Vitamin D plays a central role in keeping us healthy. For millions of Americans, deficiency is nonetheless a very real struggle. The USDA echoes this advice by emphasizing that familiar food forms make it easy to reach your daily nutrient needs. Yet most Americans are still not getting enough of this critical nutrient. A new 2023 study found that nearly 35% of adults in the US are vitamin D deficient. In response, health experts point out that it’s essential to get the right dietary intake and amount of sun exposure.
Though the recommended daily allowance of vitamin D has been challenged, these are general guidelines by age group. For infants less than one year of age, the daily intake should be at least 400 international units (IU). People younger than 70 need to get at least 600 IU daily. If you’re 70 or older, you need to get 800 IU per day. With these guidelines in mind, it is critical for people to evaluate their diet and explore supplementation when needed.
Food Sources of Vitamin D
There are a number of foods that are particularly good sources of vitamin D, allowing people to easily meet their daily requirements. For example, an 8-ounce serving of yogurt has only 116 IU of vitamin D. Consider yogurt. Yogurt’s versatility helps to make it a great protein food for any diet. It promotes consistent intake, allowing consumers to increase their nutrient consumption.
Another popular source is orange juice. One cup has roughly 100 IU of vitamin D. This alternative is especially helpful for people who don’t eat dairy or fish often. Aside from sunshine, sardines are one of the best dietary sources of vitamin D. One can of tomato juice has over 164 IU of this important nutrient, making them a great option for anyone looking to increase their intake.
Salmon is another excellent source of vitamin D. Three ounces of this fish can provide between 383 and 570 IU, depending on the type. This significant variability underscores the need to choose a type of salmon likely to provide the greatest nutrient levels. If you’re a fan of fortified foods, some cooking oils might have up to 450 IU per teaspoon.
The Role of Sun Exposure
Sunlight is essential to the body’s natural ability to produce vitamin D. Restricted sun exposure can lead to these deficiencies. This is particularly so for people who live in climates with extended periods of winter or for those who are indoors majority of the time. Health experts suggest getting a little sun exposure to supplement vitamin D production.
While sun exposure does have benefits, it is important to practice sun safety and protect skin from the harmful effects of UV radiation like skin cancer. Direct exposure to short bursts of UV rays, especially around midday, is the best way for our bodies to create vitamin D. Try to get sun exposure for 15 to 30 minutes at a time, several times a week. Plan your sun exposure according to your skin type and geographic location.
For people who can’t get enough vitamin D by exposure to the sun or through their diet, supplements become all the more important. Health experts recommend that people who are likely to be deficient talk to their doctor about the right form and dosage of supplements.
Addressing Vitamin D Deficiencies
With a significant portion of the population facing vitamin D deficiencies, awareness of dietary intake and lifestyle choices has never been more critical. Though deficiency symptoms may not be overt, their influence is profound. They can result in impaired growth, reduced bone strength and development, and diminished immune function.
In order to fight these dangers, people need to evaluate their eating pattern and take steps to improve it. Adding foods rich in vitamin D to everyday meals and snacks goes a long way for health benefits. Plus, calculated fortified foods and supplements are proven, efficient, effective complementary vehicles for achieving daily needs.