Vitamin D is a critical nutrient that enhances bones, strengthens the immune system, and enhances overall health. It is found in foods like fatty fish, egg yolks, and cheese. Vitamin D is also made in the body when the skin is exposed to sunlight.

Vitamin D deficiency is widespread in both adults and children, and it increases the risk of brittle bones, heart disease, and some cancers.

How do you know if you Are Vitamin D Deficient?

The only way to know if you are deficient in vitamin D is to have a blood test. People who live in northern latitudes, have dark skin, or spend little time outdoors are at highest risk of vitamin D deficiency.

Vitamin D deficiency may lead to rickets, a bone disease that affects children. Symptoms of vitamin D deficiency in adults include muscle weakness, fatigue, bone pain, depression, hair loss, and slow wound healing.

How can you get enough Vitamin D?

Here are some ways to get Vitamin D into your diet:.

1. Sunshine.

Direct sunlight is the best way to get vitamin D. Be sure to expose your skin to the sun for at least 15 minutes a day. However, be careful not to spend too much time in the sun without protection, as it can increase your risk of skin cancer.

2. Fatty Fish.

Fatty fish, such as salmon, mackerel, and tuna, contain high amounts of vitamin D. A 3-ounce serving of salmon contains about 450 international units (IU) of vitamin D, which is nearly the daily recommended amount for most people.

3. Fortified Foods.

Many foods, such as milk, breakfast cereals, and orange juice, are fortified with vitamin D.

4. Supplements.

If you don’t get enough vitamin D through sunlight or food, supplements may help. There are two types of vitamin D supplements: D2 and D3. D3 is the most effective and is usually made from animal sources, such as fish oil or sheep’s wool.

Who Might Need Extra Vitamin D?

Breastfeeding Infants.

Breastfeeding mothers who are vitamin D deficient and don’t take supplements are likely to have infants with low vitamin D levels.

To reduce this risk, the American Academy of Pediatrics recommends exclusively breastfed infants receive a vitamin D supplement of 400 IU daily.

People with Darker Skin.

Darker skin has more melanin, which reduces the skin’s ability to produce vitamin D from sunlight. The pigment in darker skin acts as a sunscreen blocking the ultraviolet rays needed for vitamin D production.

People with Limited Sun Exposure.

People who live in northern regions with limited sunlight, or who mainly work indoors, such as hospital workers or office staff, can often experience low levels of vitamin D. A balanced diet that includes vitamin D-rich foods or supplements can help.

Older Adults.

As people age, their skin becomes less efficient at producing vitamin D. Also, the kidneys, which help convert vitamin D into its active form, may work less effectively.

Therefore, older adults typically require higher amounts of vitamin D to maintain healthy bones.

People with Certain Medical Conditions.

Certain conditions, such as celiac disease, Crohn’s disease, and cystic fibrosis, can prevent the absorption of vitamin D. Also, people who have undergone gastric bypass surgery may have difficulty absorbing nutrients, including vitamin D.

Those with obesity and type 2 diabetes may also have a higher risk for vitamin D deficiency.

Conclusion

Vitamin D is a crucial nutrient that supports overall health, including bone health, the immune system, and many other body functions.

People at risk for vitamin D deficiency should ensure they get enough vitamin D through sunlight, fortified foods, or supplements. Talk to your healthcare provider about testing for vitamin D levels and whether you need additional vitamin D supplementation to maintain optimal health.