Do You Get Enough of the Sunshine Vitamin?

Did you know that almost 1 billion people across the world have a vitamin D deficiency?

That's a big deal, because vitamin D does so much to keep us feeling healthy.

Do you know how your vitamin D doing?

One big symptom of being low in vitamin D is feeling rundown and tired, along with catching every cold/bug that comes around.  Feeling depressed and losing hair are also two common signs that you might be low in the "sunshine" vitamin.

Why Vitamin D is SO Important

Your body needs vitamin D to build and maintain strong bones over the course of your life, but it does so much more!

Vitamin D works like a hormone in your system, helping your body's immune, digestive, circulatory, and nervous system do their jobs.

Scientist are also studying how vitamin D might help prevent diseases such as depression, diabetes, cancer, and even heart problems.

Vitamin D has multiple roles in the body, including:

• maintaining the health of bones and teeth,
• supporting the health of the immune system, brain, and nervous system.
• regulating insulin which supports blood sugar stabilization,
• supporting lung function and cardiovascular health,
• and even influencing the expression of genes involved in cancer development.

Symptoms of Vitamin D Deficiency 

• Getting sick often.  Vitamin D keeps your immune system strong so that you can fight off bacterias and viruses.
• Feeling tired and fatigued.  Being tired can be linked to many causes, but Vitamin D deficiency is an often overlooked cause.
• Bone and back pain.  Large observational studies have linked vitamin D deficiency with lower back pain.  Reference.
• Depression.  Researchers have linked vitamin D deficiency with depression, especially in older adults.  Reference.
• Impaired wound healing.  Inadequate vitamin D levels may impair wound healing following injury, infection, or surgery.  Reference.
• Bone loss.  Vitamin D plays a crucial role in calcium absorption and bone metabolism.
• Muscle pain.  There is evidence that muscle pain is linked with Vitamin D deficiency.  Reference.​

Risk Factors for Vitamin D Deficiency

• Getting older
• Being overweight 
• Having dark skin
• Living far from the equator
• Using sunscreen every time you go out
• Staying inside​
• A diet low in fish or dairy

How Do You Get Enough Vitamin D?

The best way to get vitamin D is from the sun, but with recommendations to slather on sunscreen anytime you're out in the sun and reduced time spent in the sun, most people don't get enough sun exposure for the body to produce vitamin D.

Plus, there's a ton of debate about how much vitamin D you need, with different health/medical groups recommending anywhere from 600 to 2000 IUs per day.

Here are some practical tips for natural increasing your vitamin D level:

1. Get some sunshine.  It actually doesn't take much to raise your vitamin D level.  Research shows that as little as 8 to 15 minutes of exposure is all you need (people who live farther from the equator or who have darker skin may need more time).
2. Eat your eggs (especially the yolks).  Studies show that free-range chickens that eat a diet of grain fortified with vitamin D have more than the daily requirement of the vitamin.  Be sure to check your labels.
3. Eat fatty fish such as salmon, sardines, tuna, and mackerel (including canned varieties) contain vitamin D.  Whenever possible, choose wild-caught fish (according to Healthline, farmed salmon contains only 25 percent of the vitamin D of wild-caught salmon).  Bonus:  these foods are high in omega 3 fatty acids, which are important for heart health.
4. Choose fortified foods.  Most cow's milk has been fortified with vitamin D -- and now, so have most non-dairy milks (which I prefer)!  Again, be sure to check the label.  Fortified milks are a perfect addition to a healthy smoothie!
5. Ask your doctor about taking a vitamin D supplement.  It's always a good idea to check with your doctor before adding a new supplement to your routine.  Give them a call to see what they recommend for your unique situation, and to see if they want to test your level before recommending a dosage.

If you have a deficiency, raising them back up to normal levels can make a huge difference in your energy level and your mood!

Have you had your Vitamin D levels tested?  If so, and you were deficient, what steps did you take to raise your Vitamin D levels?

Comment down below!