How You Can Remedy Vitamin D Deficiency

Nearly two-thirds of Americans are deficient in vitamin D, experts say. This is worrisome since this vitamin is crucial for our bone health. Lack of it can result in muscle pain, bone loss, muscle cramps, and fatigue. Eventually, it can lead to osteopenia or osteoporosis, conditions that may lead to bone deterioration and fractures.

Some people are at a higher risk than others, including non-Hispanic Black Americans, women, older adults, and those with low income or education, according to the GrassrootsHealth Nutrient Research Institute. Those who have had bariatric surgery may also have difficulty absorbing vitamin D.

Vitamin D is absorbed into the body through sunrays and proper nutrition.

The fear of getting cancer by exposure to the sun has increased the trend for vitamin D deficiency, say experts.

Here, Alyson Marquez, a registered dietitian with UM Dining at the University of Miami, shares her thoughts on the risks related to this deficiency and how to remedy it:

Q: Why do so many Americans have a vitamin D deficiency?

A: Vitamin D deficiency can occur for a variety of reasons. The location in which one lives, the season, the time of day, and the amount of time spent outdoors, and if the skin is covered with clothing or sunscreen, skin color (the darker the pigmentation, the longer the time duration is needed in the sun), health conditions such as inflammatory bowel disease, weight loss surgeries, or one’s weight status are all factors that can impact one’s vitamin D status. Individuals who are overweight require higher levels of vitamin D. Nearly two-thirds of Americans are insufficient or deficient in vitamin D levels per data from National Health and Nutrition Examination Survey data from 2001-2018.

Q: Can it be improved by nutrition?

A: A vitamin D deficiency is treated through improved dietary intake of foods high in vitamin D as well as through vitamin D supplementation. Often, dietary intake is not enough to improve a deficiency. Depending on the season, time of day, and geographical location, one can also improve vitamin D levels through direct skin exposure to the sun.

Q: What foods are rich in vitamin D?

A: It’s important to note that there are not a lot of foods that are naturally high in vitamin D. Foods and beverages need to have vitamin D added to the product. Taking foods that are fortified with vitamin D can help meet one’s vitamin D needs. You would want to check the food label for vitamin D on the food or beverage and see that it has at least 2 micrograms or 10% daily value, of vitamin D to be a good source of vitamin D. Foods that are typically fortified with vitamin D include grains (ready to eat cereals), fish (cod, halibut, herring, mackerel, salmon, sardines, sea bass, snapper, trout, or tuna and cod liver oil), egg yolk, milk, yogurt, soy milk, and other plant based milks, ricotta cheese, mushrooms exposed to UV light or portobello mushrooms, and orange juice.

Q:How many grams of vitamin D are needed daily?

A: The Recommended Dietary Allowance for vitamin D for adults age 19-70 years requires 15 micrograms per day, and adults 71 years and older require 20 micrograms per day (600-800 IU). This is set by the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine.

Source: University of Miami

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This post was previously publis hed on FUTURITY.ORG and is republished here under a Creative Commons license.

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