Think of vitamin D as liquid sunshine that strengthens your skeleton. Just as plants need sunshine to thrive, we humans absorb sunlight to trigger our bodies to produce vitamin D. But don't worry: You don't need to (and shouldn't!) bake in the sun all day to get your fix. There are several other ways to get more vitamin D in your life.
What's So Important About Vitamin D?
Vitamin D, also known as calciferol, is a fat-soluble vitamin. This means it needs fat to dissolve and be absorbed into the body, and it is stored in your body's fat tissues and liver.
Without vitamin D, your body can't absorb calcium, which it needs to build bone. Aside from supporting, strengthening and protecting bones, teeth and muscles, vitamin D may help to strengthen the immune system and may help protect against diseases like diabetes, heart disease, and some cancers and autoimmune disorders. Vitamin D may also support mental and brain health and is thought to play a role in preventing depression and cognitive decline (e.g., Alzheimer's).
How Much "D" Do You Need?
Globally, about 1 billion people are deficient in vitamin D. In the Pacific Northwest, this deficiency is common. According to certain studies, "The climate of the Pacific Northwest during the winter months may lead to a higher incidence of these diseases due to vitamin D insufficiency resulting from a lack of sunlight."
That said, most Americans across the country receive less than the recommended amount from their diets and lifestyles. The recommended dietary allowance for vitamin D is listed below:
- Up to 1 year old: 10 mcg (400 IU)
- Between 1 and 70: 15 mcg (600 IU)
- Older than 70: 20 mcg (800 IU)
Certain groups have a higher risk of getting too little vitamin D and should take care to get regular health check-ups and periodic vitamin D screenings. These include:
- Individuals older than 65 years of age
- Infants, especially those who are only breastfed
- Those who are hospitalized for long periods
- Individuals who are obese (those with a high proportion of body fat may need higher amounts of vitamin D to maintain optimal levels)
- People with chronic diseases
3 Ways to Satisfy Your Need for Vitamin D
1. Natural Sunlight
Vitamin D is unique in that it can be made in your body from sunlight, which is why it's sometimes referred to as the "sunshine vitamin." As a general recommendation, aim for moderate exposure to sunlight (about 10 to 30 minutes) several times a week to get more vitamin D. Some scientists recommend exposing a third of the area of your skin to the sun. This will vary based on your skin complexion and sensitivities, so make sure to pay attention and apply sunscreen.
Although this is a natural source of the vitamin, it's not a reliable sole source for everyone — especially for those who live in northern latitudes. The Pacific Northwest is an overcast region, where sunny days can be hard to come by.
According to Dr. Caroline Tse, an associate professor of neurology at the Oregon Health & Science University School of Medicine, it doesn't need to be a bright and sunny day for your body to receive ultraviolet B (UVB) light and produce vitamin D. Rather than opting for a tanning bed to get those UV rays, Tse says, "Just go outside for at least 15 minutes a day. No problem if it's cloudy, since a cloudy day in the Pacific Northwest is still far brighter than your typical artificially lit indoors."
For an alternative or supplemental option, you may want to consider adding indoor UV lamps or bulbs in your home. Use these with caution and only under professional guidance to avoid overexposure.
For those in the PNW region, it's best you combine multiple methods to reach your recommended levels of vitamin D. Read on for more on those methods.
2. Dietary Sources
Another thing that makes vitamin D unique is that it is found in very few foods compared to other vitamins. Still, some foods provide natural sources of vitamin D, including fatty fish like salmon, halibut and mackerel; small fish like herring and sardines; egg yolks; and some types of mushrooms. You can also increase vitamin D in your diet by consuming orange juice, cow and/or soy milk, oatmeal and many cereals that are often fortified with the vitamin. Make sure to check the food label to see whether it's fortified or not.
"While it's hard to get vitamin D through food alone (which is why it's added to milk, cereals, juices and other foods), the Pacific Northwest is a good place to try," says The Columbian, given that the area is known for its fresh fish.
3. Vitamin Supplements
Taking supplements is among the most effective ways to increase vitamin D — and for many people, like those in the PNW, this may be a necessary step to reach optimal levels.
There are two types of vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol). Your skin makes D3 when it's exposed to the sun. Although your body recognizes both types, D3 is more effective at raising vitamin D blood levels. If you choose to supplement, make sure you take vitamin D3 and purchase only from a reputable brand.
Always consult with a healthcare professional before starting new supplements and to receive guidance on the right dosage.
Staying Happy and Healthy With Vitamin D
The importance of vitamin D is becoming better understood, prompting an increased awareness of this vitamin's essential role in ensuring overall health. A combination of sunlight exposure, food choice and supplements can ensure you get enough vitamin D to support your body. It's important to find a balance of sources, taking into consideration your geographic location, schedule and lifestyle.
Regardless of your source of vitamin D, it's key to maintain a healthy weight through a balanced diet and exercise to support vitamin D metabolism. Professional guidance and regular monitoring can help keep your levels consistent; a healthcare provider can recommend adjustments to your sun exposure, supplementation and diet if necessary. This way, you can stay happy and healthy all year long.
These articles are intended for informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment and are not intended to treat or cure any disease. Never disregard professional medical advice or delay in seeking it because of something you have read in these articles. Advances in medicine may cause this information to become outdated, invalid, or subject to debate. Professional opinions and interpretations of scientific literature may vary. Consult your healthcare professional before making changes to your diet, exercise or medication regimen.