making a case for more vitamin d

If you’re looking for a way to boost your overall health and well-being, you may want to consider getting more Vitamin D.

Why is Vitamin D Important?

Vitamin D is a nutrient that contributes to various physiological systems, including your skeletal structure, muscle strength and cognitive function. Exposure to sunlight converts a chemical in your skin into Vitamin D, which is activated in your liver and kidneys.

Vitamin D improves your body’s ability to absorb calcium, the primary component of healthy bones. So, ingesting enough Vitamin D can reduce your risk for bone malformation, brittleness and thinning.

Seniors 50 to 70 should consume 600 international units (IU) per day, and those 71 and older need a daily dose of 800 IU.

Benefits of Vitamin D

Reduced risk for osteoporosis: Because Vitamin D improves calcium absorption, including it in your diet will help you maintain healthy bone mass. Bones thin with age, so getting enough Vitamin D can lower your risk for breaks and fractures caused by falls.

Better oral health: Tooth decay is common if you have a Vitamin D deficiency. Your teeth are made of calcium and require a sufficient level of Vitamin D to stay healthy. This nutrient also has anti-inflammatory properties, which help fight gum disease.

Stronger muscles: Vitamin D receptors are found in most muscles, and they rely on a healthy supply to stay strong. Good muscular health supports bones and joints, further reducing your risk for falls.

Immune health: Your body relies on Vitamin D to fight bacteria and infections. That boosted immunity decreases your likelihood of getting a cold, respiratory infection or the flu.

Cancer prevention: Studies have shown that incidence and death rates for certain cancers, like colon, blood and pancreatic, are lower in individuals with higher levels of Vitamin D. The nutrient’s ability to manage cell immunity helps fend off cancerous growths and promotes cell differentiation.

Improved mental health: There are Vitamin D receptors in the part of the brain that influences mood. Getting the right amount of Vitamin D can lower your risk for depression, anxiety and mood disorders.

Signs of Vitamin D Deficiency

If you have a vitamin D deficiency, you may experience the following:

• Bone pain, fractures or breaks
• Osteoporosis
• Muscle weakness or pain
• Fatigue
• Back pain
• Tooth decay
• Frequent illness or infection
• Slow wound healing
• Hair loss
• Depression or anxiety

Contact your primary physician if you suspect you have a Vitamin D deficiency. They will prescribe a blood test to confirm your condition.

How to Get More Vitamin D

There aren’t many foods that offer naturally high levels of Vitamin D. However, you can find it in foods such as:

• Fatty fish like sardines, tuna, salmon and mackerel
• Oysters
• Shrimp
• Egg yolks
• Beef liver
• Cod liver oil
• Mushrooms
• Vitamin D-fortified foods and beverages like cereal, milk, yogurt, cheese and orange juice

Getting out in the sun will also increase your Vitamin D. Take a daily walk or sit outside and let the sun shine on your skin. You can also purchase a UV lamp if you live in a region with limited sunlight.

Embassy Healthcare offers wellness management services to ensure our residents get the vitamins and nutrients they need through meals and supplements. Contact us online or call 216-378-2050 for more information.