Are You Getting Enough Vitamin D?

Vitamin D is an essential nutrient that's needed for many metabolic processes within the human body. Also known as the sunshine vitamin, it allows for the absorption of calcium, phosphate and other essential nutrients. At the same time, vitamin D promotes strong bones while also assisting the immune system in defending against infections.

Not everyone gets enough vitamin D, however. According to a National Health and Nutrition Examination Survey, roughly one in 10 adults suffer from a vitamin D deficiency. How do you know if you are getting enough vitamin D exactly?

Symptoms of Vitamin D Deficiency

If you don't get enough vitamin D, you may notice one or more telltale symptoms of a vitamin D deficiency. For starters, you may get sick easily. Vitamin D is closely linked to the immune system. It supports the immune system while subsequently reducing your risk of infection. A vitamin D deficiency means that your immune system will become weaker, in which case it may struggle to defend against infection.

With a vitamin D deficiency, you may feel tired as well. Your body needs vitamin D for energy. Without it -- or with an insufficient amount of vitamin D -- chronic fatigue can occur. You may wake in the morning, only to discover that you are still tired.

A vitamin D deficiency can lead to weak bones. When this occurs, you'll be more susceptible to fractures. Vitamin D assists with the production of new bone tissue. As levels of vitamin D in your body drop, your bones will become weaker. Therefore, an otherwise simple same-level fall may cause a fracture that requires medical treatment or even hospitalization.

How Much Vitamin D Do You Need?

You might be wondering how much vitamin D you need to protect against these problems. Most experts recommend between 600 and 1,500 International Units (IUs) of vitamin D per day. By following these recommendations, you can typically avoid the pitfalls of a vitamin D deficiency.

Like most vitamins, vitamin D is found in many foods. Some of the top foods for vitamin D include fish, fortified cereal, eggs, cheese and milk.

Along with food, you can obtain vitamin D from sunlight. It's known as the sunshine vitamin because it's available in sunlight. Vitamin D is technically found in sunlight. Rather, sunlight triggers the production of vitamin D within your body. Spending just 20 to 30 minutes outside per day will typically provide you with a sufficient amount of vitamin D.