Vitamin D, the Secret to Strong Bones and More
5/6/2021
Vitamin D helps the body absorb calcium, an essential nutrient for your bones. Having too little vitamin D can result in soft, thin or even brittle bones. Vitamin D is important for more than its contributions to good bone health, though.
Your body needs vitamin D to:
- fight off infections
- maintain healthy blood sugar levels
- manage healthy blood pressure
- promote lung function and cardiovascular health
- support the brain and nervous system
- support healthy pregnancies
Reduced sun exposure and vitamin D-deficient diets can cause you to not get enough of this essential vitamin — putting you at risk for a deficiency. Because vitamin D contributes much to your health, a deficiency can be serious. It’s important to recognize the signs and symptoms, which include:
- achy bones and muscles
- depression or mood swings
- dizziness
- excessive head sweating
- fatigue
- obesity or being overweight
- problems sleeping
- reduced immunity
If you suspect you’re vitamin D deficient, your doctor can order a blood test to measure your vitamin level. If your deficiency is significant, your doctor may prescribe a high-dose of the vitamin as a short-term regimen.
Vitamin D deficiency can lead to a host of health conditions, so it’s important to talk to your doctor.
Your recommended daily vitamin D level varies based on your age. The National Institutes of Health recommends the following:
- 1–11 months – 400 international units (IU) (a measurement system used for vitamins)
- 1–70 years – 600 IU
- 71 years and older – 800 IU
You can boost your vitamin D levels by eating vitamin D-fortified foods and taking a vitamin D supplement. Time in the sun can also boost vitamin D levels. Depending on your skin type this could be as little as 10 minutes, however, overexposure to the sun can be harmful to the skin.
Foods that contain vitamin D include:
cheese
egg yolks
fatty fish, such as tuna, salmon and mackerel
fortified foods such as cereals, milk and orange juice
mushrooms
Talk with your doctor before taking a vitamin D supplement. To find a doctor near you visit NWMedicalGroup.com.
This wellness information is provided by your friends at Northwest Health.
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