If you eat a healthy diet, you can get most of the vitamins and nutrients you need from food. An exception is vitamin D. There are not many foods that are naturally high in vitamin D with the exclusion of fatty fish and some fortified foods. The best source of this vitamin is the sun. When your skin is exposed to sunlight, vitamin D precursors are converted into a form your body can process to make active vitamin D.
Unfortunately, a number of people have levels of vitamin D that are too low for good health. Some studies show up to 75% of the population has sub-optimal levels of this vitamin that’s important for bone health and for preventing some diseases. Certain groups of people are more likely to be vitamin D deficient than others. Do you fall into one of these high-risk categories? If so, ask your doctor to check a vitamin D level to make sure you don’t need a vitamin D supplement.
If You’re Overweight or Obese
If you’re overweight or obese your chances of having low levels of vitamin D are higher. Vitamin D is stored in fat tissue, and when it ends up in fat it’s less available for the body to use. Levels of vitamin D drop as body weight goes up.
If You Have Dark Skin
The more melanin you have in your skin, the less vitamin D you’ll absorb when you soak up the sun. This means you’ll need more sun exposure to get adequate amounts of vitamin D compared to people with lighter skin. The rate of vitamin D deficiency is high in the African-American population.
If You Live in Northern Latitudes
If you live northern latitudes, you may not get enough sunlight to make adequate amounts of vitamin D. In areas far north of the equator, the angle of the sun is low, and this reduces the amount of direct sunlight you can absorb. If you live in these areas, there’s a good chance you’re deficient in vitamin D and need to take a supplement. The best way to find out is to get a blood test to check your level.
If You Consistently Use Sunscreen
Wearing sunscreen helps to reduce the risk of skin cancer and premature aging, but it also blocks the ultraviolet rays you need to make vitamin D. If you don’t spend time in the sun or wear a sunscreen when you’re outside, your chances of having low vitamin D levels are greater.
If You’re Pregnant or Breastfeeding
According to research, women who have higher levels of vitamin D in their bloodstream have a reduced risk of pregnancy complications including pre-term birth. The growing fetus also needs adequate amounts of vitamin D to develop properly. Requirements for vitamin D are also higher when a woman is breastfeeding. If you’re pregnant, talk to your doctor about how much to take if your levels are low.
If You Have Certain Medical Conditions
If you have an intestinal condition that reduces the absorption of fat, you’re at high risk for a vitamin D deficiency since vitamin D is a fat-soluble vitamin. You’re also at greater risk if you’ve had bariatric surgery. People who have some kidney conditions or an overactive thyroid are also commonly deficient in vitamin D.
If You’re a Senior
Elderly people require more vitamin D and are at high risk for deficiency since they usually get less sun exposure and don’t convert vitamin D precursors to active vitamin D as efficiently. All adults over the age of 70 should have a vitamin D level checked since low vitamin D levels can increase the risk of falling.
The Bottom Line?
Everyone needs adequate amounts of vitamin D, but if you fall into one of these high-risk groups, talk to your doctor about getting a blood test to check your level.
References:
Family Practice News. July 2011. “Guidelines: No Vitamin D Screen for the Healthy”
Medscape.com. “Vitamin D Supplementation: An Update”
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