Vitamin D: A Common Deficiency

Vitamin D is often referred to as the “Sunshine Vitamin” because our skin can synthesize vitamin D when it comes into contact with the sunshine, specifically, UVB radiation. But what about the cold winter months when you are inside more and under layers of clothes? The importance of vitamin D isn’t lessened just because the temperatures have fallen. Keep reading to find out how to get adequate amounts of the “Sunshine Vitamin” during the cold season.

Vitamin D has many crucial roles in the body including promoting calcium absorption, reducing inflammation and aiding muscle and nerve functions. Vitamin D is only found naturally in a few foods, added to some, or available in a supplement.

The recommended dietary allowance (RDA) for vitamin D is 600 International Units (IU) for men and women aged 19 to 70 and 800 IUs for men and women over the age of 71. Many experts believe that the RDA is not high enough to maintain adequate levels of vitamin D. The upper limit (the most you can take safely) for vitamin D is 4,000 IUs every day for men and women over the age of 19. The best measure of vitamin D status is by blood levels known as 25-hydroxyvitamin D. A level of 50nmol/L or above is adequate for most people. The best time to take this blood test to determine your vitamin D status is during the winter months.

The amount of sun exposure you need in order to produce your recommended amount of vitamin D varies depending on your skin color, how much skin you expose, the time of day, and where you live in relation to the equator. For some, just 15 minutes of exposed skin in the sun produces 10,000 IU of vitamin D. For those who do not get enough sun exposure, whether for religious reasons, personal preference, or weather dependent, below is a list of foods that are higher in vitamin D. 

The Bottom Line: Vitamin D is an essential vitamin for the body. Talk to your doctor and find out if you are getting sufficient amounts of vitamin D. Many people in New England will need to take a vitamin D supplement to maintain adequate levels. Ask your doctor if supplementation is needed.

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