Dr. Emily Faltemier is a primary care physician board certified in family medicine who specializes in pediatrics, women’s health, and primary care for adults. She sees patients at Family Medicine of Clifton/Centreville.
Have you ever wondered why sunshine makes you feel so good? It’s not just the light of the day or the warmth on your skin — it’s the boost of vitamin D. Known as the “sunshine vitamin,” this essential nutrient plays a vital role in keeping your bones strong, your immune system robust, and your mood elevated. As the days get shorter and we see less of the sun, it’s important to ensure you’re getting enough vitamin D. Whether it’s through your diet, supplements, or a few minutes of sun exposure, there are several ways to harness the power of this vitamin to help improve and maintain your overall health.
How Can I Boost My Vitamin D?
During the winter months, when sunlight is scarce, you can turn to certain foods for extra nutrients, including the following:
- Fatty fish such as salmon, tuna, and sardines
- Cereal, yogurt, milk, almond milk, and orange juice (look for products fortified with Vitamin D)
- Eggs
- Beef liver
- Spinach
- Bananas
Spending more time in the sun for short periods without sunscreen — 10 or 15 minutes three or four days a week — can also boost your vitamin D. However, it’s important to be mindful of too much sun exposure, so you should use sunscreen with at least SPF 15 and wear protective clothing when you’re outside for extended periods of time.
Obvious Signs and Symptoms of Vitamin D Deficiency
Not many people in the overall population are actually vitamin D-deficient. However, if they are, most people don’t show the signs and symptoms of vitamin D deficiency. If signs do appear, they may include the following:
- Significant fatigue
- Weakness
- Leg pain
- Aching bones (severely deficient)
If you are experiencing these symptoms, talk to your provider about whether you should consider increasing your vitamin D intake.
Who Should Be Tested for Vitamin D Deficiency?
The United States Preventive Services Task Force looks at studies and evidence to support its recommendations for certain preventive screenings and tests. The USPSTF does not recommend screening the general population for vitamin D deficiency because there is not enough evidence to support routine screening recommendations. It does recommend screening for people at higher risk of vitamin D deficiency.
People who are at higher risk of vitamin D deficiency and who should be tested include the following:
- Individuals who have a body mass index higher than 30
- Women who are pregnant
- People with conditions such as chronic kidney disease, osteoporosis, inflammatory bowel disease, cystic fibrosis, or celiac disease
Most insurance plans don’t cover the cost of a vitamin D test unless there is a medical need, so patients should speak with their care team to determine whether a test would be beneficial to them.
Current Guidelines for Vitamin D Supplements
The current guidelines for vitamin D supplements are 600 international units daily for those ages 1 to 70 years and 800 IU daily for those over 70 years old.
Vitamin D supplements are recommended for individuals who:
- Show a deficiency, including expectant and breastfeeding mothers
- Have trouble absorbing the vitamin, especially older adults
- Need treatment for osteoporosis
- Don’t get enough sun
- Have chronic kidney disease
- Have been diagnosed with obesity
How Are Vitamin D2 and D3 Different?
Both vitamin D2 and D3 supplements will improve your vitamin D level. Vitamin D2 is only available by prescription and can be prescribed when a patient’s levels are very low. Vitamin D3 is available over the counter and is more cost effective. It may also be better absorbed in the intestinal tract.
Vitamin D Safety and Side Effects
Taken in recommended doses, vitamin D is considered quite safe, but taking too many supplements — anything in excess of 4,000 IU daily — may be harmful. Vitamin D is a fat-soluble vitamin, so it is not quickly passed through the body if you have too much. More is not always better and potential side effects include the following:
- A buildup of calcium, resulting in kidney stones or effects on the parathyroid hormone
- Heart rhythm issues
- Nausea and vomiting
- Weight loss
- Weakness
Inova Primary Care wants you to feel your best. With expertise and compassion, our family medicine and internal medicine providers partner with you to stay healthy. Find a primary care provider near you.
Feature image, Galina Zhigalova/stock.adobe.com
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