Nov 4, 2025
The Importance of Maintaining Vitamin D Levels
What is vitamin D?
Vitamin D is an important fat-soluble compound that your body needs to maintain normal function. Vitamin D deficiencies can lead to softer bones, increased risk of diabetes, increased risk of heart disease and high blood pressure, and an increased risk of depression.
Sources of vitamin D
Your body can get vitamin D through the foods you eat such as:
- Fatty fish and fish liver oil
- Beef liver
- Egg yolks
- Mushrooms, especially those treated with UV light
There are also foods you may eat that are fortified with vitamin D such as:
- Milk and dairy products like yogurt and some cheeses.
- Plant-based milks such as soy, almond, and oat milk.
- Breakfast cereals and oatmeal.
- Orange juice
Another way your body may get vitamin D is through the sun. Your body produces vitamin D when it is exposed to UV light from the sun during certain times of the year. However, in Western New York, our window to produce vitamin D naturally is very small. In fact, if you protect your skin from sunburn with sunscreen or protective clothing, you may not be making vitamin D even during the sunniest times of year.
How common is a vitamin D deficiency?
Vitamin D deficiency is a common global issue. About 1 billion people worldwide have vitamin D deficiency, while 50% of the population has vitamin D insufficiency. It is estimated that approximately 35% of adults in the United States have vitamin D deficiency.
Signs of a vitamin D deficiency
Lack of vitamin D isn’t always obvious in adults, which is why testing is helpful. Signs and symptoms might include:
- Fatigue.
- Bone pain.
- Muscle weakness, muscle aches or muscle cramps.
- Mood changes, like depression
How supplements can help
Fortunately, a supplement is just as effective for maintaining your vitamin D levels and may be safer for your skin than spending too much time in full sun. For most people, a starting dose of 2,000 IU of vitamin D3 can help you maintain adequate levels of vitamin D. Your doctor can check your vitamin D levels with a simple blood test and may recommend a high dose supplement if your levels are below a healthy threshold.
Talk to your Provider
If you have concerns about your vitamin D levels and are curious if a supplement can benefit you, contact your care provider. Together you can determine if a supplement will be right for you, and your provider can order a simple blood draw to measure your current levels. Message or call today to schedule your first appointment with IHG, or use the patient portal to schedule a visit if you would like to discuss your Vitamin D levels with your primary care doctor or meet with an IHG dietitian nutritionist.