What is Vitamin D Deficiency?

During my last physical, my doctor asked me how much vitamin D I was adding to my diet. I was baffled by his question and told him, "If it's not in my daily multivitamin, then probably not any." He decided to take a blood sample, and after running a test of my vitamin D levels determined that I was suffering from vitamin D deficiency.

I've never been one to pay much attention to vitamins, so when I got home I quickly began researching vitamin D and what having a vitamin D deficiency means for my body. I was surprised at what I found out.

Vitamin D is most commonly known for being the vitamin that is produced when your skin is exposed to direct sunlight. The ultraviolet light reacts with your body to produce cholecalciferol (vitamin D). This reaction helps your body to fight many diseases by aiding in processing calcium and protein properly, beefing up cells to reduce the risk of cancers, and producing natural steroids.

Easy stuff, right? Unfortunately, wrong. Because society has begun retreating indoors and using UV blocking clothing and sunscreens when we are outdoors, it is suddenly very difficult for anyone to receive enough of the essential UV rays needed for producing vitamin D naturally. Due to this shift to the indoors, many more people are suffering the results of low levels of vitamin D. These symptoms may include potential increases in certain cancers (cancer of the breast, bladder, ovaries and colon), changes in the hormonal systems affecting mood, higher risk for osteoporosis, muscle cramps, low calcium blood levels, slow childhood heart and muscle development.

So what can you do if you think you're suffering from vitamin D deficiency? The solutions are surprisingly easy and can be achieved by making some small changes to your diet and activities. They are:

Get Outside!

Being out in direct sunlight is the easiest way for your body to produce vitamin D naturally. Any area of exposed skin automatically begins production of the vitamin, and staying in the sun until your skin is rosy pink (not red or burnt) can produce up to 50,000 units of vitamin D! It is important not to overdo it though, make sure that you don't stay in the sun long enough to burn or tan since the darker your skin is the less vitamin D your body will produce. Use sunscreen with a mild UV blocker if you are going to be outdoors for long periods, but don't block them out completely.

Add Vitamin D Rich Foods to Your Diet

Adding the right foods to your diet can help your body in getting vitamin D when going outside just isn't an option. Foods like margarine and butter, herring, salmon, mackerel, sardines, tuna, eggs and some cereals can help to increase your intake of vitamin D.

Take Your Daily Vitamin

Adding a supplemental vitamin D tablet is the final way to make sure your body is getting enough of this essential vitamin. If you are already taking a multi-vitamin, check to see how much of your daily suggested value it actually gives. If you aren't sure if you are getting enough vitamin D through outdoor activities, diet and your multivitamin, ask your doctor what dose he or she suggests you add. Vitamin D can be taken orally in a tablet daily or once a week, so make sure you find out which option is best for you.

I didn't know that a single vitamin could do so much, but I'm glad that my doctor suggested I make the change to add vitamin D. With a better idea of what the body needs to maintain its peak performance, it's easy to keep living a healthy and happy life.

Sources:

Weightlossforall.com
Vitamin D Council
Journal of the American College of Cardiology
Vitamin D Deficiency Symptoms