A new study suggests that spending too much time indoors may be driving a rise in vitamin D deficiency. This so-called “sunshine vitamin” is essential for bone and muscle health. Research suggests it may also lower the risk of type 1 diabetes, respiratory diseases, and other health problems.
More People Are Experiencing Vitamin D Deficiency
Right now, many people across age groups aren’t getting enough vitamin D. Contributing factors include poor diets, not enough time outdoors, and a lack of supplements to make up the shortfall. Researchers examined data from 210,502 patients who had vitamin D tests and found that one-third had blood levels below 30 nmol/L.
Sunlight is the most familiar source of vitamin D, but its effectiveness can be reduced by sunscreen use, air pollution, cloud cover, and skin melanin. Foods like fatty fish and eggs provide vitamin D, but only in the right amounts. There are also concerns that a growing shift toward vegan diets may remove some of those dietary sources.
The study found that younger people were more likely to be deficient in vitamin D. Nutritionist Pamela Mason told the Daily Mail that closing the gap between actual vitamin D intake and recommended levels is crucial for protecting bone and muscle health and preventing rickets and osteomalacia.
What Can Help Overcome Vitamin D Deficiency?
Vitamin D is essential for calcium absorption and bone mineralization—processes that build and maintain bone mass in adulthood and lower the risk of osteoporosis later in life. Mason adds that very few foods naturally contain vitamin D. Fatty fish, such as salmon and mackerel, should be eaten several times a week—or even daily—to help reach the 10 mcg daily recommendation.
Mason notes that eating that much fatty fish isn’t realistic for everyone, and only some products, like certain cereals and plant-based milks, are fortified with vitamin D. Taking a multivitamin or multimineral supplement that includes vitamin D is an easy way to reach recommended levels.
Vitamin D supplements are inexpensive and simple to take. Healthcare professionals recommend a daily supplement of 10 mcg and increasing intake of vitamin D–rich foods.
