deficiency in the United States is that the majority of us
live north of the 35th parallel (north of Atlanta or San
Diego). Humans make 90% of our vitamin D naturally
from sunlight exposure, specifically UVB rays, to our skin.
In more northern regions, our winter months and lifestyles
tend to limit our outdoor time – UVB cannot penetrate
glass so sitting by the window won’t help either. And UVB
strength decreases the further from the equator you get.
The increased use of sunscreens also inhibits the absorption
of vitamin D producing rays. An SPF of 30, for example,
decreases vitamin D synthesis in the skin by more than
95%.
weight and not smoking, may also help improve your levels.
We are also an aging population. The older we get, the less
effectively our bodies absorb and process vitamin D. Seniors
are also more likely to stay inside and wear clothing that
covers much of their skin, thereby reducing the exposure to
natural sunlight. In fact, it’s estimated that upwards of 80
% of nursing home patients are vitamin D deficient.
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While chances are good that you or someone you love has/
will have a vitamin D deficiency (remember, almost half of
Americans do), don’t just assume that’s the case. Talk with
your healthcare provider about getting a vitamin D test and
then, if you’re deficient, work together to resolve it. Also,
NEVER take supplements or make drastic changes to your
diet and wellness routines without consulting your provider
first.
When it comes to sun exposure, remember that too much
of a good thing can be damaging. Overexposure to UV rays
Aside from sunlight, the only other sources of vitamin D has been shown to significantly increase your risk of skin
are food and supplements. Unfortunately, there are very cancer. Ask your medical provider how to safely reap the
few dietary sources of vitamin D and, of the foods highest benefits of sunlight.
in the nutrient, several of them aren’t staples in the average
American diet. These include cod liver oil, egg yolks, Sources:
liver, oily fish (like mackerel, sardines, and salmon), and WebMD, “Are you getting enough vitamin D?”
tofu. Many foods have vitamin D added to them during The Washington Post, “Vitamin D: something you’re likely
the manufacturing process. Known as fortified foods, to lack”
many cereals and dairy products fall into this category. NaturalNews.com, “15 Facts About Vitamin D”
But it still can be difficult to get enough vitamin D this MedicineNet.com
way. For instance, a person would have to drink ten tall National Institute of Health
glasses of fortified milk every day just to meet the minimum University of Florida, “Facts about Vitamin D”
recommendations.
Centers for Disease Control and Prevention
Other vitamin D deficiency risk factors include obesity, liver/ Disclaimer: The information presented in this article is
kidney disease, having a dark complexion, gastrointestinal not a substitute for professional medical advice. Please
diseases like Crohn’s or celiac, and some medications.
consult your healthcare provider for health questions and
recommendations specific to you.
Determining your vitamin D level is easily done with a
simple blood test. If you end up being deficient, welcome
to the club! We’re a nice group of people, but, for your good
health, you really should take immediate steps to get your
membership revoked. Fortunately, turning your deficiency
around isn’t usually complicated. Be aware, however, that
getting vitamin D up to the optimal level can take a long
time…as in several months or even more than a year.
After I got my deficiency diagnosis, my healthcare provider
prescribed me a supplement. This is a typical course of
action to help people who are probably not getting the
recommended intake of vitamin D, which, according to the
National Institute of Health is:
• Children and Teens
600 IU (international units/day
• Adults up to age 70
600 IU/day
• Adults age 71+
800 IU/day
Other common recommendations to boost vitamin D are
getting exposure to natural sunlight for 10 – 15 minutes at a
time and increasing consumption of vitamin D-rich foods.
General good health practices, like maintaining your ideal
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