What Are the Guidelines for Taking Vitamin D? 4 Groups at Risk

Sun-seekers absorb an abundance of vitamin D, but not everyone gets enough of this essential nutrient. In fact, most Americans consume less than the recommended amount.

Why does this matter? Vitamin D supports the body in numerous vital ways. It strengthens bones, helping to prevent osteoporosis and reduce the risk of fractures, while also contributing to healthy teeth. Additionally, it promotes heart health by supporting balanced cholesterol levels and blood pressure, and it plays a key role in glucose metabolism. Vitamin D also bolsters the immune system, enhancing the body’s ability to defend against harmful bacteria and viruses.

Getting enough vitamin D, also known as calciferol, can help reduce falls and fractures in older adults by strengthening bones and nearby muscles. While calcium gets most of the credit for bone health, vitamin D is just as important because it helps your body absorb calcium effectively.

Who’s at risk for Vitamin D deficiency?

• People with limited sun exposure: This includes people who spend most of their time indoors due to work or lifestyle, as well as those living in northern regions where sunlight is less intense.
  
• Individuals with darker skin: Higher levels of melanin reduce the skin’s ability to produce vitamin D from sunlight, increasing the risk of deficiency.
  
• Those who are overweight: Vitamin D is fat-soluble, and excess body fat can store the vitamin, making less available for the body to use.
  
• Older adults and infants: After age 50, the skin becomes less efficient at producing vitamin D. Additionally, the American Academy of Pediatrics recommends that all breastfed infants receive 400 IU (international units) of vitamin D daily, as breast milk alone may not provide enough.

Vitamin D deficiency often goes unnoticed, but it’s a simple problem to remedy.

Approximately 90% of our vitamin D comes from sunlight exposure on the skin, while the remainder can be obtained through certain foods and over-the-counter supplements. However, it is nearly impossible to meet the daily requirement through diet alone, as very few foods naturally contain significant amounts of vitamin D. When choosing a vitamin D supplement, opt for vitamin D3, as it is more effective and better absorbed than other forms.

Taking too much vitamin D is rare, but as always, consult with your healthcare provider before beginning any new supplement program.