The Sunshine Vitamin
Vitamin D is needed for the body to absorb calcium and have strong bones. Severe vitamin D deficiency in children can cause Rickets. In the United States, Rickets is not typically found unless due to inability to absorb vitamin D. More commonly, not enough vitamin D is linked to thinning of bones in older adults. Chronic, mild vitamin D deficiency is thought to be a major cause of osteoporosis or brittle bones.
The research is clear that adequate vitamin D is needed for bone health. Other conditions have been shown to be helped by vitamin D though not as definitively. Vitamin D may help mood (depression), some cancers, cognitive health, multiple sclerosis, psoriasis, and even potentially COVID-19. These other conditions continue to be studied in relation to vitamin D and its benefits.
Are you wondering about your vitamin D level? By checking your 25-hydroxyvitamin D level with a blood test, your medical provider looks at how much vitamin D is circulating in your blood. Though research continues to study what a “good” vitamin D level is, most believe 30 ng/mL to 50 ng/mL is a good level.
How do you get vitamin D? As the title of this article suggests, exposure to sunshine does provide some vitamin D. How much vitamin D you get from sunshine depends on how much time you spend outside, how close to the equator you live, the season or time of year, sun block use and skin pigmentation. Many Americans do need supplemental vitamin D.
Supplemental vitamin D can come from food or oral vitamins. Fatty fish (salmon, tuna, mackerel), egg yokes, mushrooms and beef liver naturally have vitamin D. Other foods such as cereal, orange juice, and many dairy products are fortified with vitamin D. Lastly, many forms of vitamin D are available over the counter in the form of oral vitamins.
Should you start vitamin D on your own? Probably not. If you are concerned you need additional vitamin D, talk to your medical provider. Ask him or her to check you 25-hydroxyvitamin D level with a blood test. Based on the result, a more accurate recommendation of the dose of supplemental vitamin D can be made. Is there such a thing as too much vitamin D? Yes! Some vitamins (like B vitamins) are just excreted by the body through the urine if you consume too much. However, vitamin D is what is called a fat soluble vitamin, and stays in the body and builds up. If you consume too much vitamin D, it can result in high calcium levels. High calcium levels can cause excessive urination, excessive thirst, loss of appetite, vomiting, muscle weakness and confusion.
Too much of a good thing can be bad. Please consult your medical professional before adding additional over the counter vitamin D to your daily routine. If you want to learn more about this topic or your specific situation, contact me today by calling 860-391-0474 or emailing info@veahealthconsulting.com to arrange a consultation.
Kate Bender is a dual-certified Psychiatric Mental Health and Adult Nurse Practitioner. She knows, firsthand, life is messy and hard. Sometimes people need support and help from a professional. When working with Kate, your mental health will be compassionately addressed in a manner that honors your mind, body, and spirit. She lives with her family on the shoreline in Old Saybrook, Connecticut.