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Vitamin D and Your Health
Dr. Fedelem • March 31, 2025
D is for Defense: Three Essential Things to Know
What is Vitamin D, and How Much Do I Need?
Vitamin D is a crucial nutrient that plays a variety of important roles in your body. It is essential for helping your body absorb calcium, which is vital for maintaining strong bones and preventing bone disorders like osteoporosis. However, the benefits of vitamin D extend far beyond bone health.
For most adults between the ages of 19 and 70, the recommended daily intake of vitamin D is 600 IUs (International Units). For those over 70 years of age, the recommendation increases to 800 to 1000 IUs.
How Do I Get Vitamin D? Through Diet or Sunlight?
Vitamin D can be obtained through a combination of diet, sunlight, and supplements.
Some of the best food sources of vitamin D include fatty fish like salmon, mackerel, and tuna, as well as cod liver oil. Other foods, such as milk, certain cereals, and fortified orange juice, are often enriched with vitamin D to help boost intake. Eggs and cheese also provide small amounts of vitamin D.
In addition to dietary sources, your body can produce vitamin D when your skin is exposed to sunlight. When the sun's ultraviolet (UV) rays hit the skin, a process begins that converts cholesterol into vitamin D. However, it's important to note that this process requires careful balance. Experts recommend limiting sun exposure to no more than 15 minutes per day to avoid the risks of overexposure, which can lead to skin damage and increase the risk of skin cancer. People with darker skin tones, for example, tend to produce less vitamin D due to higher levels of melanin in their skin, which blocks UV rays.
What About Supplements?
Vitamin D supplements are another way to ensure you’re getting enough of this essential nutrient, especially if you’re not able to meet your needs through diet and sunlight alone. Vitamin D is available in two forms: D2 (ergocalciferol) and D3 (cholecalciferol). Both forms help raise vitamin D levels in the body, but D3 is generally considered more effective at increasing and maintaining those levels over time.
While vitamin D supplements are available over the counter in various forms, including in multivitamins, it’s important to take them under the guidance of a healthcare provider. This is because excessive vitamin D intake can lead to toxicity, which can result in symptoms such as nausea, vomiting, weakness, and serious complications like kidney damage. If you’re unsure whether you need a supplement, a simple blood test can help determine your vitamin D status.
It’s estimated that about 40% of the U.S. population is vitamin D deficient, with certain groups being at higher risk, including older adults, individuals with darker skin tones, and those who live in northern latitudes with less sun exposure. If you are concerned that you may not be getting enough vitamin D through diet and sunlight, supplements could be a helpful addition to your routine. Your healthcare provider can help you determine the right dosage for your specific needs.
The Bottom Line
Vitamin D is a vital nutrient for overall health, from supporting bone health to bolstering the immune system. While sunlight and dietary sources can provide the necessary amounts, many people are still deficient in this essential vitamin. To ensure you’re meeting your vitamin D needs, focus on vitamin D-rich foods, safe sun exposure, and consider supplements. Talk to your healthcare provider about getting tested for vitamin D deficiency, especially if you’re in a high-risk group. With the right steps, you can safeguard your health and ensure your body gets the defense it needs.
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Defeat Diabetes Month is observed every April
National Nutrition Month, celebrated every March, was established by the Academy of Nutrition and Dietetics to promote informed food choices and healthier eating habits. Understanding nutrition is crucial as it affects every aspect of our lives, from physical health to mental well-being. A balanced diet rich in essential nutrients supports growth, maintains a healthy weight, and reduces the risk of chronic diseases like heart disease, diabetes, and cancer.
Many people set New Year’s resolutions to improve their health, but these resolutions often fail due to unrealistic expectations or vague goals. To improve your chances of success, it’s important to set specific, attainable objectives and take small, manageable steps that can easily become part of your routine. Here are six practical and achievable health-related resolutions to help you stay on track throughout the year. 1. Lose Weight and Keep It Off Losing weight is a common New Year’s resolution, but it’s important to approach it with patience. Rather than opting for quick fixes or fad diets, focus on gradual and sustainable weight loss. Aim for losing one to two pounds per week, a healthy pace that is more likely to lead to long-term success. Pair a balanced diet with regular physical activity and focus on making lasting lifestyle changes. Consistency and persistence are essential to keeping the weight off and maintaining a healthy body over time. 2. Eat a Healthy Diet Eating a nutritious diet is key to overall health. Start by incorporating more fruits, vegetables, whole grains, and lean proteins into your meals. Foods high in fiber, such as fruits and vegetables, help you feel fuller for longer, which can reduce the chances of overeating. Mindful eating is another important aspect—slow down and savor each bite, allowing your brain time to recognize when you’re full. 3. Sit Less, Move More Committing to a full workout routine can be intimidating, especially for beginners. Instead of focusing only on formal exercise, aim to increase your daily movement. Small changes, like parking farther away from the store, taking the stairs instead of the elevator, or stretching during TV breaks, can add up to significant increases in physical activity. These small adjustments can help you become more active and, as you gain confidence, you may feel inspired to incorporate more structured exercise into your routine. 4. Schedule an Annual Checkup Good health isn’t just about diet and exercise—it also involves regular medical checkups. Scheduling an annual visit with your healthcare provider allows you to catch potential health issues early. Even if you feel healthy, it’s essential to schedule screenings and other health assessments. This yearly checkup is also an opportunity to discuss any concerns with your doctor and stay proactive about your well-being. 5. Take Steps to Reduce Stress Chronic stress can have a negative impact on both mental and physical health, making stress management essential. Incorporating stress-reduction techniques like deep breathing, mindfulness meditation, or short walks can help lower stress levels. Taking even a few minutes each day to relax can help you build resilience and improve your ability to handle challenges. A balanced approach to managing stress will enhance both your mental and physical well-being. 6. Get More Sleep Adequate sleep is crucial for both physical recovery and mental clarity. Create a calming bedtime routine, reduce screen time before bed, and ensure your sleep environment is quiet and comfortable. If you continue to have trouble sleeping, consulting a healthcare provider may help you identify solutions. How to Stick to Your Resolutions Setting resolutions is just the first step; staying committed requires consistency. Make your goals specific and realistic, breaking them into smaller, achievable steps. Track your progress with tools like fitness apps or journals, and celebrate milestones along the way. Remember that perfection isn’t the goal—if you slip up, simply refocus and keep moving forward. By making small, consistent changes, you’ll be on your way to a healthier, happier year
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