strong and functioning in tip-top shape.
The best ways to get vitamin D are from supplements, food, and spending time in the sun. Adults aged 70 and under should aim to take at least 600 IU of vitamin D a day, and anyone over 70 should aim for 800 IU a day. However, don’t go above 4,000 IU a day, or else you put yourself at risk of vitamin D toxicity.
Without enough vitamin D, your body can suffer from all sorts of issues. Some people are more prone to vitamin D deficiency than others, so it’s important that at the sign of any deficiency, you get your blood levels checked to make sure you’re getting enough.
