June 9, 2022
Vitamin D makes the list of under consumed nutrients that most of us lack in our bodies. Vitamin D is important for keeping bones strong, absorbing calcium (which further helps to keep bones strong and healthy) and work with parathyroid glands. Deficiency can be associated with mood changes, bone loss, muscle cramps (or weakness), bone and joint pain, and overall fatigue. Deficiency is also linked to increased depressive symptoms. Additionally, there are lower-level evidence studies that show an association between vitamin D deficiency and restless leg syndrome.
Foods that are higher in vitamin D include salmon (1/2 cup), high-fat fish, and 1 cup of fortified milks, either diary or nondairy. Overall, very few foods contain much vitamin D so it’s added to staple foods.
Ultimately sunlight is the best source of vitamin D because of how the body synthesizes the type of rays absorbed by the son. Adequate levels of vitamin D can be adequately absorbed if large body areas including the face, arms, legs, back or chest are exposed to direct sunlight between the hours of 10am and 3pm without sunscreen for 5-30 minutes at least 2 days per week. People with darker skin pigmentation require longer amounts of time in the sun. Tanning beds are not recommended due to increased risk of skin cance