Vitamin D Deficiency and Five Ways to Boost Your Levels

This article looks at what vitamin D deficiency is and that it can occur even when living in a sunny environment. It will review common causes, effects of being deficient, and steps one can take to improve the level of vitamin D in their body.

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Vitamin D Deficiency and Five Ways to Boost Your Levels

At a recent annual check-up, your doctor ordered several blood tests, including vitamin D. To your surprise, the doctor informed you that your vitamin D was low. How could this be? You live in a sunny part of the country. Even if you live in a tropical or sunny environment, you can still be at risk of becoming vitamin D deficient. How can this happen? What can you do to get your level back to where it needs to be?

Vitamin D is a fat-soluble vitamin. Fat-soluble vitamins can be dissolved in fats and oils and "are absorbed along with fats in the diet and are stored in the body's fatty tissue and in the liver.” Vitamin D deficiency is present when a serum 25-hydroxy vitamin D level is less than 20ng/mL. Several factors can cause a deficiency, including limited exposure to sunlight.

You may have heard vitamin D called the "sunshine vitamin.” This is because the human body can produce it on its own when the skin is exposed to ultraviolet (UV) light from the sun. This is the main source of vitamin D for most people. Hence, being told you are vitamin D deficient when you live in a sunny locale can come as a surprise. However, not everyone can get enough vitamin D from sunlight, especially if they live in warm sunny conditions that rely on staying indoors for air conditioning; live in areas with limited sun exposure; have darker pigmented skin; or if they cover their skin for cultural or health reasons.

Additional Factors That Can Cause Vitamin D Deficiency

  • A poor diet that is low in vitamin D-rich foods
  • The use of certain medications that interfere with vitamin D absorption
  • Certain medical conditions, such as Crohn's disease or celiac disease which affect the gut's absorption of vitamins.

Vitamin D is essential for bone health and helps the body absorb calcium and phosphorus. Yet, it also plays a role in other important body functions, such as supporting the immune system, maintaining healthy muscle function, and reducing the risk of certain diseases. The effects of being low in vitamin D can be significant and long-lasting. In children, vitamin D deficiency can cause rickets, a condition characterized by softening and weakening of bones, leading to deformities. In adults, low vitamin D levels can cause osteomalacia, which results in softened bones, causing bone pain, weakened muscles, and increasing the risk of fractures. Research has linked low vitamin D to several health problems, such as depression, cardiovascular disease, and an increased risk of certain types of cancer.

What You Can Do to Improve Your Vitamin D Level before Your Next Doctor's Visit

Increase your exposure to sunlight

The body naturally produces vitamin D when our skin is exposed to sunlight and ultraviolet B (UVB) rays. Target 15-20 minutes of sun exposure a day.

Eat food rich in vitamin D

This includes fatty fish, such as salmon and mackerel, egg yolks, and mushrooms. You can also shop for fortified foods, such as dairy products, orange juice, and cereals that have added vitamin D.

Take a vitamin D supplement

The recommended daily intake for adults is 400-800 international units (IU) per day. If your vitamin D is significantly low, your physician may write a prescription for a higher dose to be taken for a set period of time.

Maintain a healthy weight

Being overweight or obese can decrease the amount of vitamin D that your body can absorb, making it more difficult to get enough from your diet or supplements.

Exercise regularly

Regular physical activity supports strong bones and muscles, which is important for those with a low vitamin D level.

Vitamin D plays a critical role in maintaining good health and preventing a range of health problems. If you think that you may have low vitamin D, speak with your healthcare provider at your next check-up. Be proactive by making simple changes to your lifestyle, like the ones shared in this article. You will not only improve your vitamin D levels, but also maintain optimal health.

References/Resources

Fat-soluble Vitamin (defined): National Cancer Institute

Vitamin D - What's the "right" level?: Harvard Health Publishing

Vitamin D - The "sunshine" vitamin: National Library of MedicineVitamin D

Deficiency: MedlinePlusWhat to know about osteomalacia: MedicalNewsToday

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Linda Rooney

About Linda Rooney

Linda Rooney is a licensed speech pathologist, gerontologist, and a freelance health writer. Her work has included working with older adults across a wide variety of settings. Most recently, her career has focused on improving healthcare quality working with private companies, nursing homes, and with several state Quality Improvement Organizations (QIOs).

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Specializes in Certified Nurse Midwife.

Thanks for the brief review.  The amount of Vit D recommended is for bone health. We actually need significantly more to support the immune system, reduce inflammation, and reduce cancer growth.  

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Specializes in Gerontology/Progressive Neurological Disorders.

Ruth - thanks for taking the time to read my article. Indeed, it is a primer on vitamin D, and I agree that this vitamin plays a greater role than bone health. Soon after I submitted the article, one of my news feeds contained an article on vitamin D, that it goes beyond the often cited childhood-risk for rickets. In fact, I became interested in it because I tested as low back in December. Physician prescribed supplementation soon resulted in the alleviation of my bone and muscle pain that had started for no discernible reason. Many vitamins play a greater role than once thought. Thanks again!

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