Do you try to eat right? Are you fairly active outdoors? Although these are great habits, chances are you’re still not getting enough vitamin D. But it’s not your fault! It’s incredibly hard to meet your minimum daily recommended amount of this crucial nutrient in a typical modern lifestyle.
IS SUN EXPOSURE ENOUGH TO GET YOUR VITAMIN D?
Vitamin D is nicknamed the sunshine vitamin because your body can only produce it when your skin is exposed to sunlight. But to get enough sunshine for effective vitamin D production, you need to spend at least 20 minutes outside with 40% of your body exposed between the hours of 10 AM and 4 PM. And, except during the summer months, you need to be in an area of strong southern sun, like Southern California or Florida.1,2 Are you going for a walk on the beach every day?
Even if you are, you’re probably taking appropriate precautions like wearing a hat and sunscreen. SPF 15 blocks about 95-98% of the necessary UV rays, and research shows that even SPF 8 dramatically reduces vitamin D production.3 Does that mean you should go without sunscreen? Definitely not. The American Academy of Dermatology says it’s not worth the risk of cancer to even try getting the recommended amount of vitamin D from sun exposure.4
SHOULDN’T A HEALTHY DIET SUPPLY ENOUGH VITAMIN D?
Consuming plenty of healthy fruits and vegetables is excellent advice, but plant-based sources provide very little vitamin D. Even if you ate portabella mushrooms, the best vegetable source, you’d need to eat about 50 cups every day to get enough.2
There are other foods with vitamin D, like fish and eggs, but for most people, they aren’t sufficient. Research shows that on average, men consume only 34% of the daily recommended amount, while women get even less at just 28%.2
Lack of vitamin D in the diet isn’t a new problem. In the early 1900s deficiency was so commonplace there was a rickets epidemic, which is why most dairy products and breakfast cereals are voluntarily fortified with vitamin D. This may be adequate to prevent significant illness, but it still falls far short of the recommended daily amount because a cup of milk only gives you 15%, while a serving of cereal adds just 10%.2
TELLTALE CLUES THAT YOU MIGHT BE DEFICIENT
How often are you dealing with frequent illness, tiredness and fatigue, bone and back pain, or muscle cramps2? Surprise—these common complaints could be your body’s way of saying it needs more vitamin D! And even if you might not be experiencing any serious health challenges, there’s a good chance you’re still falling short of the optimal amount of vitamin D.
In fact, vitamin D deficiency is becoming widespread, even among groups not previously considered at-risk.5 It’s estimated that nearly half of adults aren’t getting enough through sun exposure and diet, and it only gets harder with age. That means over 100 million American adults aren’t getting the vitamin D their bodies need to function optimally.2
Risk factors for low vitamin D.
-people who’s lifestyle limits sun exposure
-people who live in regions that receive less sunlight year round
-older populations who require more vitamin D
-people with darker skin, because they don’t synthesize vitamin D from the sun easily
-those who take medications that affect vitamin D absorption
-anyone who is obese or has had gastric bypass surgery
-people with digestion conditions, such as celiac which affect vitamin D absorption.
WHAT EXACTLY DOES VITAMIN D DO FOR YOUR BODY ANYWAY?
The bottom line? Vitamin D is critical to your health and numerous vital functions in the body. One of the most crucial is that it’s proven to promote the absorption of calcium and phosphorous, which are required for the development and maintenance of strong bones and teeth.2 For this reason, ensuring optimal intake throughout your life is essential.
Just as important, vitamin D has been shown to boost immune function.2,9 We often focus on our immune system during the winter months, but our bodies are fighting potential illnesses all the time. That’s why you should make it a priority to maintain a healthy, consistent level of vitamin D year round.
Cardiovascular health is also correlated with healthy vitamin D levels, and research shows that vitamin D helps regulate blood flow and promote vascular cell growth.2,6,8
HOW MUCH VITAMIN D IS OPTIMAL?
The recommended daily intake for most people is at least 15mcg (600 IU). Although some groups recommend more, this is the baseline amount that the National Institute of Health feels is necessary to experience most of the benefits associated with vitamin D.
| Life Stage | Recommended Daily Amount2 |
| Adults 18–70 years | 15 mcg (600 IU) |
| Adults 71 years and older | 20 mcg (800 IU) |
| Pregnant and breastfeeding | 15 mcg (600 IU) |
BENEFITS OF TAKING A VITAMIN D SUPPLEMENT
To ensure you get all the health benefits of vitamin D, it’s essential to have a reliable and consistent source of this crucial nutrient. Since we’ve already established that diet and sunlight fall short, the best way to guarantee enough daily vitamin D is a quality supplement.
Pro tip: Vitamin D is fat-soluble. To get the best results, take your vitamin D supplement with a meal that includes healthy fat, like omegas from avocados, nuts or olive oil. It will enhance the absorption and results.
HOW TO CHOOSE AN EFFECTIVE SUPPLEMENT
Did you know that there are actually different types of vitamin D? And in fact, not all D supplements will provide the benefits you’re looking for. Here’s what you need to know before you shop for a vitamin D supplement. There’s vitamin D2, otherwise known as ergocalciferol, derived from mushrooms. And then there’s vitamin D3, also known as cholecalciferol, found in animal sources like salmon, eggs and fortified milk. One of these is significantly more bioavailable than the other, and it’s the form your body naturally produces when exposed to the sun—vitamin D3, shown to increase vitamin D levels in the blood by 3-5 times as much as vitamin D2.
The one I recommend delivers high potency cholecalciferol, with 125mcg of vitamin D3 to boost your immune system, support heart health and promote strong bones and teeth.*
VITAMIN D AND AUTOIMMUNE DISEASE
In a new study, investigators from Brigham and Women’s Hospital found the people who took vitamin D, or vitamin D and omega-3 fatty acids, had a significantly lower rate of autoimmune diseases — such as rheumatoid arthritis, polymyalgia rheumatica, autoimmune thyroid disease, and psoriasis — than people who took a placebo.
“It is exciting to have these new and positive results for nontoxic vitamins and supplements preventing potentially highly morbid diseases,” said senior author Karen Costenbader of the Brigham’s Division of Rheumatology, Inflammation and Immunity. “This is the first direct evidence we have that daily supplementation may reduce AD incidence, and what looks like more pronounced effect after two years of supplementation for vitamin D.
I myself an autoimmune warrior, take 3000-5000 units of Vitamin D daily. This is not typical so make sure you speak with your health care professional before you implement it into your routine. It is also real important to myself and my family that the products and supplements we take are clean and non toxic. Many supplements are heat pressed into tablet and pill form and lose their potency in the process.