Are You Getting Enough Vitamin D?

Everyone is talking about Vitamin D these days, they even added it to the new nutrition facts on food labels. So, what is it, why is it important, are you getting enough, and how do I get more?



What is Vitamin D?

Vitamin D is group of fat soluble vitamins that can be obtained from certain foods as well as the sun. These vitamins are known as calciferol (vitamin D2) and cholecalciferol (vitamin D3).

Why is Vitamin D Important?

Vitamin D plays many important functions in our bodies, most importantly, it help with the absorption of  Calcium and Phosphorous. These help keep our bones strong. Vitamin D may also protect from or treat several conditions including:   
  • Heart disease
  • High blood pressure
  • Diabetes
  • Infections
  • Some types of cancer (colon, prostate, and breast cancers)
Are you getting enough Vitamin D?

The amount of Vitamin D needed varies by ages, but the Recommended Dietary Allowance is between 400-800 I.U. per day. These are amounts we should strive for each day. 
Because it is fat soluble, we also have to pay attention to the recommended upper limits as well (1000 I.U. for infants, 3000 I.U, for older children, and 4000 I.U for adults). These are amounts that should be the maximum per day,
There are factors that can lead to a person not being able to absorb Vitamin D, as well as medications and conditions that can lead to a deficiency. 

In adults, deficiency symptoms may include: 

  • Fatigue
  • Depression
  • Bone pain
  • Muscle weakness
Testing for Vitamin D deficiency is not routine, but your doctor may test for it if they feel you are at risk for a deficiency.

How do I get more Vitamin D?

1. Sunlight - Exposure of the hands, face, arms, and legs to sunlight 2-3 times a week for about one-fourth of the time it would take to develop a mild sunburn will cause the skin to produce enough vitamin D
2. Foods that we eat - Milk/Dairy alternatives, Eggs (specifically the yolks), Mushrooms, Fortified cereals, and Fortified OJ are great sources of Vitamin D
3. Supplementation - Vitamin D comes in two forms: D2 and D3. D2, also called ergocalciferol, comes from plants. D3, also called cholecalciferol, comes from animals. You need a prescription to get D2. D3, however, is available over the counter. It is more easily absorbed than D2.

Want to find out if you are eating an adequate diet?

Contact Natalie Hofmeister MS, RDN, LD/N at Lifestyle Nutrition Consulting


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