Since Vitamin D can be assimilated in the body by exposure to the sun, many individuals make the false assumption that they are getting adequate levels of Vitamin D every day, but statistics show that about one third the population is deficient in this vital nutrient. There are many reasons for this problem: sunscreen, lack of outdoor time, weather and seasons, lack of fatty fish in the diet, affects of aging, and skin color.
People who are more susceptible to a deficiency are:
- Those over 70 years of age, kidneys are not able to convert vitamin d into its active form.
- Exposure to sun is limited: due to spending a lot of time indoors; living in climates with limited sunny days; wearing a lot of garments; or sunscreen protecting you from sun exposure.
- Those with darker skin have higher amounts of melanin which reduces the bodies ability to make vitamin D from sun exposure.
- Those suffering from celiac disease, Crohn’s disease, and cystic fibrosis due to issues with digestive absorption.
- Those suffering from liver or kidney disease.
- People with a BMI over 30.
- Pregnant or Lactating women
- Vegans
Signs of Vitamin D deficiency:
- You get sick often. Vitamin D plays a crucial role in the strength and ability for your immune system to fight off infections.
- Fatigued often. Researchers have found a direct link between those whom complain of daytime fatigue and inadequate amounts of vitamin D.
- Bone and lower back pain. Large observational studies have found a relationship between a deficiency in vitamin D and chronic lower back pain and pain in the legs, ribs or joints.
- Suffering from depression.
- Low bone mineral density.
The roles vitamin D plays in the body:
- Enhances calcium absorption for healthy bones
- Helps with muscle strength and power
- Enhances mood and sleep
- Boosts immune system function
- Aids in prevention of some cancers, heart disease, and diabetes.
How to get vitamin D:
- Sun exposure: Between the hours of 10 am to 3 pm for 10-15 minutes (fair skin) 25-30 minutes (dark skin) a day with no sunscreen, exposing arms, legs, back, and face.
- Food sources (IU per serving):
- Cod liver oil, 1 tablespoon: 1360
- Swordfish, cooked, 3 ounces: 566
- Salmon (sockeye) cooked, 3 ounces: 477
- Tuna, canned in water, drained, 3 ounces: 154
- Orange juice fortified with vitamin D, 1 cup: 137
- Milk, vitamin fortified, 1 cup: 115-124
- Yogurt, fortified with 20% of the daily value of vitamin D, 6 ounces: 80
- Sardines, canned in oil, drained, 2 sardines: 46
- Liver, beef, cooked, 3 ounces: 42
- Egg yolk, 1 large: 41
- Cereal, fortified with 10% of the daily value of vitamin D, 1 cup: 40
- Cheese, Swiss, 1 ounce: 6
- Supplementation using Vitamin D3.
If supplementing the recommended amount of vitamin D:
| Life Stage | Age | RDA I.U./Day | Upper Limit I.U./Day |
| Infant | 0-6 months | 400 | 1000 |
| Infant | 6-12 months | 400 | 1500 |
| Children | 1-3 years | 600 | 2500 |
| Children | 4-8 years | 600 | 3000 |
| Children | 9-13 years | 600 | 4000 |
| Adolescents | 14-18 years | 600 | 4000 |
| Adults | 19-70 years | 600 | 4000 |
| Adults | 71+ years | 800 | 4000 |
| Pregnancy | – | 600 | 4000 |
| Breast-feeding | – | 600 | 4000 |
If you suspect you are vitamin D deficient you should ask your doctor to get your blood tested for current vitamin d levels. Your doctor can give you specific recommendations on daily doses which would be significantly higher than what is listed above. A blood level of less than 12 nanograms per milliliter (ng/mL) will get you the vitamin D deficiency diagnosis. Insufficiency or pre-deficiency is when your blood levels are between 13 and 20 ng/mL.
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