Why you should add more vitamin D to your diet
Vitamin D can improve your immune function, bone health, and even mental health. Here’s how to add more vitamin D to your diet.
It is estimated that nearly a quarter of all Americans suffer from a vitamin D deficiency. Are you one of them?
A 2022 study by the National Health and Nutrition Examination Surveys (NHANES) estimates that about 22% of Americans are moderately deficient in vitamin D. This number was higher among women, African Americans, people ages 20 to 29, and people in general during the winter.
“Many Americans are vitamin D deficient because of limited sunlight exposure due to our indoor lifestyle, sunscreen use and our northern location,” Washington, D.C.-based dietitian Caroline Thomason, RD, tells USA TODAY. “In addition, our typical North American diet is low in vitamin D-rich foods, such as fatty fish and fortified products.”
The body absorbs vitamin D both from diet (foods and supplements) and from sunlight through the skin. It is important for “bone health, immune function, muscle strength, mental health and possibly cardiovascular health,” says Thomason.
How can you make sure you’re getting enough vitamin D? What experts say.
How much vitamin D is needed per day?
The recommended daily allowance, as set by the Office of Dietary Supplements of the National Institutes of Health, is as follows:
- 10 mcg (400 IU) for infants up to 12 months
- 15 mcg (600 IU) for children aged 1 to 70 years
- 20 mcg (800 IU) for people over 70
For reference, a 3-ounce serving of rainbow trout contains about 16 µg of vitamin D, according to WebMD, while a cup of vitamin D-fortified milk contains about 3 µg. Other foods high in vitamin D include fortified cereals (about 2 µg) and orange juice (2.5 µg).
Since it is often difficult to meet a full day’s vitamin D needs through diet alone, it is also important to get some fresh air – and sometimes, if doctors recommend it, to take supplements.
Many over-the-counter vitamin D supplements contain between 25 and 125 mcg (1,000 and 5,000 IU). You shouldn’t take more than 100 mcg (4,000 IU) of vitamin D per day unless your doctor recommends it to combat a deficiency, Thomason says.
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What are the signs of vitamin D deficiency?
Possible signs of vitamin D deficiency can range from “mild to severe,” says Thomason. They can include “muscle weakness, fatigue, mood swings, frequent infections, hair loss, bone pain and slow wound healing.”
If you notice any of these symptoms, experts say it’s best to contact your GP.
“The most reliable way to check vitamin D levels is a blood test. For individual advice, we recommend consulting a doctor,” says Thomason.
Who should not take vitamin D supplements?
Vitamin supplements have become popular recommendations among wellness influencers to offer their followers, especially given the statistics on vitamin D deficiency in the U.S. However, experts warn against blindly incorporating supplements into your daily routine without first consulting a doctor.
Be especially careful when taking vitamin D supplements if you have high calcium levels, a history of kidney disease or are taking medications that may interact, Thomason advises.
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“Influencers often promote the new ‘it’ vitamins and make strong health claims that they attribute to their supposed supplementation,” says Thomason. “This constant advertising creates a fashion awareness, but can also lead to misinformation, unnecessary supplementation, and even harmful health consequences. Influencers often prioritize trends, social engagement, and popularity over scientific evidence in their recommendations, resulting in a one-size-fits-all approach and blanket statements that may not be appropriate for everyone.”
