Have you heard of the superstar vitamin that plays a crucial role in hormone regulation? Yes, we’re talking about Vitamin D! This wonder vitamin is highly talked about and deservedly so. Unfortunately, while the sun is the easiest and main source of this vitamin, not everyone is able to get enough throughout the day. This is especially concerning during the gloomy winter months when sunlight is a precious commodity.
It is estimated that about 25% of the population does not consume the daily recommended amount of vitamin D, and about 8% are at risk of a deficiency. If you want to make sure you’re getting enough vitamin D, it is crucial to understand the different sources and benefits of this essential nutrient.
Why Is Vitamin D Important?
Vitamin D has many important functions throughout the body. The primary role of this vitamin is to regulate calcium and phosphate to build and maintain healthy bones. Once it is absorbed, the vitamin is synthesized, activating calcium and phosphate absorption. Additionally, this vitamin can reduce inflammation, prevent cancer, and boost the immune system.
According to the American Cancer Society, higher vitamin D levels are associated with a lower risk of colorectal cancer. Studies found that individuals who do not have enough are at a 31% higher risk for developing colorectal cancer.
What Problems Can Arise If I Don’t Get Enough?
Low vitamin D levels can contribute to many health issues, including weak or easily fractured bones, fatigue, mood changes, hair loss, and a whole host of other disorders.
Since this vitamin boosts the immune system, you may get sick more frequently if there are low levels of it in your system. Research has also shown a link between vitamin D and depression. Seasonal depression is a term used during the cold, darker months when there is a lack of sun. Often vitamin D can increase your vitamin levels, boost your mood, and fight seasonal depression.
As stated above, vitamin D and calcium work directly together. If we do not have enough, our body will not be able to absorb the calcium, even if we have excess calcium in our bodies! Not having enough directly correlates with not enough calcium being absorbed in our bodies which leads to brittle bones and osteoporosis.
How Do I Know If I Am Deficient?
Vitamin D deficiency is rare and is more common in individuals with a specialized diet, such as vegan individuals, lactose intolerant, or who cannot tolerate fish. In addition, individuals who have certain health conditions may also be at risk, such as inflammatory bowel disease, which includes ulcerative colitis and Crohn’s disease, those who are obese, and those who have gone through gastric bypass surgery.
Did you know that lacking enough vitamin D can cause some scary-sounding diseases? Rickets and osteomalacia may not be household names, but they shouldn’t be ignored. Rickets causes bones in children to become soft and bend easily since the bone wasn’t able to mineralize properly during growth. Osteomalacia, on the other hand, weakens and softens bone tissue in adults.
Below are symptoms to look out for if you lack vitamin D.
- Frequent illness or infections
- Decrease in mood
- Fatigue
- Bone or back pain
- Hair loss
What is the Recommended Daily Amount Of Vitamin D?
According to NIH (National Institutes of Health), receiving at least 600 IU daily is recommended. In addition, adults older than 70 should receive at least 700 IU daily.
If you don’t receive enough sunlight, have kidney disease, liver disease, Crohn’s, celiac disease, or have undergone gastric bypass surgery, it is essential to talk to your doctor as you may be at risk for vitamin D deficiency.
Where Else Can I Find Vitamin D?
Sun Exposure is the primary source of this vitamin. When ultraviolet light is absorbed from the skin, our body triggers vitamin D synthesis. Therefore, the daily recommended amount of 30 minutes in the sun is adequate.
Other sources of this vitamin include:
- Fatty fish (salmon, tuna, sardines)
- Egg Yolk
- Milk fortified with vitamin D
- Fortified cereals
- Vitamins (Vitamin D or Fish Oil)
Too much of this vitamin is rare and can occur from too many supplements. According to the NIH, toxicity is unlikely under 10,000 IU a day. Symptoms of toxicity include loss of appetite, vomiting, and diarrhea.
Wrapping It Up
Maintaining and consuming the daily recommended amount of vitamin D is essential to keep our body functioning and prevent any health concerns that may arise. If you think you may be deficient, contact your doctor to check your blood levels.
At BUMP Vitamins, we offer a wide variety of vitamin D to ensure you receive the daily recommended dose. We even provide bundles with sufficient vitamin D to keep your bones strong and healthy.
Pharmacists and health experts worked together to create a personalized quiz to recommend the best supplements based on your lifestyle, medical conditions, and any nutritional needs and desires. Unlike most store-bought vitamins, our supplements go through the same verification process as a prescription drug would to ensure quality and safety. In addition, each order is personally verified by a licensed pharmacist.
Ready to find out the best supplement for you? Take the quiz today.
