ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

You Need More Vitamin D Than Sunshine

Updated on July 10, 2015

How can I have vitamin D deficiency when I’m outside soaking up beautiful sun rays? Easy, I protect my skin with sunscreen; therefore I get little or no vitamin D. The vitamin D that I receive from food isn’t enough. Oh, there are other factors out of my control such as age.

Vitamin D is found in fatty fish like herring, mackerel, sardines and tuna. I do eat fish, but those sound like cat food to me. According to studies, 80 to 90% of what the body gets in the form of vitamin D is from sunlight, if it gets by the sunscreen.

A Boston University study reported in Diabetes Care, said vitamin D as a nutrient is difficult to absorb from food. As a result 82% of Americans are deficient, but “taking 2,000 IU daily of vitamin D-3 (the most absorbable form) can correct a deficiency in as little as 12 weeks, helping to prevent a host of diabetes-related problems, including blood vessel thickening, nerve damage and pain.”

Vitamin D is not a regular vitamin, it is a steroid hormone. Dr. Michael Holick is one of the leading researchers in vitamin D. Recent technology has made it easier to measure vitamin D and studies from several agencies are reporting similar results. The Centers for Disease Control and Prevention reports 32% of children and adults in the United States are deficient. The National Health and Nutrition Examination Survey found 50% of children between one and five years and 70% of older children were deficient in vitamin D. Dr. Holick estimates that 50% of Americans are insufficient or deficient in Vitamin D.

Dr. Sarfraz Zaidi, author of Reverse Your Type 2 Diabetes Scientifically, says “correcting a vitamin D deficiency is one of the fastest, most effective and easiest ways to cut your risk of diabetes 36% or more. Vitamin D helps your pancreas produce insulin, plus it helps your muscle cells burn blood sugar for fuel.”

You could be vitamin D deficient and not be aware of it. A blood test is the only way to verify and register your level. A few indication to look for include (1) dark skin; your skin acts as a sunscreen. You would need ten times more sun exposure. Your age (2), if you’re over 50 you have fewer skin receptors that convert the D. Your kidneys don’t convert the D into a useful form. If you’re overweight (3) the vitamin has a harder time to circulate. Vitamin D is taken from the blood by fat cells then released into circulation. The higher your muscle mass, the longer and harder it is to circulate. If your bones ache and your feel fatigued (4) you may need more D. Some patients are misdiagnosed with fibromyalgia or chronic fatigue syndrome, according to Dr.Michael Holick. “Many of these symptoms are classic signs of vitamin D deficiency osteomalacia, which is different from the vitamin D deficiency that causes osteoporosis in adult. What’s happening is that the vitamin D deficiency causes a defect in putting calcium into the collagen matrix into your skeleton. As a result, you have throbbing, aching bones pain.” Certain stomach conditions (5) are inflamed by lack of vitamin D. The vitamin is fat soluble, this means if you have any kind of stomach problem you most likely will have low levels of vitamin D.

Why is it important to get enough vitamin D? It is needed to maintain strong bones. It helps the body regulate calcium and phosphorus. It is used in the prevention and treatment of rickets and other bone diseases. Vitamin D is used in prevention and treating of type 1 and 2 diabetes, hypertension, multiple sclerosis, common cold and fighting depression.

What can you do to get more vitamin D? Get more sun light. Dr. Stephen Honig, director of the Osteoporosis Center at the Hospital for Joint Disease, in New York City says “If you’re going to get it (vitamin D) from the sun, about 20 to 25 minutes of exposure is helpful.”

Eat more fatty fish such as salmon, trout, mackerel, tuna and eel. Canned fish like tuna and sardines are also beneficial. Many foods come fortified with vitamin D. This included milk, orange juice and cereal. Or you can take the easy way and take a supplement. To receive the most benefit take your supplement with a meal. The fat helps the body absorb the nutrients better.

Check with your doctor before adding a supplement. There are several over-the-counter and prescription drugs that affect the absorption. Some antacids, steroids, blood pressure and cholesterol drugs may be contraindicated.

Here’s to wishing you more sunshine days.

Comments

    0 of 8192 characters used
    Post Comment

    • Dianemae profile imageAUTHOR

      Dianemae 

      3 years ago

      You might just get enough 'Sunny Florida'. Thanks for reading.

    • KoffeeKlatch Gals profile image

      Susan Hazelton 

      3 years ago from Sunny Florida

      I have been eating as you have suggested. I think there are many people who do believe that you can get you requirement of Vitamin D from the sun. I hope these people read your hub.

    • MarleneB profile image

      Marlene Bertrand 

      3 years ago from USA

      I have been hearing a lot about Vitamin D. Your research indicates it is something well worth lookong into. I learned a lot here. Thank you for sharing your findings with us.

    • poetryman6969 profile image

      poetryman6969 

      3 years ago

      We are living in California so it's easy to get some sun. We also eat from the menu you suggested so I am hoping we are get our "D" grade in this subject.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)