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People are looking for every way to protect themselves against illnesses, COVID-19 in particular. While we await a vaccine for the illness, several studies have come out linking a vitamin D deficiency with more severe COVID-19 cases. In fact, Dr. Anthony Fauci, director of the National Institute of Allergy and Infectious Diseases, is taking vitamin D himself. That leaves the question, should you be taking a vitamin D supplement to protect your health?
Most of us get our vitamin D through sun exposure. “Getting everyone up and out to walk the dog is my way to do a simple family activity that is also healthy. We get our vitamin D for the day and spend time greeting neighbors and friends,” Colorado mom of two Lynn Barrett told Mom.com.
But there are instances where this isn’t enough and that can lead to a deficiency.
What are the symptoms of vitamin D deficiency?
When you have a vitamin D deficiency, there are certain common signs to look out for. Symptoms may include fatigue and feeling tired all the time. It also includes muscle weakness and pain that doesn’t have a known cause such as exercise or injury. Some people with a vitamin D deficiency may also become depressed.
In addition to these symptoms, several conditions are associated with a lack of vitamin D. These include rickets in children, where their bones are weak and soft. In adults, soft bones are called osteomalacia.
Why is vitamin D so important
Vitamin D has many important roles in your body’s metabolic function. It helps your body build bones and keep them strong. In addition to bone strength, vitamin D is known to help your body absorb calcium which is an abundantly needed neurotransmitter in the body used for things like muscle contraction and relaxation.
This important vitamin also works with the parathyroid glands to regulate and balance calcium found in the body. What the parathyroid does is steal calcium from less vital functions to fuel vital functions when there is a deficiency of the vitamin.
What is my optimal dose of vitamin D?
The goal is to get enough but not too much vitamin D. “Vitamin D enhances the function of the immune cells; low levels have been associated with increased infections,” Tiffany Allen, a nurse practitioner and founder of Triad Lifestyle Medicine told Mom.com. A person under the age of 71 should aim to get 600 IU of vitamin D every day. Those age 71 or older should get 800 IU of vitamin D. This can be achieved through getting out in the sun for twenty minutes daily, eating foods rich in Vitamin D such as salmon and trout, whole milk, eggs, tuna, and mushrooms, or taking a supplement.
What are the side effects of vitamin D
Getting too much vitamin D can be harmful, even toxic. When someone has too much vitamin D, they may absorb too much calcium leading to problems such as kidney stones. Someone with too much vitamin D may experience nausea, vomiting, and have a poor appetite. Additionally, those with excess vitamin D could experience stomach pains, constipation, and diarrhea. It’s also thought that too much of the vitamin could lead to bone loss; by increasing blood calcium levels, the supplement reduces vitamin K2 activity that allows the calcium to be absorbed by bones. In extreme cases, vitamin D toxicity can result in kidney failure.
What you need to know about Vitamin D and COVID
There is still a lot of research that needs to be done regarding vitamin D and it’s role in fighting COVID-19. Some studies have shown that patients who are vitamin D deficient have a more serious case of COVID-19 and experts have now begun studies to see if the vitamin can help prevent the illness.
However, others advise exercising caution when it comes to vitamins and supplements in regards to COVID. “The medical profession still doesn’t know exactly how to influence the immune system despite what supplement products may claim,” Julie Stefanski, a registered dietitian nutritionist and spokeswoman for the Academy of Nutrition & Dietetics, told the Washington Post.
While it's most likely safe to take vitamin D supplements based on your recommended daily allowance (RDA), make sure to check with your doctor first – especially if you are pregnant or are considering giving your children Vitamin D supplements — to be sure it's safe.
