If you find yourself feeling sadder than usual, or getting sick more frequently than your coworkers, it could be stemming from a lack of this "sun vitamin".  Vitamin D is an essential nutrient that is linked to immunity, depression, blood sugar control, bone health, and numerous other health issues.  But, you might be thinking to yourself, Isn't vitamin D made by our bodies when we are out in the sun? How can anyone then be deficient?  Well, one of the biggest problems with Vitamin D is that it is not found in many foods (salmon, tuna, mackerel, and fortified milks, mushrooms and eggs are among the few sources), and we are supposed to allow our bodies to make it by exposing our skin to the suns powerful rays.  However, while it is certainly possible for our bodies to produce vitamin D following exposure to ultraviolet B rays from the sun, increased use of sun block combined with underexposure during the winter months  makes it difficult for us to get enough. To further compound the problem, there is a wide variation in vitamin D producing capacity based on skin pigmentation, cloud cover, time of day, season and latitude (& proximity to the sun's rays).
 

So what can I do about it?

First, focus on proper nutrition. Aim to include fatty fishes such as salmon,  fortified milks & yogurts, mushrooms and eggs for good dietary sources of vitamin D.

Does taking Vitamin D help?

Even if you routinely take a daily multi, you can still be at risk for vitamin D deficiency.  The recommended daily intake for vitamin D is outdated, and therefore is currently set at a value much lower than what most of us actually need.  A typical multivitamin contains only 400 IU of vitamin D, while current science tells us that we probably need 800 IU or more each day.  In order to make sure you are getting your daily dose of D, you can look for and select a multivitamin with 600 IU or more.  If you already take a calcium supplement, you should opt for a calcium plus vitamin D tablet as the two work in conjunction with one another, and vitamin D is needed for calcium absorption anyway, in order to prevent calcium loss from your bones.

What about the sun?

Additionally, while it is still important to use sunblock for prolonged sun exposure, and to avoid getting a sunburn, you might want to get outside for ten minutes of sunlight on your arms and legs a few times each week, again noting wide individual and seasonal variability seen above.

Finally, if you have diabetes, poor bone health, are an athlete who has difficulty recovering from injuries, have a case of the winter blues, or are at all concerned about your current Vitamin D status, it may be beneficial to analyze your Vitamin D intake and status and consider taking a Vitamin D tablet with 1,000 IU - 2,000 IU...or more as indicated.  We recommend visiting your doctor for a simple blood test to check your current Vitamin D status before beginning higher dose supplementation.  And remember, while we all know the importance of our A,B,Cs, take a quick look at your current diet and don't underestimate the power of D! 

-Cristina Rivera, MS, RD, CSSD, CDN