Only a few foods contain vitamin D3, making it impossible to meet your body’s needs through diet alone. Supplementation and sun exposure serve as the primary ways to get enough of this vital nutrient. Supplementation is suitable for those at risk for deficiency, in which case it’s necessary to see your health care provider to determine whether supplementation is appropriate for you and how much you need to take. In the meantime, gathering more information about vitamin D and its role in keeping you healthy will help you prepare to discuss supplementation.
Oily fish, such as salmon, represent the best source of vitamin D3 in the diet. Fish produce vitamin D in their skin, much like humans, so enjoy fish with the skin on to reap vitamin D benefits. Keep in mind that the vitamin D content varies widely depending on the species, and wild varieties have a much higher content than farmed fish. Cheese and egg yolks also contain natural vitamin D, but in smaller amounts. The Recommended Dietary Allowance for vitamin D is 600 international units for most people.
Role of Vitamin D in Health
Despite its name, the qualities of vitamin D make it more of a prohormone than a true vitamin. It exerts a wide range of physiological functions that make it possible for you to stay healthy. Vitamin D helps you maintain strong bones as an essential component of calcium absorption. Other roles include reducing inflammation, turning on and off certain genes and regulating your immune system so that it recognizes foreign invaders.
Vitamin D Toxicity
The body has a failsafe mechanism that prevents it from producing too much vitamin D from sunlight and there isn’t enough vitamin D in food to cause problems. However, taking high doses of vitamin D supplements over an extended period increases your risk for toxicity. Most people take vitamin D supplements without experiencing any problems, but taking too much can cause harm because it builds up in your fat cells, making it difficult for your body to get rid of it. That's why talking to your health care provider before taking any supplement, including vitamin D, is important.
Who Needs to Supplement
Vitamin D is fat-soluble, a characteristic that enables your body to store it for longer periods to prevent deficiency. Still, some individuals may need to supplement vitamin D for numerous reasons. Shorter daylight, colder weather and weaker sun rays in certain parts of the country make it difficult to produce enough vitamin D. Spending less time outdoors with your skin exposed may lead to less-than-optimal levels. It becomes more difficult to make vitamin D as you age, putting older adults a risk of insufficient levels. Additionally, the darker your skin is, the more challenging it is for your body to manufacture vitamin D.