Vitamin D deficiency is a global health issue with an estimated 100 billion people having a deficiency.  It affects over 3000 genes, and having enough Vitamin D is important for a  well functioning body. Vitamin D protects against various diseases including diabetes, chronic infection, heart disease, and some cancers.

What is Vitamin D?

Commonly referred to as the sunshine vitamin, Vitamin D actually functions more as a steroid hormone, with every cell in your body having a receptor for vitamin D. It’s fat-soluble, which means it is absorbed through fatty tissues and then stored in those tissues or in your liver. Vitamin D mainly comes from exposure to sunlight, specifically to UV rays. Unlike other vitamins, Vitamin D is not readily found in foods.

Role of Vitamin D

Vitamin D plays a role in our bone health, immune function, reducing inflammation, depression, women’s reproductive health, parathyroid gland function, as well as heart disease. The biggest thing Vitamin D is known for is its role in building and maintaining bone health. Without sufficient levels of Vitamin D, your body has a difficult time absorbing calcium to build strong bone. Having healthy levels of vitamin D can help prevent seasonal threats by giving your body the immunity boost it needs. It can boost the function of the immune cells in your body.

Symptoms of Vitamin D deficiency may go unnoticed or be attributed to other issues. The amount of Vitamin D your skin makes depends on several factors. 

• Spending the majority of time indoors 
• The season
• The Time of Day
• Pollution and cloud cover
• Living further from the equator 
• Fish and dairy consumption
• the melatonin content of your skin 

Common Symptoms of Low Vitamin D 

• Low immunity and getting sick often
• Low bone density
• Fatigue
• Hormone imbalance
• Depression
• Bone pain
• Muscle weakness

Sources of Vitamin D

The sun is our main source of vitamin D. In the fall and winter months, there is less daylight, and you might be less inclined to spend time outdoors too, due to the cold weather. So, even if there is some sunshine, you might not be getting out and enjoying it enough.

1. Find the sunniest parts of the day and get outside. It’s not always possible to find a warm time in the day, but it’s worth a try. The sun is strongest between 10am and 3pm. Check your local weather report for the warmest and sunniest parts of the day. Your clothing, as well as sunscreen, may block vitamin D production. If you have light skin, spending 10 to 15 minutes in the sun can give you enough vitamin D.
2. There are few foods that are rich in Vitamin D, but eating foods that contain vitamin D can boost your immune system. A few examples include tuna, salmon, mushrooms, and egg yolks. Note that each food has different amounts of vitamin D, so keep track of how much you’re getting and how much you need.
3. Try a UVB lamp. UV lamps mimic the sun’s radiation, which prompts your body to produce vitamin D. There are many different UV lamps on the market that can help to improve your vitamin D levels. Be sure to read all instructions, as too much exposure from a UV light can cause burning. You may safely use a UV lamp for a maximum of 15 minutes.
4. You may also take vitamin D supplements. It’s best to talk to your doctor about how much vitamin D you need. Despite you getting less sun exposure in the fall, you can still take in this important vitamin and stay healthy.

About 90% of the clients I see in my practice have a Vitamin D deficiency which is why I recommend all of my clients get their Vitamin D tested. It’s important to test your Vitamin D levels before starting on any Vitamin D supplement. Based on your test results you and your Dr. can determine how much vitamin D supplementation you need. This winter, make getting enough Vitamin D a priority, as it’s an important part of fighting off seasonal threats.

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