Vitamin D is important for your overall health and well-being. It helps keep your bones strong and healthy and prevents fractures and other bone disorders. It also protects your immune system and prevents certain cancers and hyperparathyroidism.
However, a few people may have vitamin D deficiency due to:
Apart from the reasons listed above, the winter season can increase vitamin D deficiency. Our body produces vitamin D when our skin is exposed to sunlight, which is limited during winter and tends to worsen any deficiency.
Vitamin D deficiency is not a cause for concern initially, but it can lead to health complications and immune system disorders if not treated in time.
Though vitamin D deficiency is a common problem in winter, you may not realize you are deficient without a blood test.
Osteoporosis (loss of bone density in older adults). Osteoporosis can cause these symptoms:
Learn more about the possible symptoms of vitamin D deficiency in this video below:
According to the Health and Medicine Division, daily intake of vitamin D should be:
If you are concerned about vitamin D deficiency in winter, these tips will help:
Though there is reduced sunlight in winter, you can consume foods containing vitamin D to increase your vitamin D levels. Fatty/oily fish (salmon, sole, mackerel, swordfish), canned tuna, fortified food (milk, yogurt, soy milk, orange juice, cereals), mushrooms exposed to UV rays, egg yolks, and cod liver oil are good sources of vitamin D.
Sunlight is the major source of vitamin D, so spending 20-30 minutes under the sun at least three times a week will help you get sufficient vitamin D. Doing more outdoor activities like cycling and walking is also helpful.
Other than this, sunlight helps the skin to produce Endorphin that induces relaxation and increases pain tolerance. Sunlight exposure also releases calcitonin Gene-Related Peptide that protects against oxidative stress, hypertension, and vascular inflammation.
Among the many benefits of sunlight is substance P, which promotes blood flow and regulates the immune system against acute stressors, and adrenocorticotropic hormone that controls cortisol released by adrenal glands, which regulate the immune system and inflammation. Moreover, getting adequate sunlight in winter also helps release Melanocyte-Stimulating Hormone that increases libido and increases skin pigmentation.
As UV LED lamps are proven to produce double the amount of vitamin D3 than the sunlight, you can use them to treat your vitamin D deficiency. However, it’s recommended to use only the FDA-approved lamps.
A study published in the European Journal of Preventive Cardiology reveals that exercising regularly contributes to increased levels of vitamin D. You can follow a morning exercise routine including walking, jogging, and squats, or practice planks, glute bridge, and figure-4 stretch in the evening.
Visit a healthcare provider for advice on getting the right supplements and dosages. Ask your doctor what dose you should take, as an overdose of vitamin D can negatively affect your body.
Intake of an excess amount of vitamin D can harm your body and cause vitamin D toxicity. Though uncommon, it’s best to check your vitamin D level with a blood test within 2-3 months of starting supplementation.
If you are suffering from vitamin D deficiency and seeking medical help before opting for vitamin D supplementation, visit one of our immediate urgent care centers in Irvine, Costa Mesa, or Fountain Valley. We will offer valuable medical advice specific to your needs.
Dr. Bunten is originally from Huntington Beach, CA. He attended high school in Tokyo, Japan, went to college at UC San Diego and then to medical school in the Midwest. He returned home to California for residency training in Family Medicine at Long Beach Memorial Medical Center. His immediate family all reside in Huntington Beach.
Dr Fishbein has been in the practice of family medicine for over 35 years in Irvine. He received his undergraduate degree from Southern Illinois University, medical degree from Chicago Medical School, and completed his family medicine residency at Memorial Hospital of Long Beach.
Dr. Kim is the Medical Director of Family Care Centers, Chair of the Department of Family Medicine at Hoag Hospital, and a recipient of the Physicians of Excellence award from the Orange County Medical Association. He is Board Certified in Family Medicine, and has been practicing in our community for over 20 years.
Dr. Memon is a board certified Family Medicine physician and recently completed her fellowship in Geriatrics at the University of California, Irvine Medical Center. She attended Saint George’s University, School of Medicine and completed her residency at Arrowhead Regional Medical Center. Her interest in medicine started at an early age and has since evolved into a passionate career.
Dr. Gina Nguyen obtained her Bachelor of Science degree in Biology at UC Irvine where she graduated Suma Cum Laude. She went to USC Keck School of Medicine, and returned to UC Irvine for a Family Medicine Residency. Since 2005, she worked at Kaiser Permanente, VNCOC, and Family Care Center Urgent Care.
Dr. Williams is Board Certified in Family Medicine and Sports Medicine. He is a native to Orange County and returned home after completing his medical degree at the University of New Mexico, Albuquerque. After completing his residency in family practice he successfully completed a fellowship in sports medicine.
Dr. Hye Lee is a board-certified Family Practice Physician, affiliated with the American Osteopathic Association and the American College of Osteopathic Family Practice.She obtained her Bachelor of Science degree in Biology at UC Riverside and earned her medical degree from Des Moines University Osteopathic Medical Center. Afterward, she did her internship at Downey Regional Medical Center in California and has been a primary care physician since 2005.
Dr. Coyne is a board certified family practice physician and a California native. He completed his undergraduate degree at UCLA before earning his medical degree at George Washington University in Washington, D.C. Dr Coyne spent 6 years in the US Air Force at Andrews and Luke Air Force bases, eventually separating as a Major. He enjoys working with patients of all ages.”
Dr. Jay Friehling is a Family Practice physician who has worked in Orange County since 1981. Born in Florida, he received his undergraduate degree from Cornell University and then earned a Medical Degree at the New York Medical College.” His healthcare interests include Diabetes, Geriatric Care, and Hospice Care.
Dr. Jennifer Shoquist is board certified in Family Medicine. Her special interest is woman’s health and her practice accepts patients from 6 years old to seniors. Dr. Shoquist received her M.D. degree at The University of Texas Medical School at Houston in Houston, Texas, and did her residency with Memorial Family Practice at memorial Southwest Hospital in Houston, Texas.
Dr. Tom is a board certified family medicine physician and native Californian. He received his bachelors of science with great distinction in biochemistry and honors in chemistry. Dr. Tom was awarded a Regents Scholarship to attend medical school at UC Irvine.
Dr. Yan attended Kirksville College of Osteopathic Medicine and completed her Family Practice residency at Kern Medical Center in Bakersfield, California. She joined Family Care Center in 2001. She chose Family Practice because she enjoys working with a wide variety of people and because it provides a unique opportunity for continuing care.
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