Why do we need vitamin D?

Vitamin D is essential to our health. It helps our bodies absorb calcium and phosphorus, which leads to healthy bones and it also supports the way our immune system functions. SSM Health family physician and wellness coach Dr. Roopa Shah explains how to know if you’re getting enough vitamin D and how to boost it, even during cold, dark winter months.

First, how do we get enough Vitamin D?

“For the most part, our bodies make Vitamin D when our skin is exposed to sunlight. This can be tough in some areas when we are covered up against the cold or we experience days and weeks without a lot of sunlight,” says Dr. Roopa Shah. “We can also get Vitamin D by eating foods like fatty fish, eggs including the yolk, and fortified foods like dairy products and cereals. Because most foods don’t contain a lot of Vitamin D, the best way really is through daily exposure to sunlight.”

What are signs that you aren’t getting enough Vitamin D? How do you know if you are Vitamin D deficient?

“The best way to know if you are getting enough Vitamin D is to talk to your doctor and get your vitamin levels checked. Because it can take years for symptoms to show up, testing is really the best way to know,” says Dr. Shah. “Common signs of deficiency include frequent illness, fatigue and tiredness, bone and back pain, anxiety, depression, hair loss, and unexplained weight gain. Because these symptoms can be caused by many different health concerns, you should talk with your doctor if you are experiencing these symptoms.”

How can you get more Vitamin D?

“Prioritize time outside. While that can be difficult in the winter, make sure you are soaking up sunshine daily when the weather allows and don’t forget your sunscreen! Increase your intake of Vitamin D-rich foods. Eat fatty fish like salmon or tuna, eggs and vitamin-fortified dairy and cereal products. You can also take daily Vitamin D supplements. Adults should be getting at least 1,000 to 2,000 IU (international units) of the vitamin per day. That said, it is safe to take up to 4,000 IU per day, so discuss your individual need and recommended dosing with your doctor to ensure you are getting enough from a high-quality supplement.”