Are You Getting Enough Vitamin D?
A key nutrient for avoiding illness and disease
It's no secret that we don't get much sunlight in the PNW during the winter months. It's a time when people tend to get sick more often, and also a time when people feel more depressed and unmotivated. Could our Vitamin D levels be playing a role?
In this video, we discuss the different benefits of Vitamin D and strategies to optimize your levels for better short-term and long-term health.
The Importance of Vitamin D for Your Health
Vitamin D is a crucial nutrient for overall health and well-being, yet many people are unknowingly deficient. In fact, studies suggest that between 30% and 80% of individuals in the U.S. do not get enough vitamin D. This deficiency can lead to a range of health problems, including an increased risk of diabetes, neurological disorders, high blood pressure, certain cancers, and weakened immune function. Additionally, vitamin D plays a key role in maintaining muscle mass, which becomes especially important as we age.
How Do We Get Vitamin D?
Although vitamin D is classified as a vitamin, our bodies can actually produce it when exposed to natural sunlight. However, there are factors that can limit this process. If sunlight is filtered through a window or blocked by sunscreen, the body cannot effectively produce vitamin D. Furthermore, during the winter months, most people in the U.S.—especially those living in the northern and central states—receive little to no vitamin D from sunlight, regardless of how much time they spend outdoors. This lack of sunlight exposure is believed to contribute to seasonal illnesses and mood disorders such as Seasonal Affective Disorder (SAD).
Can We Get Vitamin D From Food and are you deficient?
While some foods contain vitamin D, most dietary sources are fortified, meaning the vitamin is added rather than naturally occurring. This makes it difficult to get sufficient vitamin D through diet alone, which is why many people turn to supplements to maintain optimal levels.
The best way to determine whether you're deficient is to have your doctor test your vitamin D levels. If your levels are low, supplementation may be recommended. Many individuals experience significant improvements in their health and well-being when their vitamin D levels are optimized. If you frequently get sick, feel fatigued, or experience low energy—especially in the winter—it’s worth discussing vitamin D testing with your healthcare provider.
How to Optimize Your Vitamin D Levels
To ensure your body gets enough vitamin D, consider the following strategies:
Spend Time Outdoors: Whenever possible, try to get outside for natural sunlight exposure. Even during the winter months, outdoor daylight has benefits for overall health.
Smart Sun Exposure: While sunscreen is important for protecting against harmful UV rays, short periods (15–30 minutes) of direct sun exposure during midday can help your body produce vitamin D naturally. If you are at low risk for sunburn, occasional unprotected exposure may be beneficial.
Consider Supplementation: If you live in an area with long winters or have limited sun exposure, supplementing with vitamin D might be necessary. Your doctor can provide personalized recommendations based on your levels.
The Bottom Line
Maintaining healthy vitamin D levels is essential for a strong immune system, better muscle function, and overall well-being. Whether through natural sunlight, fortified foods, or supplementation, ensuring adequate vitamin D intake can contribute to a longer, healthier life. If you suspect a deficiency, talk to your doctor about getting tested and finding the best approach for you.
Have questions about vitamin D? Let us know—we’re happy to help!