Imagine there is a remedy that can protect your bones, brain, and heart, and perhaps even help you live longer. It’s 100% free and all you have to do to get it is to go outside on sunny days. There really is such a remedy – it is vitamin D, which is produced by our cells when the skin is exposed to sunlight. But despite its availability, many of us do not get the “sunshine vitamin” in the right doses. In this post, I will share some of the benefits of vitamin D and how a deficiency can affect your health.
Why does the body need a vitamin? D
Vitamin D helps the body absorb calcium, which is vital for building and maintaining strong bones and teeth. Vitamin D acts in a similar way to hormones in the body and may play a role in the regulation of blood pressure, weight, and mood. One recent study found that adequate levels of this vitamin in the body can help us avoid early death from diseases such as cancer and heart disease.
When adults do not get enough vitamin D, they can suffer from osteomalacia (softening of the bones), osteoporosis, bone pain, or muscle weakness. Vitamin D is also a key component for brain function, and a deficiency can manifest as decreased energy and depression.
Vitamin D helps improve our productivity
A recent review published in the American College of Sports Medicine’s Health & Fitness Journal suggests that people who are deficient in vitamin D do not achieve optimal performance.
The best source — the sun
Our body is able to produce vitamin D itself, but only when the sun’s rays hit the skin. For most people, 15–20 minutes daily in the sun is enough for the body to synthesize vitamin D in healthy amounts. Sunlight should be on bare skin of the face, hands or feet, without sunscreen. (Keep in mind that exposing your skin to any amount of UVA or UVB rays can increase your risk of skin damage and melanoma.)
People who are not outdoors, live far from the equator, have dark skin, or use sunscreen every time they leave the house, do not get the right amount of vitamin D. For many, it is lowered during the cold season, when most of us spend less time outdoors.
Fortified foods to help
Although most vitamin D is produced by the body through exposure to the sun, we can also get significant amounts of it from food. Fatty fish (including herring, mackerel, sardines and tuna) and eggs contain vitamin D naturally, and many juices, dairy products and grains are specially fortified with vitamin D. However, it is impossible to get the required amount of vitamin D – 600 IU for adults under the age of 70 years – from food sources alone. It is contained only in some products and in an amount not sufficient to meet the needs of the body. Vitamin D needs to be obtained from a variety of sources, including diet, sunlight, and sometimes supplementation.
You are most likely to be deficient in the vitamin D
An excessive vitamin D deficiency is defined as less than 12 nanograms per milliliter of blood. However, current guidelines recommend that adults consume at least 20 nanograms of vitamin D per milliliter of blood, and even 30 nanograms is better for optimal bone health and muscle health.
Anyone can be deficient in vitamin D, especially, as I mentioned, during the cold season. The risk group primarily includes people who spend little time in the sun, live in northern regions, have dark skin, are overweight, and follow a limited diet.
Age is also a factor in deficiency. As we get older and our body weakens, it may not be able to convert enough vitamin D into the active form that our body uses.
If you suspect you are deficient in vitamin D, consult your doctor. You may be referred for a blood test to check your level, and if there is a deficiency, they will prescribe the drugs that are right for you.