You may be watching your protein intake or your calories, but what about your vitamin D? 42% of Americans are believed to be vitamin D deficient, but how can you make sure you’re not one of them?
When it comes to getting vitamin D, not all forms and sources are equal. Find out the best way to make sure you’re getting enough of this essential vitamin.
How Much Vitamin D Do You Need?
Everyone, from babies to the elderly, needs vitamin D. Our bodies need it to adequately function and stay healthy. But the amount depends on a couple personal factors.
First, some vitamin D can be absorbed into the body from being outdoors in the sun, though it’s difficult to measure this type of vitamin D. But if you spend at least 20 minutes outdoors in sunlight each day, this can help contribute to your overall vitamin D requirements.
Assuming you’re spending some time in sunlight, you will still likely need a bit more vitamin D in the form of foods or a supplement. This amount depends on your age.
Infants need around 400 IU/day, children and adults typically need at least 600 IU/day, and those aged 70 and older should get at least 800 IU/day. Some doctors will recommend even higher doses for optimum health.
What Happens if You Don’t Get Enough Vitamin D?
If you fall below the recommended amounts of vitamin D, and if you don’t get enough sun exposure, you’ll likely notice the effects.
Vitamin D works together with calcium in the body, so if you’re deficient in vitamin D, you will likely be deficient in calcium too.
Both of these deficiencies can lead to:
- bone and joint aches
- weak muscles
- cognitive impairment
- changes in mood
There are also several long-term risks of vitamin D deficiency. For overall health, then, it’s imperative to get enough vitamin D.
What Is the Best Form of Vitamin D?
Vitamin D can come in either vitamin D2 or D3. Both can be effective in preventing deficiencies, though they can be found in different sources.
There are a few basic ways to get either of these forms of vitamin D.
Sunshine is a free, easy way to get vitamin D in your body. When your skin is exposed to sunlight, it produces vitamin D3.
Spending time outdoors may give you all the vitamin D your body needs. However, this can depend on if you wear sunblock, clothing choices, weather, and season.
Some foods naturally contain vitamin D, while others are fortified with it.
Fatty fish, red meat, eggs, and mushrooms are some natural food sources of vitamin D. Other foods, like cereals and some dairy products, may have vitamin D added.
These foods can be part of a healthy diet that includes vitamin D, but it can be hard to ensure you’re getting enough through food alone.
When it comes to getting enough vitamin D, the best form is one that is consistent and dependable. For that reason, supplements may be the best source.
The vitamin D sourced from sunshine and food can be inconsistent and hard to measure. But supplements are perfectly measured and preserved for you to take every day. Vitamin D Supplements From Vitabiotics provide a healthy dose of vitamin D for a range of ages, from children to adults.
Though it’s still important to get sunshine and vitamin D-rich foods, a supplement can help you make sure you’re getting the vitamin D your body needs.
Vitamin D From Sunshine to Supplements
It’s important to get enough vitamin D to care for your body and health. While many people don’t get enough vitamin D, you can prevent deficiency by taking vitamin D supplements, spending time outdoors, and eating healthy foods.
For more health advice and food tips, check out our latest lifestyle articles!