Raleigh, North Carolina – Vitamin D plays a crucial role in the body’s overall health, particularly in bone development and maintenance. A deficiency in this essential nutrient poses various risks, including the increased likelihood of developing osteoporosis. Dr. Alexa Mieses Malchuk, a family physician at One Medical, underscores the long-term impact of vitamin D deficiency on bone health, noting that it may take years before noticeable effects become apparent.
In addition to its role in bone health, vitamin D also contributes to other metabolic processes and may even improve outcomes for individuals with diabetes. Furthermore, it is known for its anti-inflammatory and antioxidant properties, which can aid in protecting the brain and boosting immune system function.
However, for individuals with darker skin, meeting the recommended intake of vitamin D can be a challenge due to the higher levels of melanin, which blocks the UVB rays necessary for vitamin D production. As a result, individuals with darker skin may need to spend more time in the sun without sunscreen to achieve adequate vitamin D levels.
Geographical location also plays a role in a person’s ability to obtain sufficient vitamin D from sunlight exposure. Regardless of skin color, individuals in the United States may struggle to get enough sun exposure to maintain adequate vitamin D levels.
In addition to sunlight, certain foods can help increase vitamin D levels, including cow’s milk, fatty fish, egg yolk, and fortified foods like non-dairy milks, orange juices, and cereals.
For those struggling with vitamin D deficiency, supplements may be necessary to raise their levels. However, it is crucial to consult with a doctor before adding any supplements to one’s diet.
It is essential to note that excessive intake of vitamin D through supplements may lead to toxicity, posing various health risks such as nausea, vomiting, and kidney failure. Consequently, medical guidance is crucial when considering vitamin D supplementation.