Are you feeling the effects of Vitamin D deficiency?
Feeling the need for some sunshine this winter? Well, your body may be feeling the same need.
Many people run low on vitamin D during the dark, colder months of the year, as we huddle inside our homes exposed to fewer of those vitamin D-producing rays from the sun. Even those who do go outside for regular exercise are likely to bundle up, effectively blocking out what little sunshine there is.
“A lot of people know that vitamin D plays a big role in working with calcium to give you strong, healthy bones,” Dr Aranas said. “However, studies coming out also suggest that Vitamin D provides benefits to your immune and cardiovascular systems, as well.”
Dr. Aranas said anecdotal studies suggest vitamin D might also increase cognition in older adults.
Vitamin D also plays a role in our mental health, with 20 percent of Americans suffering from fatigue and depression each winter as result of low vitamin D levels.
So just how much vitamin D do we need? Between ages one through 70, the recommended daily intake is 600 IU. Those over age 70 should get at least 800 IU of vitamin D each day.
Not many foods are naturally rich in the vitamin, but such fatty fishes as swordfish and salmon are particularly good sources, with approximately 566 and 477 IU, respectively, in three ounces. Cod liver oil is another especially rich source, containing 1,360 IU per tablespoon.
Three ounces of canned tuna comes in at 154 IU; two sardines from cans have 46 IU; three ounces of beef liver have 42 IU; and one egg yolk has 41 IU. Many foods have vitamin D added to them.
You may be at higher risk for low vitamin D if you have dark skin, are obese, spend excess time indoors, take certain medications, had gastric bypass surgery, or have kidney or liver disease or a condition that limits absorption by the intestines.
While Vitamin D supplements may be taken, be careful not to overdo it. Too much of this fat-soluble vitamin can cause nausea, vomiting, itching, weakness, confusion, heart rhythm problems and kidney damage.
Dr. Aranas said those experiencing symptoms of vitamin D deficiency – such as persistent joint pain, muscle aches and fatigue – can have a simple blood test at their doctors’ office to test that level.