We all know vitamin D is important, but how much vitamin D do you really need? This essential nutrient, sometimes called the "sunshine vitamin," plays a key role in bone health and your immune system. Read on to learn about vitamin D recommendations, signs of vitamin D deficiency and how a blood test for vitamin D can help you maintain healthy levels.
What is vitamin D and why do you need it?
Vitamin D is both a vitamin and hormone. Your body can make vitamin D when your skin is exposed to sunlight, but it's also found naturally in some foods and added to others. Vitamin D helps the body absorb other nutrients, such as calcium and phosphorus, which are critical for building and maintaining strong bones. Vitamin D also supports muscle and nerve function.
How much vitamin D do you need?
Getting enough vitamin D is crucial for bone health and immune function. But how do you know if your levels are optimal?
The most accurate way to evaluate vitamin D levels is by measuring the storage form known as 25-hydroxyvitamin D (25-D) in the blood. The Labcorp OnDemand Vitamin D Test checks 25-D levels to reveal vitamin D deficiency or insufficiency. Vitamin D levels can vary based on factors like age, sex, season and location, so talk to your healthcare provider about your results and whether your levels are in a healthy range for you.
Some people may fall into the “normal” range for their demographic yet still have inadequate vitamin D. That’s why experts prefer to use a threshold below which vitamin D levels are clearly deficient. The Institute of Medicine and Endocrine Society define vitamin D deficiency as 25-D levels below 20 ng/mL. The Endocrine Society further defines insufficiency as 21-29 ng/mL. Getting tested is the best way to know if you fall below these vitamin D thresholds.
Signs of vitamin D deficiency
Vitamin D deficiency happens when your body isn’t getting enough of the nutrient. Maybe you’re not spending much time in the sun or getting enough vitamin D in your diet, or perhaps your body isn’t properly absorbing or using vitamin D.
For some, certain medical conditions, like Crohn’s disease or celiac disease, can affect the body’s ability to absorb and use vitamin D. Some symptoms of vitamin D deficiency include:
- Fatigue or weakness
- Bone or muscle pain
- Mood changes or depression
- Bone loss or fracture
Over time, prolonged vitamin D deficiency can lead to soft, thin or brittle bones. In adults, severe vitamin D deficiency can lead to osteomalacia, causing weak muscles and bones.
Low vitamin D levels have also been associated with an increased risk of Type 2 diabetes, high blood pressure and other diseases.
Need more vitamin D? Here’s how to boost your levels
Taking a vitamin D blood test can be a useful first step in figuring out whether you’re getting enough of this important nutrient.
If testing reveals that your vitamin D levels are low, there are plenty of ways you can try to bring your levels into a healthy range. Here are some options to consider:
- Spend more time in the sun. Aim for 10-15 minutes of midday sun exposure several times per week
- Eat vitamin D-rich foods. Egg yolks, mushrooms and fatty fish like salmon and tuna naturally contain vitamin D. You can also get more of the nutrient through foods that are commonly fortified with vitamin D, such as milk, cereal and orange juice
- Talk to your provider about a vitamin D supplement. Vitamin D supplements may be especially helpful in the winter when it’s harder to spend time in the sun. Talk to your healthcare provider about whether vitamin D supplements are right for you and what dosage might be recommended
With Labcorp OnDemand’s Vitamin D Test, you can check your levels and determine whether you’re getting enough of nature’s sunshine vitamin. A vitamin deficiency test can also provide insights about possible gaps in your nutrition
Maintaining optimal vitamin D levels is key to staying healthy. Talk to your healthcare provider if you're experiencing any symptoms of vitamin D deficiency. With smart sun exposure, a balanced diet, supplements if needed and vitamin D testing, you can make sure you're getting the nutrients you need.
