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Vitamin D Basics: Sunshine, Food Sources, and How Much You Need

Posted on by 4 Cycles of Life
12
Mar

Come on in, family. When’s the last time you thought about vitamin D? A lot of folks hear about it but aren’t sure what it does or where it comes from. Let’s break it down nice and simple.

What Is Vitamin D?

Vitamin D is a nutrient your body needs. According to the Office of Dietary Supplements (ODS) at the National Institutes of Health, vitamin D:

  • Helps your body absorb calcium, one of the main building blocks of strong bones.
  • Is needed by your muscles to move.
  • Is needed by your nerves to carry messages between your brain and your body.
  • Is needed by your immune system to do its everyday work.

So it’s a team player. Bones, muscles, nerves, and immune function all use it.

How Much Vitamin D Do Adults Need?

The ODS lists these daily recommended amounts:

Who Daily amount
Adults 19–70 15 mcg (600 IU)
Adults 71 and older 20 mcg (800 IU)
Pregnant and breastfeeding teens and women 15 mcg (600 IU)
Children 1–13 and teens 14–18 15 mcg (600 IU)
Babies up to 12 months 10 mcg (400 IU)

“mcg” means micrograms. “IU” means International Units. They’re two ways of measuring the same thing. Labels often show both.

Can I Get Vitamin D From the Sun?

Yes. The ODS explains that your body makes vitamin D when your bare skin is in the sun. Most people get at least some vitamin D this way.

But a few things lower how much your skin makes:

  • Clouds and smog
  • Getting older
  • Having darker skin. The darker your skin, the less vitamin D you make from the same amount of sun.
  • Sitting behind a window. Your skin does not make vitamin D through glass.

That darker-skin point matters for a lot of our community, family. It doesn’t mean anything is wrong. It just means it’s worth asking your doctor about your vitamin D.

Be Smart in the Sun

Here in Arizona, the sun is no joke. The ODS also notes that UV rays from the sun can cause skin cancer, so it’s important to limit time in the sun. Health experts recommend sunscreen with SPF 15 or more when you’re out for more than a few minutes. A hat, shade, and water go a long way too. Sunshine is a gift. Respect it.

Food Sources of Vitamin D

The ODS says very few foods naturally have vitamin D. Most of the vitamin D in American diets comes from fortified foods, which means vitamin D was added.

Natural sources:

  • Fatty fish, like salmon, trout, tuna, and mackerel. These are among the best.
  • Egg yolks (small amounts)
  • Beef liver (small amounts)
  • Mushrooms (a little; some are grown under UV light to boost their vitamin D)

Fortified sources (check the label):

  • Most milk in the U.S. (about 3 mcg, or 120 IU, per cup)
  • Many plant milks, like soy, almond, and oat milk
  • Many breakfast cereals
  • Some brands of orange juice and yogurt

Little nugget: If you eat plant-based, flip the carton over. Many plant milks and cereals are fortified. The Nutrition Facts label tells you how much vitamin D you’re getting.

Who May Run Low on Vitamin D?

The ODS lists some groups who may have a harder time getting enough:

  • Breastfed babies. Breast milk alone doesn’t give babies enough. The ODS says breastfed babies should get a 10 mcg (400 IU) vitamin D supplement daily. Talk to your child’s doctor.
  • Older adults. Skin makes less vitamin D as we age.
  • People who rarely get sun, including people who stay inside or keep their skin covered.
  • People with darker skin.
  • People with conditions that make it hard to absorb fat, like Crohn’s disease, celiac disease, or ulcerative colitis.
  • People with obesity or who’ve had gastric bypass surgery.

How Do I Know If I’m Getting Enough?

Here’s the thing, family. You can’t tell just by how you feel. The ODS says one way to know is a blood test that measures 25-hydroxyvitamin D. Ask your doctor if that test makes sense for you.

The ODS also notes that most people in the U.S. have enough vitamin D, but almost one in four people have levels that are too low or not enough for bone and overall health.

Can You Get Too Much?

Yes. More is not always better. It ain’t rocket science: follow the label and talk to your provider.

The ODS sets a daily upper limit of 100 mcg (4,000 IU) for adults and teens 9 and older, from all sources combined: food, drinks, and supplements. Your doctor might recommend more for a short time if you’re low, but that’s their call, with your blood test in hand.

Too much vitamin D, almost always from supplements, can cause:

  • Nausea and vomiting
  • Muscle weakness
  • Confusion
  • Loss of appetite
  • Feeling very thirsty and peeing a lot
  • Kidney stones

Very high levels can cause even more serious problems with the kidneys and heart. The ODS says you can’t get too much vitamin D from sunshine, because your skin limits how much it makes.

Vitamin D and Your Medicines

The ODS notes vitamin D supplements can interact with some medicines. Examples include:

  • Orlistat (a weight-loss medicine) can lower how much vitamin D you absorb.
  • Statins (cholesterol medicines) might not work as well with high-dose vitamin D.
  • Steroids like prednisone can lower vitamin D levels.
  • Thiazide diuretics (water pills) could raise calcium too high when taken with vitamin D.

Tell your doctor and pharmacist about every supplement you take.

Supplement Tips

If you and your doctor decide a supplement makes sense:

  • The ODS says there are two forms: D2 and D3. Both raise vitamin D in your blood. D3 might raise it higher and for longer.
  • Vitamin D is fat-soluble. That means it’s best absorbed with a meal or snack that has some fat, like avocado, nuts, or eggs.
  • Check your multivitamin first. It may already have vitamin D.
  • Stay under the upper limit unless your doctor says otherwise.

Sunshine Walk + Iced Tea: A Simple Routine

Here’s an easy habit. Take a short walk in the early morning or late afternoon, when the Arizona sun is gentler. Wear your hat and sunscreen. Then come home to a tall glass of iced herbal tea.

Easy iced tea:

  1. Add 2 teaspoons of herbal tea to 8 to 10 oz of hot water.
  2. Steep 5 to 10 minutes.
  3. Strain and let it cool.
  4. Pour over ice. Add a slice of orange if you like.

Fresh air, movement, and water. Simple stuff that adds up.

Frequently Asked Questions

How much vitamin D do adults need each day?

The ODS says 15 mcg (600 IU) for adults 19 to 70, and 20 mcg (800 IU) for adults 71 and older.

Can I get all my vitamin D from the sun?

Many people get some vitamin D from the sun, but darker skin, age, clouds, and staying indoors all lower the amount. Ask your doctor whether a blood test or supplement is right for you.

What foods have vitamin D?

Fatty fish like salmon and trout, egg yolks, some mushrooms, and fortified foods like milk, plant milks, and cereals.

Is it safe to take a high-dose vitamin D supplement?

Only with your doctor’s guidance. The ODS upper limit for adults is 4,000 IU a day from all sources.

Stay Cool and Hydrated

Pair your sunshine walk with a cold glass of tea. The Ruby Sunrise Herbal Tea Blend is fruity and caffeine-free, and it’s great iced. The Golden Glow Herbal Tea Blend is bright and citrusy. Or build your own custom herbal tea with the herbs you love.

Visit us at 8110 W Peoria Ave, Ste 103, Peoria, AZ 85345, Tuesday through Friday, 10:30am to 5:30pm, and Saturday, 9am to 2pm.

Mother nature is your gift to healthy living.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for general education and is not medical advice.

4 Cycles of Life