Vitamin D, often referred to as the "sunshine vitamin," is essential for maintaining good health. Despite its importance, many people don't get enough of it. Let’s take a look at why vitamin D intake matters and the best sources to ensure you're getting enough.
Why the Human Body Needs Vitamin D
Bone Health
Vitamin D plays a vital role in calcium absorption in the gut, which is necessary for maintaining healthy bones and teeth. Without enough vitamin D, bones can become thin, brittle or misshapen. In children, severe deficiency can lead to a condition called rickets, which is characterized by soft and weak bones and can lead to limb deformation. In adults, it can lead to osteomalacia or contribute to osteoporosis.
Immune Function
Vitamin D supports the immune system, helping to fight off infections and reduce inflammation. Adequate levels of vitamin D may reduce the risk of chronic diseases such as cardiovascular disease, diabetes and certain cancers.
Mental Health
There is growing evidence that vitamin D affects mood and cognitive function. Deficiency has been linked to a higher risk of depression and other mental health issues.
Muscle Function
Vitamin D is essential for muscle function. A deficiency can lead to muscle weakness and pain, affecting overall physical performance, and increasing the risk of falls in older adults.
Good Sources of Vitamin D
1. Sunlight - The most natural way to get vitamin D is through exposure to sunlight. When your skin is exposed to UVB rays, it produces vitamin D. However, factors like geographical location, time of year, skin pigmentation and sunscreen use can affect how much vitamin D your skin produces.
2. Foods - While sunlight is the best source, you can also get vitamin D from certain foods. Here are some of the best dietary sources:
· Fatty fish like salmon, mackerel, and sardines are excellent sources of vitamin D.
· A single tablespoon of cod liver oil provides more than the daily recommended intake of vitamin D.
· Egg yolks from chickens raised outside or fed vitamin D-enriched feed have higher levels of the vitamin.
· Many dairy products, plant-based milks, orange juice, and cereals are fortified with vitamin D.
3. Supplements - For those who can’t get enough vitamin D from sunlight and food, supplements can be an effective way to ensure adequate intake.
Tips for Reaching Optimal Vitamin D Levels
Aim for about 10-30 minutes of midday sun several times per week. Adjust the duration based on your skin sensitivity and geographical location.
2. Include fatty fish, egg yolks, and fortified foods in your diet regularly.
If you have limited sun exposure or dietary intake, talk to your healthcare provider about taking a vitamin D supplement.
Regular blood tests can help ensure you maintain optimal vitamin D levels, especially if you're at risk of deficiency.
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