Are You Getting Enough Vitamin D?

By Joanna Susul 

I have often wondered what the big deal about Vitamin D is and why so many people are taking supplements for it.  Since I work in a pharmacy, I get a lot of questions about it, but I also see a lot of patients that are on it.  They are all of different races, ages, and backgrounds.  It’s also a very common vitamin deficiency in the United States because it is estimated that three-quarters of American teens and adults are Vitamin D deficient according to scienficamerican.com.  I decided to look into it and shed some light on this subject.

Vitamin D is an important part of our diet because it helps calcium absorb in our bodies.  The reason calcium is so crucial in our diet is because it helps our bones stay strong and healthy, prevents osteoporosis and keeps our bone density strong.  That’s why when you look in the vitamin aisle at your local drugstore you almost always see Calcium plus Vitamin D.

There are a few reasons you might not be getting enough Vitamin D and here are some of them.  You don’t get enough sunlight either because you don’t spend enough time outside when it’s sunny, or you use sunscreen, which protects your skin from absorbing much Vitamin D.  Some of us also have limited access to sunlight, especially in northern United States or Canada.  It is especially hard to get a good amount of the vitamin in the winter when we are all bundled up and stay indoors most of the season.  Another reason is that you may be simply deficient because you don’t get it from the foods you eat.  There are a very few amount of foods that can help you with bringing up your vitamin levels, but it is found in very small amounts.  I will touch up on these foods later in the article.  A third reason for Vitamin D deficiency might be because your body simply needs more of it, especially when you’re pregnant or obese.  To add to this there are also certain people lacking in the vitamin because of thinner skin, such as the elderly who have thinner skin and cannot produce as much of the vitamin and babies who are breastfed and are not getting any Vitamin D supplements.  An interesting fact I discovered was that the darker your skin is the more Vitamin D you need.  So if you are Black you are more likely to be Vitamin D deficient and need more sunlight than a fair-skinned person.

So what are some of the symptoms you should look out for if you think you might be deficient in this vitamin?  They are often vague and may include tiredness, general aches and pains, weakness in your bones, which may lead to difficulty getting around.  You may also experience frequent infections. Just keep in mind that not everyone experiences the same symptoms and they may be symptoms of another condition or problem, so you should always consult with your doctor about your symptoms and concerns you might have.  There’s an easy way to find out if you have a deficiency or not and it is a simple blood test that tests your levels.  So if you’re feeling uneasy and think you might be deficient just make an appointment with your general doctor and they can guide you in the right direction.

The last thing I wanted to touch on is the foods that are “rich” in Vitamin D.  Now keep in mind that although these foods have Vitamin D, they are often in very small amounts and that’s why it is so common to be deficient.  Fatty fish such as tuna, mackerel and salmon are a good source of Vitamin D.  Also, fortified foods such as orange juice, soy milk, cereal, dairy product, beef liver, egg yolks and cheese are a good source as well.

I hope this article has raised awareness about this common problem in our country and also helped you understand a little more about Vitamin D.  You should always consult with your doctor before taking any over the counter supplements because they may interact with some medications that you may be on.  Also, the test for Vitamin D deficiency is very easy and can help you find out if you’re lacking it. It will also tell you how many units of Vitamin D you need to take if any.  They are found in 400 units all the way up to 50,000 units.  So if you feel tired and have aches and pains and frequent infections, I would suggest you look into this and consult with your doctor.

Sources:  

http://www.vitamindcouncil.org/about-vitamin-d/am-i-deficient-in-vitamin-d/

http://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods

http://www.scientificamerican.com/article.cfm?id=vitamin-d-deficiency-united-states

http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/