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Study suggests many Americans not getting enough vitamin D

By Jamie Lampros - Special to the Standard-Examiner | May 8, 2023

Mark Lennihan, Associated Press

Vitamin D tablets and pills are displayed Nov. 9, 2016, in New York.

Living in Utah during the winter months can potentially cause a deficiency in vitamin D.

That can cause all kinds of issues.

According to results published from the National Health and Nutrition Examination Survey, almost half of all Americans lack enough of the “sunshine vitamin.” Not only is the vitamin beneficial for bones and mental health, it also helps with gastrointestinal issues, hormone imbalances and fatigue.

“Deficiency is caused by not consuming adequate amounts of vitamin D, or not being exposed to adequate sunlight,” said Jennifer James, registered dietician nutritionist and a certified health and well-being coach at Ogden Regional Medical Center. “We live pretty far north and most of us aren’t outside in the winter much, so we are not making vitamin D for at least a third of the year if we just rely on sunlight.”

James said one of the classic signs of deficiency is rickets, which result in a softer skeleton, especially in children. Bowed legs can occur because the skeleton cannot support a child’s weight.

“In adults, the symptoms are vague, such as fatigue and bone pain, and osteoporosis is more likely to occur,” James said.

The Centers for Disease Control and Prevention states that depression, autoimmune inflammation, dementia and Alzheimer’s are also connected with vitamin D deficiency.

James said the best way to get vitamin D is preferably through sunlight exposure for around 10 to 15 minutes in the summer, before 10 a.m. or after 2 p.m.

“Sunlight irradiates an inactive form under our skin. This form goes to the liver where it is activated in a second step and then goes to the kidneys where it is converted to vitamin D3, its most active form,” Jamies said.

You can also eat foods that are rich in vitamin D such as cow’s milk, fatty fish and irradiated mushrooms.

“For those who can’t be in the sun or don’t consume foods high in vitamin D, they may need to take a supplement,” James said. “The recommended amount is 15 micrograms up to the age of 70 and 20 micrograms for those of us over 70.”

There are also different types of supplements. Vitamin D2 is derived from plants while vitamin D3 is derived from animals. James said that while the National Institutes of Health doesn’t distinguish between the two, some research has shown D3 is more potent in raising vitamin D levels in the blood.

But before running to the pharmacy to grab a bottle, James said a simple blood test can tell whether a person is deficient in the vitamin. Health care facilities also can check magnesium levels to make sure vitamin D is absorbed properly.

Editor’s note: A previous version of this story included an incorrect list of food items that are considered high in vitamin D.

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