Vitamin D keeps making the news. Researchers continue to uncover this essential nutrient’s role in health and disease prevention.
However, the general U.S. population does not meet its vitamin D needs. Why is that and what can be done to improve?
Why is vitamin D important?
Vitamin D is an essential or necessary nutrient across the lifespan, needed for bone, muscle, and nerve health. Health care professionals recommend vitamin D supplementation for both breast- and formula-fed infants soon after birth. Young children through the teens require enough vitamin D to develop strong bones and muscles, and the need continues through adulthood and senior years to protect bone health, support the immune system, and reduce inflammation in the body.
Can you meet your needs through diet alone?
Getting enough vitamin D naturally from food and beverage sources can be challenging. Dairy milk, cheese, egg yolks, fatty fish, and mushrooms contribute some. Additional dietary sources are provided through fortified foods, where extra vitamin D is added to dairy products, plant-based milk, infant formulas, orange juice, and breakfast cereals to help meet the recommended daily needs.
What is the connection between sunshine and vitamin D?
Most daily vitamin D needs are met when the skin is exposed to sunlight. It’s true: The greatest source of vitamin D is the sun! Vitamin D produced by exposed skin can vary by age (ability declines with age), skin tone (darker skin requires more sunlight), and where you live (fewer sunny days, clouds, or smog).
How much time in the sun is enough?
The ultraviolet (UV) rays from the sun trigger the body to make vitamin D. Health experts recommend as little as 5 to 30 minutes in the sunshine a few times a week as adequate to produce enough vitamin D. UV rays from the sun or tanning beds can contribute to the risk for skin cancer. Sunscreen use can also limit the skin’s ability to make vitamin D. Find the right balance of sun exposure and wear sunscreen for an extended time in the sun, particularly from 10 a.m. to 4 p.m
How do you know if you are getting enough vitamin D?
This is an excellent question for your next doctor visit. Some health conditions, like kidney disease or problems digesting fats, can impact your vitamin D level. If needed, your doctor can check the vitamin D level in your blood to see if a supplement is necessary. Get started today by adding foods rich in vitamin D to your diet and spending more time outdoors.
Sources:
- Vitamin D—Consumer (nih.gov), Dietary Guidelines for Americans, 2020-2025.
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