Don't be D-ficient!

Blog post written by Kaitlyn Smith, IUPUI dietetic intern

Vitamin D is an important nutrient for our bodies, but many people do not get enough! Vitamin D is one of the most common vitamin deficiencies in the United States. In fact, approximately 35% of American adults have vitamin D deficiency. In this blog, we will uncover sources of vitamin D, why it’s necessary and what complications vitamin D deficiency has on the body.  ​

Image from onbetterliving.com

Why do we need vitamin D?  

Vitamin D helps to maintain calcium and phosphorus levels in our blood to build healthy bones and tissues.  It also supports a healthy immune system, promotes normal cell growth, and helps fight inflammation.
 
Sources of vitamin D

The recommended amount of vitamin D per day is:

• 400 International Units (IU) for infants under the age of 1
• 600 IU for individuals ages 1-70 years
• 800 IU for adults over the age of 70

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We can get vitamin D from several different sources, including:

• Sun exposure - Our bodies can produce vitamin D by spending time in direct sunshine. About 15-30 minutes in the sun a few times a week is usually enough to provide the necessary amount of vitamin D. It's good to get outside!
• Foods - Some foods naturally have vitamin D, such as egg yolks, beef liver, fatty fish (like salmon, trout, and tuna), and mushrooms. Other foods have vitamin D added to them, such as milk, yogurt, cereal, and orange juice. All of these can help us meet our daily vitamin D needs.
• Supplements - Vitamin D supplements (pills, capsules, drops, etc.) are not usually necessary if we spend time outdoors and eat foods rich in vitamin D. However, they can be helpful for some individuals who are at risk of deficiency - see examples below. Please talk to your doctor and/or a registered dietitian (RD) before starting any supplements.​

Image from www.yalemedicine.org

Vitamin D deficiency

Anyone can be affected by vitamin D deficiency. However, some people are at a higher risk of not getting enough vitamin D, including:

• Breastfed infants - Human breast milk does not usually provide enough daily vitamin D
• Older adults - Our bodies lose the ability to create enough vitamin D over time
• People with darker skin tones - More pigment (melanin) in the skin can block vitamin D creation in the body
• Individuals who do not regularly eat foods rich in vitamin D - This could be due to dietary choices, food allergies, or not having regular access to these foods
• People with limited sun exposure - This includes individuals who spend most of their time indoors or keep most of their skin covered for various reasons

These individuals may benefit from additional time in the sun, eating more vitamin D-rich foods, and/or a vitamin D supplement.

Symptoms of vitamin D deficiency can include:

• Mood changes
• Fatigue
• Muscle cramps or weakness
• Bone and/or joint pain
• Dental problems

Vitamin D deficiency is diagnosed with a blood test. If you are experiencing these symptoms or have other concerns, please contact your doctor to assess the best plan for your individual health.  

​Increasing vitamin D intake
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Besides spending more time outdoors, we can make sure we are getting enough vitamin D through the foods we eat. Try these simple ways to meet your daily needs:
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1. Get creative and use the same vitamin D-rich ingredients in different ways! For example, try yogurt as a snack, in a smoothie, and as a baking ingredient.
2. Swap some of your go-to items for foods fortified with vitamin D. Read the Nutrition Facts labels on products and look for juices, cereals, and other items with added vitamin D.
3. Add vitamin D-rich foods into your favorite meals rather than creating a whole new grocery list - see a sample meal plan below. You can find foods high in vitamin D at the grocery store, farmers' market, and/or food pantry. All forms count - fresh, frozen, canned, and dried - and SNAP and WIC dollars can help stretch your grocery budget even further.​

​Vitamin D impacts our body in many ways, so it is important to get enough on a daily basis. For more resources about vitamin D, please refer to the sources below.  

Sources:
https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency 
https://www.ncbi.nlm.nih.gov/books/NBK532266/ 
https://www.medicalnewstoday.com/articles/318060 
https://www.hsph.harvard.edu/nutritionsource/vitamin-d/ 
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/