Photo Caption Even though you're outside, shady trees may block some of the sun's rays. Photo Credit Comstock Images/Comstock/Getty Images Even though you’re an avid outdoor exerciser and follow a healthful diet, you can still have low levels of vitamin D. It’s difficult to get vitamin D in your diet – not many foods have it. You can get vitamin D from the sun as well, but you have to be outside during certain hours of the day. When you go in for your next checkup, your physician can run a blood test to see if your vitamin D levels are in the right range. In some cases, he may suggest that you start taking a supplement.
Vitamin D’s most well-known role is helping your body absorb calcium, a mineral you need for strong bones and teeth. You also need vitamin D for an array of other functions. It helps cells grow, supports your immune function and muscle function and reduces inflammation all over your body. You should be getting 600 international units of vitamin D in your daily diet to support these processes, according to the Office of Dietary Supplements. The recommendation doesn’t change based on gender or pregnancy, but you’ll need to increase it to 800 international units after age 70.
The vitamin D blood test is called the 25-hydroxy vitamin D test. Optimal vitamin D levels fall between 30 to 74 nanograms per milliliter, reports MedlinePlus. Lower than normal vitamin D levels may stem from poor intakes of the vitamin, although low vitamin D levels may also be a sign of something more serious. Even if you’re generally healthy, early liver or kidney disease can cause your vitamin D levels to drop. If you have chronic gastrointestinal problems, including Crohn’s disease or inflammatory bowel disease, your body may not be able to absorb adequate amounts of the vitamin. Your doctor will check other factors to rule out any serious disorders.
You can certainly get a large amount of vitamin D in your system just by going outside during daylight hours. Your system synthesizes vitamin D when your skin is exposed to direct sunlight. However, if you put on sunscreen, wear long sleeves or go out before the sun reaches its peak, you won’t get the total sun exposure you need. Boost your vitamin D levels by going outside on a sunny day for 5 to 30 minutes, between the hours of 10:00 AM and 3:00 PM, at least two days per week, suggests the Office of Dietary Supplements. Cloudy weather blocks the sun’s rays, while chilly days make it uncomfortable to go outside. In these cases you’ll want to focus on eating more vitamin D-rich foods.
There are only a few foods that naturally have vitamin D. Swordfish, salmon, tuna, sardines, beef liver and whole eggs are some of the only natural sources. Fortunately, a few foods are fortified with the vitamin, allowing you to get it from other sources. Many breakfast cereals are vitamin-D fortified, as well as milk and yogurt. You can even get vitamin D from fortified orange juice, just read the label to ensure your favorite brand is fortified.
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