By: Katie Schroeder & Beth Olson
Did you know that up to 70% of Americans might be missing out on a crucial vitamin that impacts everything from bone health to mood? Vitamin D is essential to health and well-being and is a common vitamin deficiency. The symptoms of deficiency can be subtle, and many people may not even know they’re being affected until they get their levels tested.
The major way that Vitamin D is acquired is through the sun. When ultraviolet light hits the skin, the “pre” version of Vitamin D is formed and is then turned into usable Vitamin D in the body. During times when sunlight is unavailable such as in winter months, there is an increased risk of deficiency. This is why people who live at higher latitudes in the United States are at far higher risk of deficiency (especially those in the Midwest). The signs of deficiency include low bone density, lessened thyroid function, depression, anxiety, poor dental health, and worsened heart function among other things. Depression and anxiety are of particular concern in people who live in higher latitudes and can be a contributing factor to seasonal depression, a condition that many people suffer from during the colder and darker months of the year.
Dietary sources of Vitamin D and supplements are essential to consider for those who may be getting less sunlight to prevent deficiency. The recommended daily intake of Vitamin D is 600 IU for those aged 0-70 and 800 IU for those over 71. Supplementation can be important if daily needs are not being met. If you are considering using a supplement, first speak to your health care provider. It is important to look at how much Vitamin D is in a given supplement, toxicity is rare but possible. Toxicity is possible at 2000+ IU per day. Some foods that contain adequate amounts of Vitamin D include:
- Oily fish (such as salmon)
- Mushrooms
- Fortified orange juice
- Fortified milk
- Egg Yolk
For those of us in the Midwest, Vitamin D may not be the first thing on our mind during these winter months, but ensuring adequate intake can help to stave off some of the worst aspects of the winter and keep you healthy until the sun comes back to provide Vitamin D. Be sure to contact your health care provider before beginning supplementation or with any additional questions!