Vitamin D is a fat-soluble vitamin responsible for the regulation of calcium and phosphorus. It is required for proper bone growth and maintenance and is important to immune function and inflammation reduction. Vitamin D deficiency is common, particularly among several groups of individuals. It is essential for these individuals to emphasize vitamin D-rich foods. Supplementation may be required, so talk to your health care provider.
Poor Intake
Few commonly consumed foods contain vitamin D naturally. Fatty fish flesh and oils are the best natural sources. Several foods are now fortified with vitamin D to decrease risk of vitamin D deficiency, including milk, yogurt, orange juice and ready-to-eat cereals. Check labels to ensure your favorite brand contains vitamin D.
Inadequate Sun Exposure
The human body can produce vitamin D with adequate amounts of sun exposure. Deficiency is an issue for individuals living in the northern portion of the United States, those unable to get outside due to illness or hospitalization and individuals that avoid sun exposure or use sunscreen to prevent skin cancer. Supplementation and vitamin-D rich foods are encouraged for these individuals.
Fat Malabsorption
Vitamin D deficiency may be an issue for individuals that are not able to absorb fat properly, as vitamin D is a fat-soluble vitamin. Conditions associated with malabsorption include Crohn's disease, cystic fibrosis, liver disease and gastric by-pass surgeries. Your health care provider may prescribe vitamin D supplements if you have any of these conditions.
Dark Skin
Dark skin is the result of an increased level of melanin in the epidermal layer. Darker skin has a reduced ability to produce vitamin D. Dark-skin individuals should consume vitamin D foods and supplement if necessary. Talk to your health care provider before adding any supplements.
Age
Older individuals are at greater risk for deficiency as the skin's ability to produce vitamin D decreases with age, less time is spent outdoors and vitamin D intake is not adequate. Infants are also at risk if they are exclusively breastfed, as breast milk contains little vitamin D, particularly if the mother's intake is inadequate. The American Academy of Pediatrics recommends supplementing exclusively or primarily breastfed infants with 400 IU of vitamin D daily.
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