Living in Oregon I hear all the time, “we are so Vitamin D deficient.” With all our cloudy rainy days we don’t really see a lot of sun. But is sun really the only way to get the daily vitamin D levels we need to be healthy? Lets look at this D vitamin and see all the ways we can maximize it in our bodies. And learn why it’s so important for our overall health.
Vitamin D works in the body to help you absorb calcium and keep normal blood levels of phosphorus. Vit. D and calcium work together to help your bones stay strong and dense.
People who are at risk for Vit. D deficiency:
- People who are elderly
- People who are overweight or obese
- People with low amounts of sun exposure (me and my Portland friends)
- People with bowel diseases like Crohn’s
- Babies who are only breast-fed
Adults: who don’t get enough Vit. D and calcium are at great risk for osteoporosis. Osteoporosis is a disease where bones become fragile putting you at risk for fracture, and can lead to bone deterioration. According to The National Institute of Health, 40 million adults in the US have or are at risk for developing osteoporosis.
Children: can be severally Vit. D deficient due to diet and limited sun exposure. This puts kids at risk for developing a rare condition called Rickets. Rickets is a condition where bones are soft and don’t develop properly. Bones like the femur even begin to bow. This condition is seen in a lot in children in developing countries. My fear for the United States is that we will see a return of this disease if children’s nutrition is not a priority in America.
Getting Vit. D in to our bodies:
Sun: Small doses of sun exposure to skin (5-30min about 2 times a week) will help your body get a lot of the Vit. D you need. 
Foods:There are not a lot of foods high in Vit. D that are found in nature. Foods that contain the most Vit. D are fish with fatty flesh like salmon, tuna, mackerel, and fish liver oils. Small amounts of Vit. D are also found in beef liver (but who eats that?), cheese, and egg yolks.
Just petting a fish
Fortified foods: are the most common source of dietary Vit D. This means that Vit. D is added to make foods more nutritious. Common fortified foods include; some cereals, milk, and some brands of orange juice. Infant formula contains Vit. D (I’m not recommending adults drink that though.)
Supplements: Vit. D supplements may be taken in pill form to help you reach your daily required intake. Talk to your doctor about your age and medical history before you start taking Vit. D supplements. The older you get the more is recommended. Talk to your pediatrician about your child’s need for Vit. D in their diet before starting them on supplements.
An excerpt from National Institute of Health states, “The American Academy of Pediatrics (AAP) recommends that exclusively and partially breastfed infants receive supplements of 400 IU/day of vitamin D shortly after birth and continue to receive these supplements until they are weaned and consume ≥1,000 mL/day of vitamin D-fortified formula or whole milk.”
Ok I’m off to go take my Vit. D tablet…because I sure am not getting any sun anytime soon!
In health,
Tara Arnold, RN
