Vitamin D, often referred to as the "sunshine vitamin," is a well-known nutrient due to the body's unique ability to produce it when the skin is exposed to sunlight.
This essential nutrient plays a pivotal role in various bodily functions, ranging from maintaining healthy bones and preventing osteoporosis to supporting the immune system, muscle function, and brain cell activity. There’s also emerging research that suggests vitamin D may play a role in our mental health.
So how does one ensure they are getting this essential nutrient? There are three primary ways we can acquire vitamin D:
Sunlight Exposure
As mentioned before, direct exposure of your skin to sunlight triggers the production of the active form of vitamin D in the body. However, individuals residing in northern latitudes may experience decreased or even nonexistent vitamin D production during winter months. Other factors such as clouds, pollution, age, and skin tone can reduce the amount of vitamin D synthesized by the body.
On the other hand, if you are going out during times when the sun's rays are strongest, it’s important to balance your sun exposure. Avoid prolonged periods in the sunlight without proper protection to reduce your risk of skin cancer.
Dietary Sources
While only a few foods naturally contain vitamin D, you might consider adding some to your diet over the winter months. Fatty fish such as salmon and mackerel, as well as foods fortified with vitamin D like whole milk (or plant-based alternatives), certain breakfast cereals, orange juice, and some margarines and yogurts, can contribute to your vitamin D intake.
Supplements
In cases where other sources are insufficient, vitamin D supplements may help. Always speak with your healthcare provider before taking any new supplement.
The recommended amount of vitamin D varies based on age, and it's important to note that more isn't always better. Excessive vitamin D intake can have adverse health effects. If you suspect that you might be deficient in vitamin D, a simple blood test conducted by your healthcare provider can determine your levels. Speak with your provider to determine the best method for getting vitamin D that aligns with your individual health needs.