The Hidden Epidemic: Vitamin D Deficiency and Its Impact on Health
Surprisingly, around 40% of Americans suffer from a shortage of vitamin D, but the issue often goes unnoticed. The nutrient that people informally call the “sunshine vitamin” plays a crucial part in preserving the health of individuals. Too often, though, the signs of a vitamin D deficiency—a lack of pep, soreness in one’s muscles, recurring upper respiratory infections, and a generally glum disposition—are ascribed to more mundane causes, like the amount of sleep one is getting or the state of the weather. But what if some of those moments were really just down times due to a lack of vitamin D?
It is essential to maintain the vitamin D level in the body in the optimal range of 60-80 ng/mL to stave off chronic disease and support overall well-being. Numerous studies have connected far-from-optimal vitamin D levels—in some cases as low as 20-30 ng/mL or even lower—with an array of serious conditions: heart disease, some forms of cancer, autoimmune diseases, and mental health problems ranging from depression to anxiety. Keeping vitamin D levels up can help protect against these and other chronic conditions.
How to Increase Your Vitamin D Levels Naturally
The optimal means of increasing your vitamin D levels is by sun exposure. Sunlight limitation however can arise from various factors, including your geographic location (which can also affect the intensity of the UVB rays you do receive), the time of year, or even your personal pigmentation. Interestingly, the amount of melanin in your skin can also play a role. For those with more melanin in their skin the body produces vitamin D more slowly—something that can and does necessitate more sun and/or supplements.
If obtaining an adequate amount of sunlight isn’t practical, you can also rely on your diet. Nutritional sources of vitamin D are limited, but some foods are good options like certain types of mushrooms. Unfortunately, even a healthy diet may not provide all the vitamin D you need. This is where supplements come in.
Magnesium: The Missing Piece of the Puzzle
Many people don’t realize that magnesium is needed for vitamin D to do its job, which is to help maintain not just bone health but also many other vital bodily functions. To be effective, vitamin D must first be converted into its active form, and that step requires magnesium. So it stands to reason that if you’re low in magnesium, your vitamin D status might be pretty unremarkable, too, no matter how many supplements you take.
Boosting your magnesium levels is as simple as adding more magnesium-rich foods to your diet. This means more than just eating avocados but also enjoying plenty of these delectable dishes:
Salads (with all sorts of greens beyond just spinach and kale),Nut-based dressings,Seaweed salads,Whole-grain pasta and nut-based pesto,Muffins studded with nuts and seeds.
Why Healthy Vitamin D Levels Are Vital
Maintaining your vitamin D levels in the best range isn’t just about staying healthy and avoiding illness—it’s about living your best life and reaping all the rewards of good health. Here are some key benefits of maintaining an optimal level:
More Robust Bones: Your body’s absorption of calcium, which maintains the strength of your bones, is facilitated by vitamin D. This vitamin, then, has a direct effect on the likelihood that you will suffer from weak bones, such as those associated with osteoporosis, or from broken bones, or fractures.
Chronic Disease Risk Is Decreased: There is better evidence that vitamin D may help in decreasing the risk of certain chronic diseases, especially heart disease. A few studies have found lower risks of vitamin D deficiency in people with heart problems. And because vitamin D may play a critical role in regulating cellular growth and death, some have speculated that it may also be involved in helping to stave off cancer.
A More Powerful Immune System: Defenses that your body has against infections can be enhanced by vitamin D, which can make you less susceptible to catching colds and infections.
Improved Mental Health: Healthy levels of vitamin D have been associated with better mood and fewer signs of depression and anxiety.
Take Control of Your Health
Getting a blood test to determine whether your vitamin D levels are where they ought to be may be a good move. A straightforward blood test gauges the level of 25-hydroxyvitamin D and helps to identify whether there is a need for change to any of the following: diet, lifestyle, or vitamin D supplementation. Living in a part of the world that is largely northern, spending copious amounts of time indoors, or having a health condition that interferes with the absorption of nutrients makes getting tested a more urgent matter.
As soon as your levels are determined, you can take a multitude of practical steps to better your situation:
Increase Sun Exposure: Be outside during the middle of the day to amp up your body’s natural vitamin D factory.
Concentrate on Nutrition: Incorporate vitamin D-rich foods into your eating regimen.
If required, consume a top-notch vitamin D3 supplement. Numerous health specialists advise doing this alongside magnesium for the best absorption.
Take a Holistic Approach: Maintaining your health can happen on many fronts. Staying active outdoors, eating a balanced diet, and managing stress can help you keep your overall health in a good place.
Final Thoughts
Getting an adequate amount of vitamin D is about more than just meeting a quota. It’s your first line of defense in health and vitality, which, in the times we’re living, could be better.
