The Role of Vitamin D in Your Health: Exploring the Science and Benefits
Vitamin D is a vital fat-soluble vitamin that performs a bunch of essential functions in the body. Let's take a closer look at what exactly this vitamin does for us, the benefits it provides, what happens when we don't get enough of it, and how we can make sure we're getting enough through our diets.
Roles and Benefits of Vitamin D in Your Body:
Out of the myriad of benefits Vitamin D has, here are some of the ways it helps you keep yourself healthy:
Vitamin D is really important for strong bones and teeth. It helps your body absorb minerals like calcium and phosphorus, which are essential for maintaining healthy bones and teeth.
It helps modulate your immune response and reduce inflammation, which can help keep you healthy and feeling your best.
Alleviates symptoms of depression and improves your overall mood.
Supports healthy fetal development and pregnancy, as well as optimizes brain function and cognition.
As we get older, our risk of osteoporosis and fractures increases. But Vitamin D can help reduce that risk and keep our bones strong.
If you have type 2 diabetes, Vitamin D can be really beneficial. It can help regulate insulin levels and improve insulin sensitivity, which can be really helpful in managing the disease.
Strengthens muscles and reduces the risk of muscle weakness and falls.
Optimal ranges of Vitamin D:
Experts recommend that you need to maintain a Vitamin D level of 30-100 ng/mL in your body. Optimal vitamin D range, where we aim to be at Lifestyle Health and Wellness, is in the 50-80 ng/ml range. To absorb calcium, Vitamin D levels are required to be at least 34 ng/ml and the ideal level for bone health and fracture prevention is a minimum of 40 ng/ml.
Recommended Daily Intake:
The recommended daily intake of Vitamin D is 600-800 IU per day. It's worth noting that it can be difficult to get enough vitamin D through diet alone, especially for those who don't eat the above food products and who live in regions with low sunlight exposure.
Sources of Vitamin D: Where to Get the Daily Dose?
Sunlight: Sunlight is the most efficient way to boost your vitamin D levels. Aim to get around 15-20 minutes of sun exposure every day without sunblock.
Fatty fish: Fatty fish, such as salmon, tuna, sardines, and mackerel, are excellent sources of vitamin D. Cod liver oil is another rich source.
Eggs: Eggs are one of the best sources of vitamin D that you can add to your daily diet. Two eggs per day provide a substantial amount of the nutrient’s daily recommended intake.
Fortified foods: Many foods, including milk, orange juice, and breakfast cereals, are fortified with vitamin D. Check their nutrition label to see how much vitamin D a food contains.
Supplements: Vitamin D supplements are widely available and can be an easy way to ensure you're getting enough of this vital nutrient. We offer both oral and injection forms of vitamin D.
Who is at Risk for Vitamin D Deficiency?
Certain groups of people are at higher risk for vitamin D deficiency than others. These include
People who don't get much sun exposure: Vitamin D is primarily synthesized in the skin through exposure to sunlight. People who spend a lot of time indoors, cover their skin with clothing or sunscreen, or live in regions with low sunlight exposure may not get enough sun exposure to maintain optimal levels of vitamin D.
Older adults: As we age, our skin becomes less efficient at synthesizing vitamin D. Older adults may also be less likely to spend time outdoors, which can contribute to vitamin D deficiency.
People with darker skin: Melanin, the pigment that gives skin its color, can reduce the skin's ability to synthesize vitamin D. People with darker skin may therefore require more sun exposure to maintain optimal levels of vitamin D.
People with certain medical conditions: People with certain medical conditions, such as Crohn's disease, celiac disease, and cystic fibrosis, may have impaired absorption of vitamin D from the diet.
People who have obesity or have had weight loss surgery: Vitamin D is a fat-soluble vitamin, which means that it can become trapped in fatty tissues. People who have obesity or who have had weight loss surgery (also called bariatric surgery) may have lower levels of vitamin D in their blood as a result.
Infants who are exclusively breastfed: Although rare, this can happen to infants who don’t get enough vitamin D from Mom and are not supplemented.
Deficiency of Vitamin D:
Vitamin D deficiency is more common than we think, occurring in 36% of healthy young adults, 60% of nursing home residents, and 57% of hospitalized patients! Wondering where your levels are? Schedule your same day appointment for your Vitamin D lab draw (you do not have to be a patient).
Vitamin D deficiency can have a range of adverse health impacts, including:
Susceptibility to infection.
Increased Fatigue.
Weak and brittle bones, which can increase your risk of fractures and osteoporosis.
Muscle weakness, aches and pains, which can make it hard to move around and negatively impact your quality of life.
Increased risk of falls and fractures, particularly in older adults.
Impaired cognitive function and increased risk of dementia and Alzheimer's disease.
Increased risk of all the chronic diseases that Vitamin D can help prevent.
Adequate levels of Vitamin D can help prevent these diseases:
Rickets (in children)
Osteomalacia (in older adults)
Type 1 Diabetes Mellitus
Osteoarthritis
Hypertension
Cardiovascular events
Multiple Sclerosis
Hyperparathyroidism
Some cancers
Mental health conditions
At Lifestyle Health and Wellness, we make sure that you get the highest quality healthcare, and for that very purpose, we check a vitamin D level on every patient. We also offer injections and supplements of Vitamin D, along with lab testing and consultation services to make sure that you are running on an optimum level of Vitamin D.
Have you had your vitamin D level checked recently?
In good health,
Dr. Krista Grutz, DNP, ARNP, FNP-C