Vitamin D is known as “The Sunshine Vitamin” because your body produces naturally when exposed to sunlight. Just 10 minutes a day can be enough for a person with fair skin, though you can also get your D through a variety of foods and supplements.
Why is this so important?
Vitamin D refers to a group of fat-soluble secosteroids that are responsible for increasing intestinal absorption of critical minerals, such as: calcium, iron, magnesium, phosphate, and zinc. These particular minerals are vital components in the growth and health of bones, the modulation of cell growth, neuromuscular and immune function, and the reduction of inflammation.
This means that a vitamin D deficiency in adults can lead to a variety of symptoms, including:
- General tiredness and/or chronic fatigue
- Generalized aches and pains, with a general sense of not feeling well
- Chronic bone or muscle pain or
- Ongoing weakness, lethargy or lack of vitality
- Stress fractures, especially in the legs, pelvis and hips
- Increased anxiety and depression
Since many of the symptoms are present with other conditions, you should check with your physician to determine if you are suffering from a Vitamin D deficiency.
Food sources of Vitamin D
There are some foods that contain vitamin D naturally, though not many. Because of this, some foods are fortified, which means that vitamin D has been added. Foods that contain vitamin D include:
- Salmon
- Sardines
- Egg yolk
- Shrimp
- Milk (fortified)
- Cereal (fortified)
- Yogurt (fortified)
- Orange juice (fortified)
It can be difficult to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help.
How Much is Enough Vitamin D?
According to the latest information available from the Institute of Food and Agricultural Sciences, new Vitamin D intake recommendations, based on international units (IUs) per day, are now available:
- Children and teens: 600 IU
- Adults up to age 70: 600 IU
- Adults over age 70: 800 IU
- Pregnant or breastfeeding women: 600 IU
Since every person has different needs, check with your doctor to determine your needs for Vitamin D.
