Nearly a quarter of the US population is estimated to have a deficiency in vitamin D, particularly black women aged 20 to 29, according to data from a 2022 study of National Health and Nutrition Examination Surveys (NHANES).
The researchers said the data estimated that about 22% of the population has a moderate deficiency, “due to limited sun exposure from indoor lifestyles, sunscreen use and our northern latitude”, Washington-based dietician Caroline Thomason told USA TODAY.
“Additionally,” she said, “the typical diet in Northern America is low in vitamin D-rich foods like fatty fish and fortified products.”
The body absorbs vitamin D both through diet (both food and supplements) and from sunlight via the skin.
“It’s essential for bone health, immune function, muscle strength, mental health and potentially cardiovascular health,” Thomason added, but it was often difficult to get a full day’s worth of vitamin D from diet alone, which is why getting outside – and sometimes adding supplements when medical professionals suggest it – was important, too.
Many over-the-counter vitamin D supplements range from 25 to 125 mcg (1 000 to 5 000 IU), and Thomason said no one should take more than 100 mcg (4 000 IU) of vitamin D in a day unless recommended by a doctor to combat a deficiency.
Indications
Potential signs of vitamin D deficiency can range from subtle to severe, and include muscle weakness, fatigue, mood changes, frequent infections, hair loss, bone pain and slow wound healing.
While vitamin supplements have become trendy recommendations for wellness influencers to offer their followers, she warned against blindly adding supplements to a daily routine without consulting a doctor first.
“People need to be especially wary of taking vitamin D supplements if they have high calcium levels, a history of kidney disease, or take medications that may interact poorly.
“Influencers (are) frequently promoting the new ‘it] vitamins and making strong health claims that they attribute to their alleged supplement regimen, and while this creates trendy awareness, ot can also lead to misinformation, unnecessary supplementation and even harmful health consequences.”
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