Why Vitamin D is Essential — and How to Get It Without Relying Solely on Sun Exposure

One actual multitasking vitamin is vitamin D. According to certified nutritionist Nicholas Rush of Fay, “helps your body absorb calcium, which is essential for strong bones and teeth and helps prevent rickets in children and osteoporosis in adults.”

“Vitamin D also helps to support a good immune system and glucose metabolism and lowers inflammation.”
Still, 35% of Americans lack enough of it.

Vanessa Rissetto, registered dietitian and chief executive officer of Culina Health, says there are various reasons why—the primary ones being lack of sun exposure (the body generates vitamin D when exposed to the UV light), location, age, and skin color.

“It is more difficult to synthesize vitamin D from the sun the darker the skin tone,” she says. The elderly, obese individuals, nursing home residents, and hospitalized patients rank first among the groups most at risk for vitamin D insufficiency, according to the National Library of Medicine.

Here’s what professionals want you to know about vitamin D, though, before you dash to get a bottle of pills or start strolling about without any sunscreen.

Bone health is merely one superpower;
Strong bones and osteoporosis prevention might be vitamin D’s claims to fame, but they’re not its sole expertise. According to the National Institutes of Health, the nutrient helps your immune system fight off viruses and germs, which is especially relevant for cold and flu season.

Vitamin D also assists in managing blood sugar and helps your brain maintain mood. For example, several studies have discovered correlations between low blood levels of vitamin D and an increased risk of depression.
The sun isn’t the only way to obtain additional vitamin D;
Before loading up on capsules from the vitamin aisle, analyze your diet for vitamin D shortfalls. That’s right: The sun isn’t the only way to receive this crucial mineral.

“Fatty fish like salmon, tuna, and sardines are packed with vitamin D and egg yolks, beef liver, and cheese contain smaller amounts,” explains Rush. Many meals are also fortified or supplemented with vitamin D, he notes, including milk, plant-based milk alternatives, cereal, orange juice, and yogurt.

“Checking the nutrition facts label is the easiest way to see if a food contains vitamin D,” he explains.

More isn’t better when it comes to vitamin D;

There is such a thing as vitamin D intoxication that can pose major health hazards. “Overdoing it on vitamin D, usually from high-dose supplements, can lead to elevated calcium levels in the blood known as hypercalcemia,” notes Rush.

“This can trigger a range of symptoms, including nausea, vomiting, muscle weakness, confusion, and even kidney stones. In severe circumstances, vitamin D poisoning can cause kidney failure, cardiac issues, and on rare occasions, death.”
The recommended daily allowance of vitamin D is 600 international units (IU) for those ages 1 to 70 and 800 IU for adults over 70. “However, your doctor may recommend a higher dose if you have a deficiency,” Rush explains.

The supplement shouldn’t be taken alone;
“Vitamin D is a fat-soluble vitamin, meaning it’s absorbed best when consumed with fat,” adds Rush. “Having a snack with some healthy fats, like avocado, nuts, or seeds, can help your body absorb the vitamin D supplement more effectively.”

It’s also a good idea to make sure you’re receiving enough vitamin K — another essential found in leafy greens — or if your doctor advises it, taking a pill with both vitamins (such as D3 and K2).

That’s because vitamin K and D operate together, with vitamin K helping you distribute the calcium created by vitamin D.
It’s not an excuse to get extra sun exposure;
Low vitamin D doesn’t give you a free pass to a day of sun tanning. “Some research suggests that five to 30 minutes of midday sun exposure several times per week could be enough for most people to produce sufficient vitamin D,” says Rush.

The ideal amount of time varies based on your skin tone, the quantity of skin exposed to the sun, the time of day, the season, and where you reside, he says.
Whether you spend five or 30 minutes getting your vitamin D filled, it shouldn’t be without protection. According to The Skin Cancer Foundation, “Clinical studies have never found that everyday sunscreen use leads to vitamin D insufficiency.

In fact, the predominant studies demonstrate that persons who use sunscreen every day may maintain their vitamin D levels.” That’s because no sunscreen offers 100% protection from the sun’s UV rays thus even with sunscreen, part of those rays will still reach your skin. “It’s important to protect your skin from sun damage to reduce the risk of skin cancer,” Rush explains.