It’s estimated that about a quarter of Americans are deficient in vitamin D. Are you one of them?
2022 study According to data from the National Health and Nutrition Examination Survey (NHANES), it is estimated that about 22% of Americans have moderate vitamin D deficiency. This number is higher in women, African Americans, people ages 20 to 29, and those typically living during the winter months.
“Many Americans are deficient in vitamin D because of limited exposure to sunlight due to indoor living, sunscreen use, and high northern latitudes,” says a Washington, DC-based nutritionist. Caroline Thomason, RD“Plus, North Americans generally have low intakes of foods rich in vitamin D, such as oily fish and fortified foods,” USA TODAY reports.
Your body absorbs vitamin D from both your diet (both food and supplements) and from sunlight through your skin. Vitamin D is essential for “bone health, immune function, muscle strength, mental health, and possibly cardiovascular health,” says Thomason.
How do you know if you’re getting enough vitamin D? Here’s what the experts say.
How much Vitamin D do I need daily?
of Recommended Dietary IntakesThe recommended intake amounts for dietary supplements established by the National Institutes of Health’s Office of Dietary Supplements are as follows:
- 10 mcg (400 IU) for infants up to 12 months
- 15 mcg (600 IU) for ages 1–70
- 20 mcg (800 IU) for those 70 years or older
For reference, 3 ounces of rainbow trout contains about 16 mcg of vitamin D, and 1 cup of vitamin D-fortified milk contains about 3 mcg. WebMDOther foods high in vitamin D include fortified cereal (about 2 mcg) and orange juice (2.5 mcg).
It’s often difficult to get a day’s worth of vitamin D through diet alone, so it’s important to get outside and, if recommended by a medical professional, take a supplement.
Most over-the-counter vitamin D supplements range from 25 to 125 mcg (1,000 to 5,000 IU). You shouldn’t take more than 100 mcg (4,000 IU) of vitamin D per day unless your doctor recommends it to address a deficiency, says Thomason.
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What are the symptoms of Vitamin D deficiency?
Potential signs of vitamin D deficiency range from “mild to severe,” Thomason said, and can include “muscle weakness, fatigue, mood changes, frequent infections, hair loss, bone pain and slow wound healing.”
If you’re experiencing any of these symptoms, experts say it’s best to consult your doctor.
“The most reliable way to check your vitamin D levels is with a blood test, and we recommend speaking to your healthcare provider for personalized advice,” Thomason says.
Who should not take Vitamin D supplements?
Vitamin supplements have become a trending recommendation from health influencers to their followers, especially in light of vitamin D deficiency statistics across the U.S. However, experts warn against blindly incorporating supplements into your routine without consulting a doctor first.
Thomason says people should be especially careful about taking vitamin D supplements if they have high calcium levels, a history of kidney disease, or are taking medications that may interact negatively.
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“Influencers frequently promote new ‘it’ vitamins and make powerful health claims for their purported supplement regimes,” Thomason says. “This constant advertising raises awareness of trends, but it can also lead to misinformation, unnecessary supplement use, and even harmful health risks. Influencer advertising often prioritizes trends, social engagement, and popularity over scientific evidence, which can lead to a ‘one size fits all’ approach and blanket statements that may not fit everyone.”
