{"id":511287,"date":"2024-08-21T08:52:28","date_gmt":"2024-08-21T12:52:28","guid":{"rendered":"https:\/\/northernvirginiamag.com\/?p=511287"},"modified":"2024-08-21T08:52:29","modified_gmt":"2024-08-21T12:52:29","slug":"vitamin-d-decoded-latest-insights-on-deficiencies-and-supplements","status":"publish","type":"post","link":"https:\/\/northernvirginiamag.com\/wellness\/2024\/08\/21\/vitamin-d-decoded-latest-insights-on-deficiencies-and-supplements\/","title":{"rendered":"Vitamin D Decoded: Latest Insights on Deficiencies and Supplements\u00a0"},"content":{"rendered":"\n<p><\/p>\n\n\n\n<p><a href=\"https:\/\/www.inova.org\/doctors\/emily-r-faltemier-md\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Dr. Emily Faltemier<\/em><\/a><em> is a primary care physician board certified in family medicine who specializes in pediatrics, women\u2019s health, and primary care for adults. She sees patients at <\/em><a href=\"https:\/\/www.inova.org\/locations\/primary-care\/family-medicine-clifton-centreville\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Family Medicine of Clifton\/Centreville<\/em><\/a><em>.&nbsp;&nbsp;<\/em>&nbsp;<\/p>\n\n\n\n<p>Have you ever wondered why sunshine makes you feel so good? It\u2019s not just the light of the day or the warmth on your skin \u2014 it\u2019s the boost of vitamin D. Known as the &#8220;sunshine vitamin,&#8221; 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&#8217;s important to ensure you&#8217;re getting enough vitamin D. Whether it&#8217;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.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-can-i-boost-my-vitamin-d\">How Can I Boost My Vitamin D?\u00a0<\/h3>\n\n\n\n<p>During the winter months, when sunlight is scarce, you can turn to certain foods for extra nutrients, including the following:&nbsp;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fatty fish such as salmon, tuna, and sardines\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cereal, yogurt, milk, almond milk, and orange juice (look for products fortified with Vitamin D)\u00a0\u00a0\u00a0\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eggs\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beef liver\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Spinach\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bananas\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<p>Spending more time in the sun for short periods without sunscreen \u2014 10 or 15 minutes three or four days a week \u2014 can also boost your vitamin D. However, it&#8217;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&#8217;re outside for extended periods of time.&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-obvious-signs-and-symptoms-of-vitamin-d-deficiency\">Obvious Signs and Symptoms of Vitamin D Deficiency\u00a0<\/h3>\n\n\n\n<p>Not many people in the overall population are actually vitamin D-deficient. However, if they are, most people don\u2019t show the signs and symptoms of vitamin D deficiency. If signs do appear, they may include the following:\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Significant fatigue\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Weakness\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Leg pain\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aching bones (severely deficient)\u00a0<\/li>\n<\/ul>\n\n\n\n<p>If you are experiencing these symptoms, talk to your provider about whether you should consider increasing your vitamin D intake.&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-who-should-be-tested-for-vitamin-d-deficiency\">Who Should Be Tested for Vitamin D Deficiency?\u00a0<\/h3>\n\n\n\n<p>The <a href=\"https:\/\/www.uspreventiveservicestaskforce.org\/uspstf\/\" target=\"_blank\" rel=\"noreferrer noopener\">United States Preventive Services Task Force<\/a> 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.&nbsp;<\/p>\n\n\n\n<p>People who are at higher risk of vitamin D deficiency and who should be tested include the following:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00a0Individuals who have a body mass index higher than 30\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Women who are pregnant\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>People with conditions such as chronic kidney disease, osteoporosis, inflammatory bowel disease, cystic fibrosis, or celiac disease\u00a0<\/li>\n<\/ul>\n\n\n\n<p>Most insurance plans don\u2019t 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.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-current-guidelines-for-vitamin-d-supplements\">Current Guidelines for Vitamin D Supplements\u00a0<\/h3>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<p>Vitamin D supplements are recommended for individuals who:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Show a deficiency, including expectant and breastfeeding mothers\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Have trouble absorbing the vitamin, especially older adults\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Need treatment for osteoporosis\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Don\u2019t get enough sun\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Have chronic kidney disease\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Have been diagnosed with obesity\u00a0<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-are-vitamin-d2-and-d3-different\">How Are Vitamin D2 and D3 Different?\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/h3>\n\n\n\n<p>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\u2019s 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.&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-vitamin-d-safety-and-side-effects\">Vitamin D Safety and Side Effects\u00a0\u00a0<\/h3>\n\n\n\n<p>Taken in recommended doses, vitamin D is considered quite safe, but taking too many supplements \u2014 anything in excess of 4,000 IU daily \u2014 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:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A buildup of calcium, resulting in kidney stones or effects on the parathyroid hormone\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Heart rhythm issues\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nausea and vomiting\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Weight loss\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Weakness\u00a0<\/li>\n<\/ul>\n\n\n\n<p><a href=\"https:\/\/www.inova.org\/our-services\/inova-primary-care\/locations\" target=\"_blank\" rel=\"noreferrer noopener\">Inova Primary Care<\/a> wants you to feel your best. With expertise and compassion, our family medicine and internal medicine providers partner with you to stay healthy. <a href=\"https:\/\/www.inova.org\/doctors?type=606&amp;img=1&amp;avail=&amp;geolocation%5Bloc%5D%5Btext%5D=&amp;geolocation%5Bloc%5D%5Blatlng%5D=&amp;geolocation%5Bradius%5D=25&amp;name=&amp;practice=&amp;aff=All&amp;lang=All&amp;gender=All&amp;overridden_route_name=inova_doctors.landing_page&amp;base_route_name=inova_doctors.landing_page&amp;page_manager_page=provider_search&amp;page_manager_page_variant=provider_search-layout_builder-0&amp;page_manager_page_variant_weight=0\" target=\"_blank\" rel=\"noreferrer noopener\">Find a primary care provider near you<\/a>.&nbsp;<\/p>\n\n\n\n<p><em>Feature image, Galina Zhigalova\/stock.adobe.com<\/em><\/p>\n\n\n\n<p><strong><em>For more stories like this,\u00a0<\/em><\/strong><a href=\"https:\/\/northernvirginiamag.com\/newsletter\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><em>subscribe<\/em><\/strong><\/a><strong><em>\u00a0to Northern Virginia Magazine\u2019s Health newsletter.<\/em><\/strong>\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"An Inova doctor explains how to boost your vitamin D and the signs you may be deficient. ","protected":false},"author":1005478,"featured_media":511288,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54660],"tags":[],"class_list":["post-511287","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.2 (Yoast SEO v26.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vitamin D: Latest Insights on Deficiencies and Supplements<\/title>\n<meta name=\"description\" content=\"Vitamin D plays a vital role in your health. 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