High Blood Pressure
Vitamin D plays a role in heart health, helping to regulate blood pressure. So when you don’t get enough, your blood pressure can creep up.
Sleepiness
In one 2012 study published in the Journal of Clinical Sleep Medicine, lower levels of vitamin D were linked to higher levels of daytime sleepiness.
Extreme Crankiness
Before you blame your grouchiness on PMS, know that D affects the levels of serotonin in your brain—which also impacts your mood.
Decreased Endurance
Some studies have shown reduced aerobic capacity and overall endurance in athletes with low vitamin D levels, says Mueller.
Here are some of the main ways to compensate for vitamin D deficiency:
1. Dietary sources:
– Fatty fish like salmon, tuna, sardines, and mackerel are good dietary sources of vitamin D.
– Eggs, especially the yolks, contain vitamin D.
– Some foods like milk, yogurt, and cereal are fortified with vitamin D.
2. Vitamin D supplements:
– Oral vitamin D supplements are an effective way to raise and maintain adequate vitamin D levels, especially if dietary sources are insufficient.
– The recommended daily intake of vitamin D is 600-800 IU for most adults, but higher doses may be needed to correct a deficiency.
– Vitamin D3 (cholecalciferol) is the preferred form of supplementation.
3. Sun exposure:
– The body can produce vitamin D naturally when the skin is exposed to UVB rays from sunlight.
– Just 10-30 minutes of sun exposure a few times per week can help the body produce adequate amounts of vitamin D.
4. Lifestyle changes:
– Losing excess weight, as vitamin D is stored in body fat and can become less bioavailable.
– Quitting smoking, as it can interfere with vitamin D metabolism.
It’s important to get vitamin D levels tested and work with a healthcare provider to determine the appropriate supplementation or treatment plan to address a deficiency. This helps ensure optimal vitamin D status for good health.
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