Four out of 10 people living in the U.S. are likely vitamin D deficient. And, if you’re deficient in vitamin D, you probably don’t feel very well. The good news is, it’s an easy fix. UnityPoint Health Medical Director Julia Jenkins, DO, breaks down the deficiency and offers her expert advice to keep you feeling amazing year-round.
What does Vitamin D do?
Vitamin D does a lot of things to help maintain your health. It is key in absorbing calcium to strengthen your bones. It also helps support a healthy brain, heart, teeth and lungs. Vitamin D keeps your immune system strong and can help regulate insulin levels. It keeps your energy levels up and enhances your mood, too.
Newer studies suggest low levels of vitamin D can be linked to diabetes, pain in your muscles and bones, high blood pressure, multiple sclerosis and even some types of cancer. Studies of children receiving vitamin D supplements during the winter suggest a reduced risk of Influenza A.
What are the Effects of Vitamin D Deficiency?
The symptoms of vitamin D deficiency are often very subtle, so many people don’t know they are deficient. But, some of the effects of vitamin D deficiency include:
• Fatigue or tired
• Bone pain
• Joint pain
• Muscle pain
• Sour mood
• Low energy
• More frequent illness
• Weight gain
• Hair loss
Vitamin D deficiency in babies and children can lead to a disease called Rickets. It is a serious bone problem causing bowed legs. Dr. Jenkins say low vitamin D levels in children have also been associated with allergies, asthma and eczema. In adults, it can lead to osteoporosis or osteopenia (soft bones).
Who is More at Risk for a Vitamin D Deficiency?
People who spend most of their time indoors, such as older individuals, or those who live in a facility like a nursing home, have increased risk. People with darker skin, or those with light skin who avoid sun exposure, are also at risk. Certain medical conditions can increase the likelihood of vitamin D deficiency. GI tract diseases, like Celiac disease, and those who’ve had bariatric surgery, can also contribute to a deficiency. Finally, people with chronic kidney and liver disease are at risk.
How Much Vitamin D do I need a Day?
There are three ways to improve the amount of vitamin D in your system. Simply adding an over-the-counter vitamin D supplement can make improvements in just three to four months’ time. Vitamin D with a strength of 2000 international units daily is the recommended dose for most adults. However, you’ll want to chat with your doctor to find what’s right for you.
What Foods Have Vitamin D?
You can also get more vitamin D into your body through your diet. Some vitamin D rich foods include:
• Fatty fish like salmon, tuna, herring or sardines
• Egg yolks
• Beef liver
• Cod liver oil
Other processed foods with added vitamin D usually says “fortified with vitamin D” on the package. These products include dairy products, orange juice and cereal.
Can I Get Enough Vitamin D from the Sun?
Finally, you can take in vitamin D by spending time outside in the sunshine. People in the Midwest may not be able to get enough vitamin D from sunlight alone. It breaks down very rapidly, so in colder months, when we don’t see the sun frequently, we likely don’t get enough natural vitamin D production. If you are using the sunshine for a vitamin D boost, you only need about 10-15 minutes in direct sun to reap the benefits. Remember, too much sun is a risk factor of skin cancer. Wear sunscreen and you’ll still get your daily dose.
How Can I Test for Vitamin D Deficiency?
To check for a deficiency, a simple blood test will do the trick. Talk to your doctor about getting the test scheduled with your lab.
“The most accurate way to measure how much vitamin D is in your body is the 25-hydroxy vitamin D blood test. Many experts place the ideal level between 40 and 80 ng/mL with levels below 20 ng/mL as deficient,” Dr. Jenkins says.
However, you’ll want to check with your insurance company before getting too far down the road. Dr. Jenkins says, in her experience, the test isn’t always covered and it could set you back 100 to 200 dollars.
“There are also at-home vitamin D test kits you can order online. I see more patients doing these types of tests to save money and time. The average kits can cost anywhere between 70 and 120 dollars,” Dr. Jenkins says.