How to Overcome Vitamin D Deficiency: Expert Tips

A new study reveals that spending too much time indoors may be causing many people to suffer from vitamin D deficiency. This so-called “sunshine vitamin” is essential for bone and muscle health. It helps reduce the likelihood of osteoporosis later in life and is also believed to lower the risk of type 1 diabetes, respiratory diseases, and other health issues.

More People Are Experiencing Vitamin D Deficiency

Currently, many individuals of all ages are not getting enough vitamin D. Contributing factors include poor diet, insufficient time spent outdoors, and a lack of supplements to address the deficiency. Researchers examined data from 210,502 patients who underwent vitamin D testing and found that one-third of those surveyed had levels below the acceptable threshold in their blood (30 nmol/L).

Sunlight is the most recognized source of vitamin D, but its effectiveness can be affected by sunscreen use, air pollution, cloud cover, and the melanin content in a person’s skin. Foods like fatty fish and eggs can help, but only in sufficient quantities. Meanwhile, there are concerns that the increasing shift toward vegan diets may lead to the exclusion of some of these ingredients.

The aforementioned study indicated that young people are more likely to have vitamin D deficiency. Nutritionist Pamela Mason tells the Daily Mail that bridging the gap between vitamin D intake and recommendations is crucial to preventing deficiency and supporting bone and muscle health, particularly in preventing rickets and osteomalacia.

What Can Help Overcome Vitamin D Deficiency?

Vitamin D is necessary for calcium absorption and bone mineralization, both of which are vital for consolidating bone mass in adulthood and reducing the risk of osteoporosis later in life. Dr. Mason also adds that very few foods naturally contain vitamin D. Fatty fish, such as salmon and mackerel, should be consumed several times a week, if not daily, to meet the daily recommendation of 10 mcg.

The expert notes that this is not feasible for everyone, and only certain products, like some cereals and alternative dairy products, are fortified. Therefore, taking multivitamins and multiminerals that contain vitamin D is the best way to achieve the recommended levels.

Vitamin D is cost-effective and easy to take. Healthcare professionals recommend that patients regularly take a daily supplement of 10 mcg and increase their intake of foods rich in vitamin D.