One of the highlights of my week last week was getting the dreaded annual physical out of the way. While there, I learned that my Vitamin D levels are low. Again. Despite supplementing and taking in more than my share of fish oils, my 24 units fell well below the 30-100 range that is considered ideal.
Here in the Northern Hemisphere, our daylight hours are slowly growing but winter is a good time to think about Vitamin D, the “sunshine vitamin”. Did you know that 40-60% of the US population is vitamin D deficient? Vitamin D is the only vitamin the body manufactures from sunlight (UVB). But the level of vitamin D found in our body has been compromised because many of us:
1. Spend so much time indoors
2. Live in Northern climates where sunlight is limited
3. Use sunscreen extensively
A rare sunny day, but lately it’s often been too cold to go out.
You probably know that vitamin D is good for healthy teeth and bones. But there are numerous additional benefits as well. Vitamin D deficiency is a root cause of:
Depression and chronic fatigue syndrome
Fibromyalgia
Depression
Back pain
Cancer
Diabetes
Impaired immunity
Obesity
High blood pressure
Cognitive function
How do I get sufficient Vitamin D?
With 15-20 minutes of exposure to sunshine per day your body will make 10,000-15, 000IUs of Vitamin D. Morning sunshine is best. Other than sunlight, Vitamin D comes from eating cold water fish like salmon, mackerel and sardines, cod liver oil, egg yolks, fortified milk and beef liver and some mushrooms.
Although the DV (daily value as defined by the FDA) for vitamin is 400IU, studies have shown that higher levels, depending on your specific test results, are optimal.
What about Vitamin D enriched foods?
Sadly these haven’t had much impact on Vitamin D levels since many food manufacturers cut costs by using a synthetic form of vitamin D.
So I’ll be mega-dosing Vitamin D for 4 weeks then retesting. Then doing my best to keep my levels in a healthy range. I think this is a good excuse to travel to a sunny, tropical locale.
Do you know your vitamin D level? Do you struggle with it in winter?
I just found out about 4 weeks ago that I was extremely D deficient. I am right now on a once a week mega dose in fact. I will indeed be taking a supp from here on out. I believe it was part of the cause of my stress fracture.
I don’t know mine, but I would imagine it would be lower in the winter. I feel like in the summer I am outside all the time. I do take a calcium supplement with vitamin D, so hopefully that helps a bit.
I’ve been low in the past, but since I rarely go to a doctor, I really don’t know. Probably should check.
Its a catch 22 – use sunscreen to prevent skin cancer, don’t use sunscreen because you need vitamin D. (And, sometimes I wonder if the chemicals we slather on our bodies are part of the problem anyway!) A good (short) dose of sunshine makes me feel better, both mentally and physically.
I haven’t had my levels checked, but I think I need to. I have several friends who tested low. And my husband also tested a little low.
Here’s a really, really interesting article about Vitamin D deficiency. Definitely worth asking your doctor about what else might be going on if supplements aren’t doing the trick for you.
http://www.precisionnutrition.com/stop-vitamin-d
My D levels are always low. I don’t think I have ever had a test come out in the normal range. That’s what I get for living in WA I guess;) I take a supplement every day to try and keep on top of it.
I second going somewhere warm!!! I found out my vitamin D was low when I had my bloodwork done at the beginning of this pregnancy. I was surprised since I was running outside a lot but who knows. Since then, I have had the joy of dosing big time on the vitamin. I’m going to be retested Friday so I’m anxious to see how I’m doing.
Ohhh, it’s a little gloomy out today, I so need some more vitamin D.
Vitamin D is so crucial! I take supplements (more in the winter) and try to get sunshine outside when I can. Good post!
I don’t know mine yet but i definitely struggle with it. I was not aware of impacts of Vitamin D. Thanks for sharing!!
Just found out my levels are pretty low, not surprising since we live in Michigan.
I don’t know if I’ve ever had my Vitamin D levels checked- since I have my physical next month I’m going to ask them to check – now that I have to get less sun exposure I might need to supplement.
Vitamin D levels will never be a problem for me. Even in winter I get enough sunlight when I run. My issue will most likely be the risk of skin cancer. It’s a fine line that we have to walk.
I’ve never had my Vit D checked but I probably should. I’m the worst patient…I do take a megadose of Vit D daily. Looking forward to getting the real deal in March!
Ugh this is me. I live in Alaska and near the solstice we had a reported 5.5 hours of sunlight per day, which doesn’t take into account the fact that the sun is either behind mountains or clouds most of the time! I was so deficient in vitamin D that I had to start taking supplements and using a Happy Light. Vitamin D is serious stuff! I hope you’ll be able to start feeling like normal with an increase in vitamin D soon!
Gotta love the mid-west and epidemic of vit D deficiencies during the winter. I have my vit D levels checked annually. So far so good.
Ugh–it is so tough to get it at this time of year, isn’t it? I’ve read that even if you are out in the sunshine (via running, etc) the sun is too far away to help w/ vitamin D at this time of year. I haven’t had my bloodwork done in a while–I was low, too, last time around. Time to check!
Oh yes, I get this–I have vitaligo, and as a result don’t get much sun ( I cover up and use loads of sunscreen), I have to take supplements otherwise my levels are have been very low. I give my kids a supplement too because we use so much sunscreen.
I needed to hear this one. Makes me want to take a my dogs out for a walk, right now! Yesterday, was a sunny day, and we went hiking, and now that I look back, we were all in amazing moods. Vitamin D makes a big difference. Thanks for all the info!
I don’t know my Vitamin D level, but I know that I do have a tendency to get sad and depressed in the winter. My dad does too and he buys “happy lights” as he likes to call them. Apparently they are light bulbs you can buy at Home Depot to put in your lights at home. He says they work wonders!
I found out I had low levels after becoming pregnant. Who knew?! So now I take 2,000 UI a day. And I was getting plenty of sun and eating enough spinach, eggs and salmon.
I do not know what my level is :(. I am getting ready to check to see if D is in my multi I take- hold on……yup- it is in there, whew! I do know that if the sun is not shining down hear after a couple days people get grumpy!!!!
funny, just talked to my dietitian on wednesday about getting blood checked for all nutrient levels to see. i obviously LIVE in sunscreen, but still think i’m outside enough to get Vitamin D.
Not an ad… just what I use… I get PurePharma “M”(Magnesium), “O”(Fish Oil), and “D”(Vit D). You can just buy whichever supplement you want and not all 3. I get them all for inflammation, I tend to have low mag anyway, blah blah blah. Obviously real (outdoors) D would be best. Boo winter!