Studies noted by Mercy Medical Center, show that 42% of the US population is vitamin D deficient.
Vitamin D is an essential nutrient your body requires primarily to build strong bones and for overall good health. It even plays a key function in respiratory health through innate ad adaptive defense mechanisms.
Note some population groups may have even higher levels of deficiency, which can include but not limited to premenopausal women, those with poor nutrition habits, people over 65, also those who take long term prescription medication for heartburn, acid reflux, and constipation. Some chronic conditions such as celiac disease, obesity, and chronic kidney or liver disease can also contribute to a deficiency.
Latest research links vitamin D deficiency to mood swings, depression, lack of energy, chronic skin conditions along with other chronic diseases.
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Side Effects of Vitamin D Deficiency
If you think you may be vitamin D deficient discuss any concerns or symptoms with your primary care physician, who order testing if can appropriate. Normal Vitamin D levels are between 20-80 NG/ML If supplementation is recommended, remember to take it with a meal and on a full stomach to help absorption. Liquid or dissoluble is best absorbed.
Where do I Start?
Let’s try and break this down for you.
- Sunshine – Getting it from the Sunshine – Go outside with legs and arms exposed for 20-30 minutes without any sunscreen on to absorb the most of Vitamin D. During the summer months, if you are able to be out every day in the sunshine you may be able to discontinue the use of a supplement. If you’re like me who spends most of my time indoors, living in Arizona due to the heat or work in an office all day then supplementation may still be needed.
- Food – Here are listed some food choices that are high in Vitamin D.
Cheese, Margarine, Butter, Fortified Milk, Healthy Cereals, and Fatty Fish.
However, you need to understand that in today’s world unless you are eating fresh food, food that is being enriched with Vitamin D is often made with the less absorbable synthetic D2 (ergocalciferol) form of nutrient which can be misleading.
- Supplement – If you choose to supplement – You want to make sure you are getting a high-quality natural sourced supplement. I personally like a natural easy to take a based supplement that contains no gluten soy, dairy, egg fish, and shellfish or nut-containing ingredients. It also supplies 250% of the daily value of vitamin D in an easily dissolvable tablet. Great for kids and adults who don’t like to swallow pills. Join my Facebook group if you would like to learn more about it.