Approximately 65%-85% of the American population is failing at getting enough Vitamin D, which is also known as the “sunshine vitamin”.  This nutrient very important to athletes and people who exercise.  Yet, to get enough vitamin D is particulary important to the general poplulation because of its connections to strong bones, immunity, and cancer prevention.   Vitamin D increases calcium absorption, so if Vitamin D levels are low then the body takes calcium from the bones; therefore, leading to osteoporosis or osteomalacia (Ricketts).  The production of T helper cells 1 cells increase when vitamin D levels are low and can cause the development of or worsening of autoimmune disease and inflammation, diabetes, infections, or multiple sclerosis.   Other health risks that are linked to deficiency include cardiovascular diseases, congnitive impairment, infections such as pneumonia and seasonal influenza, and cancers such as brease, ovarian, and endometrial.

 How much Vitamin D should I be getting you might ask.  The current Dietary Reference Intake for vitamin D suggests 200 IU per day for infants, children, and adults ages 19-50.  Adults who are ages 51-70 should get 400 IU per day, those 71 and older should get 600 IU per day.  New research results have lead some experts to recommend 400-1,000 for infants and children, 1,500-2,000 IU for teenagers and 2,000 IU for adults.

Vitamin D can come from various sources.  Vitamin D is present in the diet, but most of us get it from supplementation or the sun.  In order for your to get the recommended amount of vitamin D from the sun one would need at least 25 minutes of total-body exposure for 3-4 times a week.  People of color or dark-skinned people need 5-10 times that amount.  During the warmer times of the year you may be able to get close to that amount of sunlight, but during these colder months of the year its almost impossible.  Therefore, you can look to fatty fish, egg yolk, cod liver oil (use this only once a day because you could overdose on vitamin A), and liver.  You can also credit your consumption of milk, orange juice, some breads, and some cereals for giving you some of the needed vitamin D, but know that its not enough.

So after you are done reading this go add “get vitamin D” to your to-do list or grocery list!

Be fitabulous and get an “A” with your vitamin D.