The sun is more than a glowing ball in the sky. Sure, it helps sustain life and regulate climate and seasons, but it also helps our bodies make vitamin D.
This vital nutrient, often called the “sunshine vitamin,” is linked to everything from bone health to our immune system. Yet many Americans aren’t getting enough of it. Vitamin D is one of the most common nutrient deficiencies.
The good news is that once a vitamin D deficiency is found, it’s easy to treat. Rachel Patel, DNP, a bone health specialist with Banner Health, is here to help us understand more about the sunshine vitamin and signs you might not be getting enough.
What is vitamin D?
Vitamin D is a group of vitamins, including vitamin D2 (calciferol) and vitamin D3 (cholecalciferol), that help the body absorb calcium, magnesium and phosphate.
Like vitamins A, E and K, vitamin D is a fat-soluble vitamin and not a water-soluble vitamin, which dissolves in the water of your body. Water-soluble vitamins are easily lost when you go pee.
“Fat-soluble vitamins like vitamin D are absorbed with the fats from your diet and stored in the body’s fat tissues and liver,” Patel said. “Your body can store it for up to six months and it isn’t flushed out in urine like many other vitamins.”
Why is vitamin D important?
The sunshine vitamin acts like a hormone or messenger. That means vitamin D is produced in one part of the body (the skin) and travels through to act on another part of the body (the bones).
“Vitamin D helps the gut (GI system) by improving the absorption of important nutrients like calcium, magnesium and phosphate,” Patel said. It helps your body to maintain adequate levels, which is important for overall health and proper functioning.
Vitamin D plays an important role in:
- Bone health: It helps promote strong and healthy bones and prevent osteoporosis and bone fractures.
- Immune function: It helps fight off infections and reduce the risk of autoimmune diseases.
- Mood regulation: It has been shown to improve mood and reduce the risk of depression.
- Muscle strength: It helps with muscle function and strength, reducing the risks of falls, especially in older adults.
Where can I get vitamin D from?
There are three main sources of vitamin D: certain foods, supplements and the sun.
Foods
Vitamin D is only naturally found in a few foods. The best sources include fatty fish, fish liver oils, eggs, dairy products, fortified cereals, fruit juices and mushrooms.
“The foods with the highest levels of vitamin D include cod liver oil, sockeye salmon, swordfish, tuna, fortified orange juice, fortified milk and egg yolks,” Patel said.
Supplements
Because getting all the vitamin D you need from food is difficult, many people need short-term sun exposure and/or daily supplements. You can get vitamin D supplements over the counter (OTC). Some supplements are available by prescription only and are given to individuals who are more severely deficient.
Before starting a supplement, talk to your health care provider about how much is right for you.
Sun exposure
When exposed to the sun’s ultraviolet B (UVB) rays, our skin makes vitamin D from cholesterol. How much your body makes depends on the time of day, the time of year (season), your geographic location to the equator where the sun is the strongest, and your altitude (the elevation at which you are). The pigmentation of your skin also impacts how much vitamin D you make.
You can’t overdose on vitamin D from sun exposure, but exposure to the sun’s UVB rays can increase your risk of skin cancer and skin damage. So, always remember when outside for extended periods of time to cover up and use sunscreen. And seek your vitamin D from other sources.
How much vitamin D do I need?
The Bone Health and Osteoporosis Foundation currently recommends 800-1000 International Units (IU) of vitamin D3 for adults over 50. However, the amount of vitamin D you need can vary depending on your age, where you live, your skin color, how much sun exposure you get and certain conditions that affect vitamin D absorption.
“It’s always best to check with your health care provider and have lab work done before starting any medications or supplements,” Patel said.
Check in with your provider at least once a year.
What causes a vitamin D deficiency?
You may be more likely to be deficient in vitamin D if you:
- Don’t get enough sunlight: This can happen if you spend a lot of time indoors or live in a place with little sunlight.
- Have darker skin: People with darker-pigmented skin produce less vitamin D from sunlight because their skin has more melanin, which blocks some of the UVB rays.
- Are older: Your skin becomes less efficient at making vitamin D as you get older.
- Have a health condition: Many common medical conditions, such as celiac disease, inflammatory bowel disease, kidney disease or having bariatric surgery, may contribute to vitamin D deficiency.
- Are only breastfed: Breastfed babies don’t get enough vitamin D from breast milk, so they need to take supplements.
- Are obese: People with obesity are at a higher risk of vitamin D deficiency because the extra fat cells can trap vitamin D, making it less available for the body to use.
What are the symptoms of a vitamin D deficiency?
Most people with a minor vitamin D deficiency don’t notice any symptoms. Others may have symptoms that may be signs of other conditions.
Possible symptoms may include:
- Bone pain
- Muscle aches
- Muscle weakness
- Difficulty walking
- Fractures
- Feeling tired (fatigued)
Not having enough vitamin D can also cause health problems, such as rickets in children and osteomalacia in adults, which are both bone-softening diseases. Chronic vitamin D deficiency may also lead to osteoporosis, or porous bones.
If you notice symptoms, talk to your health care provider about checking your levels.
Takeaway
Vitamin D, the sunshine vitamin, is an important nutrient with many benefits beyond bone health. By understanding its importance and ways to maintain optimal levels, you can take proactive steps to ensure you’re getting enough to support your overall health.
If you have questions about your levels or are concerned about symptoms, talk to your health care provider or a Banner Health specialist.
