Dr. Mike Rein, an assistant professor in family and community medicine at Baylor College, states that "Vitamin D is crucial for bone health, calcium absorption, reducing inflammation, promoting cell growth, and supporting cardiovascular health. People can suffer from vitamin D deficiency for several months and be fine, but low levels over extended periods can lead to deterioration in bone and thyroid health." He explains, "We obtain vitamin D when UV rays hit the skin, prompting the body to produce vitamin D3, which is then converted by the liver and kidneys into usable vitamin D.
Although people prefer to spend more time indoors to avoid the heat during the summer, Rein mentions that direct sunlight exposure for about 10 to 30 minutes daily is essential to ensure vitamin production. Sunscreen, protective clothing, and foods can block the absorption of sunlight. However, it's uncommon for these safety measures to severely impact vitamin D production.
The body also absorbs vitamin D from food. Rein notes that those who maintain a balanced diet typically receive the necessary amount of vitamin D. Individuals experiencing deficiency can consume more fatty fish, lean proteins, and eggs to compensate. Some dairy products are fortified with vitamin D for those needing more in their diet.
Over-the-counter vitamin D supplements can also assist individuals living in environments with limited sunlight, according to him. Rein emphasizes that "it is important for people to be aware of all available options. It doesn't matter where you get vitamin D from, whether it's a combination of sunlight and diet or solely from supplements; all forms of intake can be effective."
As a precaution, it is recommended to check vitamin D levels during annual check-ups.
