In 2017, I was on my way to West Palm Beach for the winter holidays when I got a call from the nurse practitioner at my doctor’s office. She said she was happy to have reached me because she knew I was planning to travel. She went on to report that she had phoned in my prescription and all I needed to do was pick it up. Seriously, I thought she had mistaken me for a different patient. She quickly corrected me and said no, she meant me.
What she said next almost put me in a state of shock.
“Honestly,” she said, “I don’t know how you’re walking around. For the average adult female, a normal level of vitamin D is generally considered to be 20 ng/mL or higher. A level below 20 ng/mL is considered insufficient, and below 12 ng/mL is considered deficient. Verywell Health and Mount Sinai state that many experts recommend a level between 20 and 40. Your ng/mL is 10.”
Research shows that one billion people around the world have a vitamin D deficiency, a reality that has major health ramifications. From bone pain to medical conditions, low vitamin D is a problem worth nurturing now. The good news? There are a few easy ways to keep those levels in check.
That made no sense. I thought Blacks had the ‘melanin thing’ handled.
The truth is, Black Americans are more prone to vitamin D deficiency due to a combination of factors, including lower sun exposure, dietary habits, and genetic predisposition. Melanin—the pigment responsible for skin color—reduces the skin's ability to produce vitamin D from sunlight. Additionally, some Black Americans may not consume enough vitamin D-rich foods, such as fortified milk or fatty fish.
There it is: one, two, three!
Fact: Most of us just don’t get enough. In the U.S. alone, about 40% of people have a vitamin D deficiency. While it is possible to get vitamin D from a handful of foods, the main culprit for a deficiency really is lack of exposure to the sun.
So Why Is Vitamin D Good for the Body?Vitamin D is a hormone that our body can synthesize from UV light. It has numerous functions in the body and comes with many benefits. Optimal vitamin D levels are essential for systemic health. It regulates cellular growth and gene expression (essential for cancer prevention), improves cell differentiation, and is involved in immunity, fertility, muscle strength, hormone balance, sexual health, energy, mood, and more. It’s essential for all-around health and well-being.
D Deficient?Vitamin D deficiency impacts both physical and mental health. When vitamin D is low, there is decreased absorption of calcium and phosphorus into the bones, which puts you at risk of bone fractures. And usually, it is coupled with a magnesium deficiency.
Vitamin D and Magnesium ConnectionMagnesium is crucial for vitamin D metabolism, and imbalances in either nutrient can affect the other's function and status. Magnesium is essential for vitamin D synthesis and activation, and vitamin D can, in turn, enhance magnesium absorption. Furthermore, magnesium deficiency can hinder the body’s ability to process vitamin D effectively, potentially leading to persistent vitamin D deficiency—even with supplementation.
Low levels of vitamin D are also linked to poor immunity and increased risk of serious health conditions such as cancer. Vitamin D has been shown to play a role in cancer prevention and treatment. It inhibits cell proliferation in cancerous tissues and downregulates certain cells involved in inflammatory signaling in cancer.
Other poor outcomes include autoimmune conditions, COVID-19, hormone imbalances, and mood disorders. Hypertension, diabetes, chronic kidney disease, liver disease, fibromyalgia, and neurological disorders—such as multiple sclerosis—are all also linked to vitamin D deficiency.
Those who eat a vegan diet or who have celiac disease, Crohn’s disease, or cystic fibrosis are particularly at risk of vitamin D deficiency. Others at risk include babies who are breastfed, if their mothers are vitamin D deficient. According to the National Institutes of Health (NIH), breast milk’s vitamin D levels are highly dependent upon the mother’s vitamin D level.
Other high-risk groups include older adults with dark skin tones and those who weigh above their standard body mass index (BMI). When it comes to older people or those with darker skin tones, the NIH explains that our skin has a harder time synthesizing vitamin D as we age or if we have melanin in the epidermal layer that reduces the skin’s ability to do so.
Those who may be dealing with excess fat won’t necessarily have a problem absorbing vitamin D, but the NIH says they will need more of it to be sufficient.
Vitamin D Deficiency SymptomsThe only way to truly know if you are vitamin D deficient is to have a blood test via your general practitioner. However, there are also signs and symptoms you can look out for:
FatigueWhen you have a severe vitamin D deficiency, one of the most common symptoms is a feeling of chronic, profound, or irremediable fatigue. Poor sleep is another common symptom.
Bone and Muscle PainSome studies have shown a correlation between vitamin D deficiency and frequent muscle pain and weakness. Meanwhile, bone and joint pain are common, as vitamin D is essential for the body to absorb calcium. Without it, increased fragility and pain may occur. Thus, for the sake of your bone health, vitamin D is key.
Hair LossVitamin D is essential for healthy hair that grows optimally. A deficiency can cause hair to fall out or slow growth because it disrupts a follicle’s life cycle. Alopecia is also believed to be related to vitamin D insufficiency.
Chronic IllnessVitamin D deficiency is associated with a weak immune system. If you’re often ill and don’t know why, consider getting a blood test.
Depression, Anxiety, and Mood DisordersScientific research shows that vitamin D may play a key role in balancing our mood and minimizing the risk of depression. Low levels can contribute to seasonal affective disorder and are often associated with feelings of being overwhelmed, sadness, anxiety, forgetfulness, and more sadness.
Vitamin D SourcesIt is well known that sunlight exposure is the easiest way to stimulate the production of vitamin D in the body, which is why we’re particularly vulnerable to deficiency in the dark winter months.
“The NHS recommends supplementing with vitamin D3 throughout autumn and the winter months for this reason,” explains Stephenson.
Stangland recommends getting at least 20 minutes of sun exposure to keep vitamin D levels at a healthy amount. (Just be sure to always wear sunscreen to protect your skin from sun damage and to prevent skin cancer.)
That goes for Blacks too. Wear the sunscreen!