Vitamin D is often called the "sunshine vitamin", as your skin produces it when exposed to sunlight.
However, for many people, particularly during the winter months or in regions with limited sunlight, getting enough vitamin D can be a challenge.
This deficiency is more common than you might think and it can have a significant impact on your health.
Why vitamin D is so important
Vitamin D is crucial for maintaining healthy bones and a strong immune system. It helps your body absorb calcium, which is essential for bone health.
It also plays a role in reducing inflammation, supporting muscle function and boosting your immune defences.
When your body doesn’t get enough vitamin D, it can lead to conditions like:
Bone problems: Weak or brittle bones (osteoporosis) and rickets in children.
Muscle weakness: Increased risk of falls in older adults.
Weakened immunity: Greater susceptibility to infections like colds and flu.
Mood changes: Evidence suggests that low vitamin D levels may contribute to seasonal affective disorder (SAD) and depression.
Signs of Vitamin D deficiency
A deficiency in vitamin D can be hard to detect because its symptoms are often subtle and can overlap with other conditions.
Common signs include:
- Fatigue and low energy.
- Muscle aches and joint pain.
- Frequent illnesses or infections.
- Depression or low mood.
- Hair loss.
- Slow wound healing.
If you suspect you may have a deficiency, it’s important to consult a healthcare provider. A simple blood test can confirm your vitamin D levels.
The impact of low Vitamin D levels
Vitamin D deficiency is more widespread than many people realise. According to the Centers for Disease Control and Prevention (CDC), an estimated one billion people worldwide have vitamin D deficiency or insufficiency.
With the risk is higher in certain populations, such as:
Individuals with darker skin (melanin reduces the skin’s ability to produce vitamin D from sunlight).
Older adults whose skin is less efficient at producing vitamin D.
People who spend little time outdoors or wear sunscreen consistently.
The consequences of low vitamin D can be serious. For example, a study published in the Journal of Endocrinology and Metabolism found that vitamin D deficiency is linked to a 30% increased risk of certain chronic diseases, including cardiovascular issues and diabetes.
Solutions: Boosting your Vitamin D levels
While sunlight exposure is the most natural way to get vitamin D, it’s not always practical, especially during the winter months or if you live in a region with limited sunshine.
Luckily, there are simple, manageable ways to increase your vitamin D intake through food.
Fatty fish
Fatty fish like salmon, mackerel, and sardines are some of the best natural sources of vitamin D.
A 3.5-ounce serving of wild-caught salmon contains up to 670 IU (International unit ) of vitamin D, which exceeds the recommended daily value for most adults under 70.
However, not all fish are created equal. Studies from the National Institutes of Health (NIH) show that farmed salmon contains significantly less vitamin D than its wild-caught counterpart.
When possible, opt for wild-caught fish to maximise the benefits.
Egg yolks
Eggs are a versatile and easy way to add more vitamin D to your diet. A single egg yolk provides about 37 IU of vitamin D.
While this may not seem like much, incorporating eggs into your meals whether scrambled for breakfast or added to a salad can contribute to your daily intake.
Mushrooms
Mushrooms are unique because they are the only plant-based source of vitamin D. When exposed to ultraviolet (UV) light, mushrooms can naturally produce vitamin D, just like human skin.
To boost their vitamin D content, look for mushrooms labelled "UV-exposed" or try sun-drying mushrooms at home.
Fortified foods
Many everyday foods are fortified with vitamin D, making it easier to meet your daily needs. Some examples include:
Fortified milk (dairy or plant-based alternatives like almond or soy milk).
Fortified orange juice.
Breakfast cereals.
How much Vitamin D do you need?
The Recommended Dietary Allowance (RDA) for vitamin D depends on your age:
Adults under 70 years: 600 IU per day
Adults 70 and older: 800 IU per day
If you struggle to meet these recommendations through food and sunlight alone, a doctor may suggest supplements.
However, it’s important not to overdo it, too much vitamin D can cause toxicity, leading to nausea, kidney problems or calcium build-up in the blood.