Getting through the cold and sometimes gloomy winter months can be tough, especially if you live in a northern climate where sunshine may be limited. If you can’t remember the last time you soaked up the sun, you may be at an increased risk for a Vitamin D deficiency.
Vitamin D plays many important roles in our bodies, including reducing inflammation, modulating cell growth, and promoting calcium absorption in order to strengthen bones. Low Vitamin D levels have been associated with an increased risk for several serious health problems, including cancer, cardiovascular disease, cognitive impairment, and osteoporosis.
Vitamin D is found in certain foods, but in humans, it is primarily produced when exposure to sunlight activates a certain chemical (7-dehydrocholesterol ) in our bodies. Unfortunately, it’s not just any old sunlight exposure that triggers Vitamin D production. We need a certain wavelength of light to activate the 7-dehydrocholesterol chemical, and you can’t get this wavelength through a window—or at all in some northern regions during winter, due to the angle at which the sun’s rays hit the earth.
So how can you find out if you’re Vitamin D deficient, and what can you do to make sure you get enough of this vitamin during the winter?
Testing for a Vitamin D Deficiency
If you’re not sure whether you’re Vitamin D deficient, you can start by getting tested. Your doctor should be able to perform a 25-hydroxy Vitamin D test, which involves taking a small blood sample to measure the nanograms per milliliter (ng/mL) of vitamin D in your blood. Although there is some difference in opinion on what constitutes normal vitamin D levels, most healthcare providers agree that a level between 20 and 80 ng/mL is considered a wide “optimal” range. If your test results show that your vitamin D level is below 20 ng/mL, your doctor should talk to you about taking supplements and/or making dietary modifications.
Vitamin D2
Vitamin D Foods and Supplements
If you’re worried about being Vitamin D deficient, you may be able to modify your diet to incorporate more foods that contain this vitamin. Fatty or oily fish, such as salmon and tuna, are some of the best foods for Vitamin D. Other options include eggs (with the yolks) and fortified dairy products, such as milk.
Unfortunately, most foods don’t have enough Vitamin D to make up for a serious deficit. If your Vitamin D levels are very low, you may need to start taking supplements on a regular basis. Both Vitamin D2 and D3 supplements are available over the counter. Although manufactured in different ways, these two forms of Vitamin D are both considered effective in making up for a deficiency. Talk to your doctor to determine the best dosage.
