The National Institutes of Health reports that one in four Americans is deficient in Vitamin D. This essential nutrient is especially important as we head into the cooler weather in fall and winter. You’ve probably heard of Vitamin D being called the sunshine vitamin. It’s because our body naturally makes it when we are exposed to sunlight. Soon, we’ll be spending more time indoors with the approach of fall and winter. Health experts say in the fall we should start monitoring our Vitamin D levels for lots of reasons, including its role in the health of our immune system. Here’s what you should know:
1. Vitamin D is crucial for maintaining immune function, which is particularly important as we enter the cold and flu season. It also helps keep bones, teeth and muscles healthy. It feeds the brain, nervous system, regulates insulin levels, and plays a role in cardiovascular health and lung function.
2. We get Vitamin D from three main sources – food, sunlight and supplements. Foods with Vitamin D include oily fish, eggs, meat and dairy products, along with foods that have been fortified with Vitamin D, such as breakfast cereal.
3. Older adults, people who seldom go outside, and people with dark skin might have trouble getting the sunlight exposure needed for proper Vitamin D levels.
4. Get your levels checked and talk to your doctor about supplementation if necessary. The recommended daily allowance for Vitamin D varies based on age, gender, and health status. Generally, adults require 600-800 IU per day, but those with deficiencies might need more.
5. Regular physical activity can enhance your overall health and well-being. Aim for at least 30 minutes of moderate exercise most days of the week.
6. Signs of vitamin D deficiency can include muscle weakness, fatigue, mood changes, frequent infections, hair loss, bone pain and slow wound healing.
Sun exposure is a key component in natural Vitamin D production. But, that’s where it gets a little dicey as many of us wear sunscreen when we go outside, as dermatologists recommend. Experts say you only need about 10 minutes of midday sun with 25% of the body exposed, such as the arms and legs, but in the winter, it will take a little longer. The Skin Cancer Foundation says studies show people who use sunscreen daily can still maintain their Vitamin D levels, but they also say DNA damage to the skin from sun exposure can happen in minutes. So this is an individual decision people have to make based on their diet, age and how much they go outside. Dermatologists usually warn against sun exposure and urge people to get Vitamin D from food and supplements.