Vitamin D: How much is enough?

Priya Kumar
1 hour ago
2 min read

Image by Kampus on Magnific

Vitamin D: What is it and why do we need it?

Vitamin D is a vital nutrient needed by your body for maintaining good health. It helps your body absorb calcium and keeps your bones strong. The combination of calcium and vitamin D is important to prevent osteoporosis, a condition that thins and weakens the bones making them more likely to break. Vitamin D is also important for nerve function and strong immunity.

What are the sources of Vitamin D?

There are two main sources our body uses to obtain vitamin D.

Food: There are very few foods that naturally contain vitamin D. In the United States most people obtain vitamin D through consumption of fortified foods. Most of the milk in the U.S. is fortified with 3mcg (120 IU) vitamin D per cup. Fatty fish and fish liver oil are also among the best natural sources of vitamin D.
Exposure to sunlight: Another way the body makes vitamin D is to get enough sunlight. Most people get at least some vitamin D depending on how much they expose their bare skin to direct sunlight.

How do I know If I am getting enough Vitamin D?

To know if you are getting enough vitamin D, your doctor will conduct a blood test to measure the levels of vitamin D in your blood. In the blood a form of vitamin D known as 25-hydroxy vitamin D is measured in nanomoles per liter (nmol/L) or nanograms per milliliter ( ng/mL).

If your levels are 50nmol/L or above, these levels are considered adequate for bone and overall health
If your levels are below 30nmol/L, are considered low and may affect your bones and overall health.
If your levels are above 125nmol/L, are considered too high and may cause health problems associated with too much vitamin D.

What if I am not getting enough Vitamin D?

Insufficient exposure to sunlight, inadequate dietary intake and absorption are some of the reasons for not getting enough vitamin D. Not getting enough vitamin D is associated with increased risk of osteoporosis, metabolic and immune disorders such as diabetes mellitus and multiple sclerosis.

What if I am getting too much Vitamin D?

Getting too much of vitamin D can be harmful. High levels of vitamin D in your blood can cause nausea, vomiting, confusion, pain, loss of appetite, dehydration, frequent urination and kidney stones. High levels of vitamin D are because of consuming excessive amounts of vitamin D through dietary supplements. The recommended upper limit for adults 19 and older is 4000IU, however healthcare providers can recommend levels above this to treat vitamin D deficiency.

Conclusion:

Adequate levels of vitamin D are essential for overall health.
Most vitamin D can be obtained from fortified foods and adequate exposure to direct sunlight.
Your healthcare provider can check your vitamin D levels via a blood test and recommend a dietary supplement to avoid potential risks associated with vitamin D deficiency.

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Assessed and Endorsed by the MedReport Medical Review Board