What's all this talk about Vitamin D?
What is the cause of Vitamin D deficiency?
Vitamin D deficiency can be caused by any of the following:
- Not consuming the recommended amount.
- Limited exposure to sunlight.
- Dark skin: Pigment melanin reduces the skin’s ability to produce Vitamin D in sunlight.
- Kidney disease: As people age, the kidneys are less able to convert Vitamin D to its active form.
- Digestive disorders/medications can affect the intestines’ ability to absorb Vitamin D.
- Obesity: Vitamin D is extracted from the body by fat cells, altering its release into the circulation. People with a BMI of 30 or greater often have low blood levels of Vitamin D.
How do I know if I have enough Vitamin D?
A simple blood test can determine your Vitamin D level, which should be 50-80 ng/ml. Anything below 50 ng/ml indicates chronic substrate starvation, indicating that the body is using Vitamin D as fast as your body is producing it. If you take a blood test, make sure it is 25 (OH) D level. If you are unsure whether or not it’s the correct test, check with your primary care physician.
Recommended Vitamin D supplementation varies depending on age. If you have little UVB exposure, use the following guidelines to determine the healthy amount for you and your family:
- Children under the age of two: 1,000 IU/day
- Children older than two: 2,000 IU/day
- Adults and adolescents: 5,000 IU daily
*Please note that if you’re low on Vitamin D, it is important to retest your blood within two months so that you can adjust your intake as needed. This can be done through a simple blood test at your primary care office. Home tests are also available, but be sure to check with your primary care provider for recommendations.
What is a good source of Vitamin D?
In addition to sunlight exposure, you can also get your source of Vitamin D from fish, egg yolk, cheese and beef liver.
If you have any questions about your Vitamin D levels, please contact your primary care physician.
Mary Fairchild, ARNP
