It is estimated that nearly a quarter of Americans are deficient in vitamin D. Are you one of them?
The 2022 National Health and Nutrition Examination Surveys (NHANES) data estimated that about 22% of Americans have moderate vitamin D deficiency. That number was higher for women, African Americans, people of between the ages of 20 and 29, and the general population during the winter.
“Many Americans are deficient in vitamin D due to limited sun exposure from indoor lifestyles, sunscreen use and our northern climate,” Washington, DC-based dietitian Caroline Thomason , RD, tells USA TODAY. “Also in North America, our typical diet is low in vitamin D foods such as fatty fish and fortified foods.”
The body absorbs vitamin D through food (food and supplements) and sunlight through the skin. It’s important for “bone health, immune function, muscle strength, mental health and heart health,” Thomason says.
How can you make sure you’re getting enough vitamin D? Here’s what the experts are saying.
How much vitamin D is needed per day?
The recommended dietary allowance, as prescribed by the National Institutes of Health’s Office of Dietary Supplements, is as follows:
- 10 mcg (400 IU) for infants up to 12 months
- 15 mcg (600 IU) for ages 1 to 70
- 20 mcg (800 IU) for adults over 70 years
For reference, a three-ounce portion of rainbow trout contains about 16 mcg of vitamin D, while a cup of vitamin D-fortified milk contains about 3 mcg, according to WebMD. Other foods rich in vitamin D include fortified cereals (about 2 mcg) and orange juice (2.5 mcg).
It’s often difficult to get your daily vitamin D from food alone, which is why getting out — and sometimes supplementing with supplements when medical professionals suggest — is also important.
Most commercially available vitamin D supplements range from 25 to 125 mcg (1,000 to 5,000 IU). You shouldn’t take more than 100 mcg (4,000 IU) of vitamin D a day unless a doctor recommends you do so to combat a deficiency, Thomason says.
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What are the symptoms of vitamin D deficiency?
Possible symptoms of vitamin D deficiency can range from “subtle to severe,” Thomason says. They can include “muscle weakness, fatigue, mood changes, frequent infections, hair loss, bone pain and slow wound healing.”
If you have any of those symptoms, experts say it’s best to visit your primary care doctor.
“The most reliable way to check vitamin D levels is a blood test, and consultation with a health care provider is recommended for individual advice,” Thomason says.
Who should not take vitamin D supplements?
Vitamin supplements have become a trendy recommendation for health influencers to give their followers, especially given the statistics on vitamin D deficiency across the US. But experts warn against blindly adding supplements to your daily routine without consulting a doctor first.
Be especially careful about taking vitamin D supplements if you have high calcium levels, a history of kidney disease, or if you take medications that may interact, Thomason says.
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“Influencer(s) are constantly promoting the new ‘it’ vitamins and making strong health claims based on their brand of supplement,” says Thomason. common awareness but it can also lead to wrong information, unnecessary supplements and even dangerous health effects. Influencers’ agreements often prioritize trends, public relations and reputation over scientific evidence, leading to a ‘one-size-fits-all’ approach. and general statements that may not apply to everyone.”
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