The Importance of Vitamin D for Adults (Ages 20-50)

What Does Vitamin D Do?  

 Vitamin D is considered an essential, fat-soluble vitamin needed for:

·      Maintenance of calcium homeostasis and absorption

·      Build and maintain bone health

·      Regulate cellular function

·      Provides antioxidant and anti-inflammatory properties

·      Supports immune health

·      Supports muscle function

Daily Recommendations of Vitamin D Intake

The chart below follows recommended daily values of Vitamin D for healthy adults.

• Men

  Ages 20-50 = 20 mcg/day

• Women

  Ages 20-50 years of age = 20 mcg/day

Vitamin D Deficiency

Vitamin D deficiency is a worldwide problem and effects billions of people. When our vitamin D levels are low this can decrease the amount of calcium that is absorbed through our food, which can lead to brittle bones and osteoporosis in our later adult life. Vitamin D deficiency is characterized as a level below 20 ng/mL; levels between 21 ng/mL – 29ng/mL are considered to be low levels. Vitamin D deficiency symptoms can include: fatigue, bone pain, muscle weakness, pale skin, hair loss, and increase susceptibility to illness.

 Vitamin D Rich Food Sources

It’s important to note that vitamin D is often added to fortified food sources as it’s not naturally occurring in a variety of food. 1 mcg of Vitamin D is equal to 40 IUs.

• Protein

  Salmon, trout, tuna, herring, mackerel, sardines, beef liver, egg yolks

• Fruits & Vegetables

  Orange juice, mushrooms

• Other

  Fortified cereals, milk, almond and soy milks, cheese and yogurt products

Vitamin D Supplementation

Both consumption of Vitamin D and sun exposure can increase vitamin D levels. Adults that are diagnosed with vitamin D deficiency may be treated with either 50,000 IU of vitamin D3 per week for multiple weeks to reach adequate serum levels. Treatment may also be followed by a maintenance dose. For those who live in four season or cold climates, supplementation may be beneficial during winter months as sunlight and sun exposure decrease. Consult with your doctor before starting supplementation and follow directions as given. Nordic Naturals brand of Vitamin D3 includes a 1000 IU dose of vitamin D3 and is affordable.  

References:

1. Brown, J. Nutrition Through the Life Cycle. 7th ed. Cengage Learning; 2020.

2.  Palacios C, Gonzalez L. Is vitamin D deficiency a major global public health problem?. J Steroid Biochem Mol Biol. 2014;144 Pt A:138-145. doi:10.1016/j.jsbmb.2013.11.003

3.  Pfotenhauer KM, Shubrook JH. Vitamin D Deficiency, Its Role in Health and Disease, and Current Supplementation Recommendations. J Am Osteopath Assoc. 2017;117(5):301-305. doi:10.7556/jaoa.2017.055

4.  Raymond, J. & Morrow K. Krause and Mahan's Food & the Nutrition Care Process.16th ed. Elsevier; 2023.