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Vitamin D is a steroid hormone that is essential for the development, growth, and maintenance of a healthy skeleton across the lifespan. Its primary function is to maintain calcium homeostasis. Vitamin D can be synthesized from UVB rays from sunlight or obtained through diet. (source, source)
Low serum vitamin D levels can often stem from physiological factors such as limited sun exposure, as the skin synthesizes vitamin D when exposed to sunlight, and inadequate conversion in the liver and kidneys. Nutritionally, a diet lacking in foods rich in vitamin D, such as fatty fish and fortified dairy products, can also contribute to lower levels. (source, source)
Prioritize foods high in vitamin D: Consumption of vitamin D has been shown to increase levels of vitamin D. (source) Recommendation: Consume at least one serving of foods high in vitamin D daily.
One serving examples: Rainbow Trout (3 oz), Salmon (3 oz), Maitake Mushrooms (sliced) (1 cup), Fortified Milk (8 oz)
Get sun exposure: Sun exposure has been shown to boost vitamin D levels. (source) Sun exposure, particularly the ultraviolet B (UVB) rays, creates a chemical reaction that converts a compound found in skin cells, 7-dehydrocholesterol, into vitamin D3. (source) Recommendation: Get at least 30 minutes of outdoor sunlight exposure with as much skin exposed as possible daily.
Supplement with vitamin D: Supplementation with vitamin D has been shown to increase levels of vitamin D. (source) Recommendation: Supplement with at least 2,000 IU of vitamin D daily during the spring, summer, and fall months. Increase supplementation to at least 4,000 IU during the winter months.
Elevated serum vitamin D levels can often be attributed to a combination of physiological and nutritional factors. Physiologically, increased exposure to sunlight stimulates the skin to produce vitamin D, while the liver and kidneys play essential roles in its activation and metabolism. Nutritionally, excessive intake of vitamin D supplements or fortified foods, along with limited sun exposure, can lead to higher serum levels. (source, source)
Limit foods high in vitamin D: Vitamin D intake increases serum vitamin D. (source) Recommendation: Monitor and limit excess consumption of foods high in vitamin D, like salmon, eggs, and red meat.
Monitor sun exposure: Sun exposure has been shown to boost vitamin D levels. (source) Sun exposure, particularly the ultraviolet B (UVB) rays, creates a chemical reaction that converts a compound found in skin cells, 7-dehydrocholesterol, into vitamin D3. (source) Limiting sun exposure limits this reaction and helps reduce vitamin D levels. Recommendation: Monitor excess sun exposure and ensure proper protection.
Avoid vitamin D: Vitamin D intake increases serum vitamin D. (source) Recommendation: Monitor excess vitamin D intake and supplement concentrations.
