As summer turns to fall, and as we start to transition back to the office, our sun exposure starts to diminish, which can mean a drop in vitamin D, which is crucial for overall health. “You may be familiar with vitamin D’s role in keeping bones strong and absorbing calcium, but it has a slew of other important functions and benefits, from supporting immunity and brain health to even regulating blood sugar levels,” says Stefani Sassos, RDN, of the Good Housekeeping Institute.
The vitamin, which comes from both sun exposure and food, not only protects against the loss of bone mass, “it also helps muscles function and allows the brain and body to communicate through nerves,” adds Jerlyn Jones, RDN, a spokesperson of the Academy of Nutrition and Dietetics and owner of the Lifestyle Dietitian, who also notes that the immune system uses vitamin D to fight off bacteria and viruses. The immune-boosting properties of vitamin D has never more important than during the COVID pandemic: One study found a connection between lower levels of vitamin D in the blood and a higher risk of contracting COVID-19; other studies found that among COVID patients, those with lower levels of D also were hospitalized longer.
Note: Taking vitamin D alone will not prevent or cure the coronavirus, but building a strong immune system is considered one of the best ways to keep yourself as healthy as possible overall.
Are you getting enough vitamin D?
According to the National Institutes of Health, only about 5% of Americans have what is called a vitamin D deficiency — a serious medical condition that can lead to bone diseases such as rickets. But another 18% have “inadequate” amounts of vitamin D, which can contribute to other health issues. “The most accurate way for you to know whether or not you need a vitamin D supplement is to speak with your healthcare provider, who can order a vitamin D blood test,” says Sassos. You should also consider getting tested if you’re experiencing symptoms such as fatigue, muscle weaknesses, aches, cramps or bone pain, says Jones.
In addition, the following groups may be at higher risk for vitamin D deficiency:
How can you get vitamin D naturally?
The body gets vitamin D two different ways: “The most well-known way to get your dose of D is exposing your skin to sunlight,” Sassos explains, adding that about 15 to 20 minutes a few times a week can usually do the trick. Eating food rich in vitamin D is another way to get your daily dose, but very few foods naturally have the vitamin, says Jones. “The best sources are fatty fish such as salmon, tuna, trout, sardines and 1 tablespoon of cod liver oil. Beef liver, Swiss cheese and egg yolks also contain small amounts,” she explains. Of course, if you eat a plant-based diet, or just don’t like fish, it gets trickier. “Mushrooms are one of the few vegan sources of vitamin D and also the only vegetable source of the nutrient—if you eat a half cup a day of sliced white mushrooms, you’ll get about half your daily value,” Sassos explains.
Not a big fan of fish or mushrooms? Check the labels of your favorite breakfast foods: Many cereals, juices, yogurts, breads and milks (both from a cow and plant-based) are fortified with vitamin D.
What should you look for in a supplement?
If your blood tests indicate that you need to boost your D, talk to your doctor about the best amount to take in a supplement, and check how much D is in any multis you already take, says Sassos, so you don’t inadvertently take too much (the RDI for men and women up to age 70 is 15mcg, or 600 IU; the upper limit is 100 mcg, or 4,000 IU). “Excessive amounts of vitamin D through supplementation can be toxic,” Sassos adds.
Vitamin D comes in two chemical forms, D2 and D3, and though both are absorbed well by the small intestine and raise blood levels of vitamin D, D3 may raise levels for a longer time. Most supplements are made with D3, which is traditionally manufactured from lanolin, a waxy substance that comes from sheep’s wool. For vegans, there is also a plant-based version of D3 made from lichen. “When choosing a supplement, look for a third-party verification on the container’s label to determine if it has been tested by an independent organization such as ConsumerLab.com, NSF International and US Pharmacopeial Convention,” recommends Jones.
If you’re need a boost of D, here are 11 products to try:
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