Need Some D [Vitamin]?
When’s the last time you had a physical? Did they check your vitamin D levels? These are questions we ask our clients because of the proposed mental and physical health implications vitamin D deficiency has.
What exactly is this “sunshine vitamin” we are talking about? Ironically, vitamin D is not a vitamin; it’s a hormone produced by exposure to the sun. There are also specific foods and additives you can consume to increase your levels of the vitamin. Vitamin D works within the body to help retain calcium and phosphorus which are important in maintaining healthy bones. When it comes to vitamin D and mental health, low concentrations or deficiency of vitamin D have been associated with psychotic and mood disorders, and cognitive decline. Vitamin D helps regulate your body’s hormones which in turn helps promote mental focus and well-being.
Black people are at higher risk for vitamin D deficiency compared to other racial groups because their skin has more melanin (you know, the good stuff folks say is responsible for ‘Black don’t crack’). Melanin reduces the skin’s ability to produce vitamin D from sunlight. This means that it takes more exposure to sunlight to produce the same amount of vitamin D as someone with less melanin. Even in children, according to a MUSC study, African American and Hispanic children are more likely to have insufficient levels of vitamin D than White children. Vitamin D is always important no matter how old you are and has health implications across the life span. Women are at a higher risk of developing depression later on if they had a lack of vitamin D in their early life.
Dietary sources of vitamin D can be limited, and many fortified foods, such as milk, may not be consumed regularly in some Black communities for multiple reasons including lactose intolerance. If you are a person of color, we recommend you get your vitamin D levels checked annually by your primary care physician. After all, we are already visiting our physicians to get our annual physical, right? You may have to ask your physician to check your vitamin D levels during your physical, as this may not be automatically done. If supplementation is needed, your healthcare provider can help determine the appropriate dosage based on individual factors.
While studies do not definitively suggest vitamin D deficiency causes depressed mood, they do imply there is a correlation between low or depressed mood and vitamin D deficiency. This finding is enough to make us inquire about our clients’ vitamin D levels and encourage them to speak with their physician.
So, how do we get vitamin D? The best sources of vitamin D include:
• Sunlight: Exposure to sunlight is the most natural way to get vitamin D. When your skin is exposed to sunlight, it produces vitamin D.
• Fatty fish: Fatty fish, such as salmon, tuna, and mackerel, are excellent sources of vitamin D. A 3.5-ounce serving of cooked salmon contains approximately 360-600 IU (international units) of vitamin D.
• Fortified foods: Many foods are fortified with vitamin D, including milk, breakfast cereals, and orange juice. Check the food label to see how much vitamin D is in the product.
• Egg yolks: Egg yolks are a good source of vitamin D. One large egg yolk contains approximately 40 IU of vitamin D.
• Supplements: If you are unable to get enough vitamin D from sunlight or food sources, supplements may be necessary. Vitamin D supplements are available in various forms, including capsules, tablets, and drops.
Sun exposure is the most organic way to get vitamin D. However, we should note, physicians caution against sunlight exposure without sunscreen, though, sunscreen may affect the production of Vitamin D from the sun. Please follow up with your primary care physician to discuss the best ways for you to get vitamin D and protect your skin from harmful UV rays.
The major takeaway is adequate levels of vitamin D is something we all need. It is as important for your mental health as it is for your physical health. The research and statistics are there, so get outside and enjoy the warm weather and sunshine. Your body and mind will thank you!