Obtaining Adequate Vitamin D for Bone and Immune System Health
Obtaining sufficient vitamin D requires eating enough foods containing this nutrient or being exposed to enough sunshine. Getting the right amount through these two methods can be challenging. That means many men and women have significantly low blood levels of this essential nutrient. Taking high-quality supplements may be the answer.
Bone Health
People generally know about the importance of calcium for building strong bones, but the significance of vitamin D is often ignored. This vitamin is crucial for bone strength and density, and the body cannot absorb and utilize calcium without it. Both nutrients are required for bone cell growth when older cells naturally break down and the body absorbs them in an ongoing process.
Calcium is also crucial for maintaining bone density and strength. Without adequate vitamin D for calcium absorption, bones become weaker and more vulnerable to fractures.
Immune System
In addition, vitamin D is important for regulating the immune system. When blood levels of this nutrient are too low, a person is more susceptible to infections.
Some individuals may even be at increased risk of developing an autoimmune disorder. Research shows that autoimmune disorders are connected with low vitamin D blood levels. However, researchers are unsure whether low vitamin D is part of the cause or whether it results from a health problem. Anyone who already has an autoimmune disorder should not begin consuming excess amounts of vitamin D in supplement form without consulting his or her doctor.
Sunlight and Vitamin D
The human body naturally produces vitamin D in response to sunlight on the skin. Residents far from the equator simply do not have plentiful sunlight year-round, since daylight hours become much shorter around the winter solstice. Also, when the weather is cold, people usually are not exposing much of their skin to sunshine.
No matter where people live, most are not outside often enough to produce much vitamin D. About 92 percent of U.S. residents are deficient in this nutrient because they don't get adequate sunlight exposure, according to Harvard Health Publications.
In addition, dark skin is less effective than pale skin at absorbing ultraviolet light. That's an issue for a large percentage of people worldwide.
Age Considerations
A person's age also is a factor, since the body's natural production of this vitamin decreases significantly as a person gets older. By the time someone reaches the senior years, he or she may be generating 3/4 less vitamin D than was the case 30 years previous.
Vitamin D in the Diet
Some vitamin D can be obtained through the diet, but it may be difficult to get an optimum amount. Nearly all producers of milk in the United States add the nutrient since this beverage is a good source of calcium. A cup of fortified milk contains around 15 to 20 percent of the recommended daily value.
Since cheese, yogurt, and ice cream are dairy products, fortified versions also contain vitamin D. However, depending on the product, there may be virtually no vitamin D in a typical amount eaten in one serving. Consumers can check labels to find the information.
Many commercial breakfast cereal products also are fortified with vitamin D, and so are some fruit juices. Again, this is a good match. People typically eat cereal with calcium-rich milk and tend to drink fruit juice at breakfast.
Eating plenty of oily fish, such as salmon, tuna, and mackerel, is another effective way to bring more of this vitamin into the diet. Not only do fatty fish contain this nutrient, but they are also known for providing heart-healthy benefits.
One more food to include is egg yolks. Two large eggs for breakfast provide about 10 percent of the recommended daily value of vitamin D.
Supplements
Vitamin D is included in multivitamin supplements, and can also be taken as a standalone supplement. The maximum amount recommended for people without severe deficiencies is 800 to 1,000 IU. People should not consume more than this in supplement form unless a medical professional has verified a serious deficiency with a blood test and recommended a stronger product. High-dose supplements of this vitamin are inadvisable without medical supervision.
Vitamin D is essential for bone health and the regulation of the immune system. Unfortunately, many people are at least somewhat deficient in this nutrient. If someone does not have enough exposure to sunshine and cannot obtain sufficient amounts through the diet, taking a high-quality supplement with the recommended daily value may be the answer.
