Vitamin D has multiple functions in our bodies. The most well-known function is its involvement with bone health. Vitamin D helps calcium and phosphorus, two of the main minerals that make up bone, to maintain optimal levels in bone and in the body. It ensures that bones are growing and remodeled accordingly.
Vitamin D also has other functions in the body, such as:
Reducing inflammation
Cell growth
Muscle function
Immune function
What food sources have it?
The best way to get vitamin D is from the sun. Although there are not many, below are some food sources that contain vitamin D:
Fatty fish like salmon, trout, tuna, and mackerel
Fish liver oils as well (ie. cod liver oil)
Fortified foods like some dairy and dairy alternatives
Egg yolks
Mushrooms grown under UV light
One thing to remember is that vitamin D is a fat-soluble vitamin, meaning that it is better absorbed when fat is around. Try to consume a source of fat when consuming vitamin D to ensure optimal absorption.
Are there things that can affect my ability to get it from the sun?
Yes. The National Institutes of Health states, "Your body makes vitamin D when your bare skin is exposed to the sun. Most people get at least some vitamin D this way. However, clouds, smog, old age, and having dark-colored skin reduce the amount of vitamin D your skin makes. Also, your skin does not make vitamin D from sunlight through a window.
"Ultraviolet radiation from sunshine can cause skin cancer, so it’s important to limit how much time you spend in the sun. Although sunscreen limits vitamin D production, health experts recommend using sunscreen with a sun protection factor (SPF) of 15 or more when you’re out in the sun for more than a few minutes."1
In Utah during the winter months, all of the previously mentioned factors can pose a challenge in providing opportunities for our bodies to absorb UV light.
Here at Ogden Clinic Medical Weight Loss, we can help improve your understanding of your vitamin D levels and how to maintain them. Schedule an appointment with us to learn more!
References
1.Vitamin D. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/. Accessed November 28, 2022.
