Vitamin D is an essential vitamin that has a strong influence on many systems in the body. In order to produce vitamin D, the skin processes UVB energy from the sun’s rays. Since it has a natural source, this fat-soluble vitamin is often underrated. Which begs the question: when it comes to your body’s daily vitamin D requirements, is sunshine enough?
Daily Vitamin D Requirements for Adults
Experts suggest a vitamin D blood level of at least 32 nanograms per milliliter, or 20 ng/mL. They recommend that 800-1000 IU of vitamin D per day is required to maintain that level (1). Many think that a 10-minute break in the sun every now and then is enough to meet these daily needs—but this isn’t the case. When circumstances are just right, 10-15 minutes of sun a few times a week would give us almost all the vitamin D needed, but the truth is that the season, time of day, your location, cloud cover, and even pollution can affect the amount of UVB your skin receives. Relying on diet won’t work either—though vitamin D is also found in certain foods like fatty fish and fortified dairy products, it’s difficult to get the recommended daily intake (RDI) from diet alone. Vitamin D-rich foods are scarce, and you would have to consume a huge amount of them to get an adequate amount of vitamin D per day. (1) There are seven common risk factors for vitamin D deficiency (2):
- Lack of fish or dairy in the diet
- Location where sunshine is scarce year-round
- Using sunscreen every time you go out
- Older age
- Staying inside
It won’t occur to most people that they are vitamin D deficient because symptoms are subtle, for the most part. You might not detect them right away, despite a negative impact on your overall sense of wellbeing. Here are three symptoms of vitamin D deficiency you could be missing:
There are many reasons you might be struggling to stay awake. Vitamin D deficiency could be one of these reasons. According to a 2015 study, low vitamin D levels in blood can lead to fatigue that can have a severe negative effect on quality of life (2).
Bone and back pain
Vitamin D is essential in maintaining healthy bones because it improves calcium absorption in the body. If you’ve been feeling bone pain and lower back pain, it might indicate a lack of vitamin D in the body. Multiple studies have shown a correlation between vitamin D deficiency and chronic lower back pain (3).
This key ingredient is also vital to maintaining an elevated mood and preventing a depressed one. Multiple review studies have linked vitamin D deficiency to depression, especially in older adults (4).
At the End of the Day
Vitamin D deficiency occurs frequently and the majority of sufferers have no idea they’re experiencing it. This is largely due to the fact that the symptoms are usually subtle and unspecific. Often, it’s difficult to tell if they are the result of low vitamin D levels or something else. When you suspect a deficiency, it’s vital you consult a doctor and ask them to measure your blood levels. One easy way to up your vitamin D intake regardless of your situation is to try ImmunD3 Nutri-Strips. ImmunD3 Nutri-Strips use cutting-edge technology to deliver 40,000 IU in a single strip. That's an entire week's worth of vitamin D in a single great-tasting strip. Supercharge your immune system with immunD3 Nutri-Strips, now available here