The Importance of Vitamin D
It’s summer! Time to get your sunshine vitamin – vitamin D! When skin is exposed to the ultraviolet rays of the sun, our bodies produce vitamin D. But did you know that vitamin D deficiency is fairly common? This is because we often wear sunscreen when we are out in the sun, which prevents vitamin D production (but is a very important safety measure). Plus, here in New England we spend much of the year indoors due to our cold climate. In the summer, when about 25% of our bodies are typically exposed to the sun, we only need about 10 minutes of sun exposure at midday to get enough vitamin D. However, during the winter when we are much more covered up and there is less sunlight, we need at least 2 hours of midday sun exposure to get all our vitamin D. That can be pretty hard to do!
The other reason vitamin D can sometimes be hard to get is that it is not as plentiful as other vitamins in the foods that we eat. There is vitamin D in fatty fish such as tuna, sardines, and salmon as well as beef liver and egg yolks Some foods are fortified with vitamin D such as dairy milks, orange juice, and breakfast cereals. Unfortunately, many people don’t eat enough of these foods to receive an adequate intake of vitamin D.
As we age, vitamin D deficiency becomes more prevalent. This may be due to decreased ability to make vitamin D through sun exposure as well as the fact that older adults tend to spend less time outside. Vitamin D deficiency is also associated with certain medical conditions that are common among older adults including type 2 diabetes, decreased kidney function, history of gallbladder surgery, and cardiovascular disease. Although many people who are low in vitamin D don’t have any symptoms, there are some signs that you may have a deficiency, including fatigue, bone pain, depression, and muscle weakness.
There is still some debate about what the adequate daily intake of vitamin D is, but most experts agree that we need at least 800 international units (IU) per day to avoid deficiency. Your doctor can test your vitamin D levels to determine if you are getting enough. They can also recommend a dose of vitamin D supplementation that is appropriate for you. And please remember: Never start taking a supplement without checking with your health care professional first.
