The Power of Vitamin D
Posted February 15, 2018 by Lynn M. Hamrich, M.D., FAAFP
You may have heard of the health benefits of vitamin D in the fight against the common cold.
A British investigation published in February 2017 concluded that taking vitamin D supplements can help protect against respiratory infections like colds, bronchitis and pneumonia. The researchers looked at data from 25 clinical trials involving some 11,000 patients from 14 countries and found a significant but modest benefit. These results occurred mostly among those who had very low levels of vitamin D to begin with. No benefit was seen in people who received one big dose of the vitamin instead of regular (daily or weekly) supplementation.
Vitamin D is thought to protect against illness by boosting levels of natural, antibiotic-like peptides in the lungs. This may be one of many reasons why colds and flus are most common in the winter, when sunlight exposure, and therefore the body’s natural vitamin D production, is at the lowest, some researchers say. It may also explain why vitamin D appears to be protective against asthma attacks, which can be triggered by respiratory viruses.
Interestingly, vitamin D supplementation in community dwelling elderly people also has unique health benefits. It has been shown to reduce the risk of broken bones by improving muscle function and reducing the risk of falls.
Best Sources of Vitamin D
So, where do you get vitamin D? Sometimes referred to as the “sunshine” vitamin, your body makes vitamin D when skin is directly exposed to the sun, and most people meet at least some of their vitamin D needs this way. Skin exposed to sunshine indoors through a window will not produce vitamin D.
Very few foods naturally have vitamin D. That’s why fortified foods play an important role in your diet to help you get a sufficient amount of vitamin D. The best food sources include:
- Fatty fish such as salmon, tuna, and mackerel
- Milk
- Beef liver, cheese and egg yolks provide small amounts
- Mushrooms (some mushrooms that are newly available in stores have vitamin D content boosted by exposing these mushrooms to ultraviolet light)
- Breakfast cereals and some brands of orange juice, yogurt, margarine and soy beverages
Having an insufficient level of vitamin D can cause rickets, where the bones become soft and bend. It’s a rare disease but still occurs, especially among African-American infants and children. In adults, vitamin D deficiency can cause bone pain and muscle weakness.
Risk Factors
You might be at a higher risk of vitamin D deficiency if you:
- Have dark skin
- Are elderly
- Live indoors too much or are far from the equator where the sun is not abundant
- Don’t drink milk
- Don’t eat fish
- Are obese
- Have celiac disease or inflammatory bowel disease
- Have osteoporosis
Most healthy adults, including pregnant women, do not need screening for vitamin D deficiency unless they have one or more of these risks factors. Talk with your doctor about your vitamin D levels and if testing is necessary. And be sure to pay attention to your daily diet to ensure you are getting the vitamin D your body needs. For more information, or to make an appointment, call 800.237.8662.
About the Author
Vitality eNews Sign Up
Receive the Summa Health eNewsletter for the latest health tips, advice and updates.
Related Blogs
Summer is synonymous with fun in the sun. From swimming to hiking and biking to tennis, golf and more, it’s a season to enjoy the great outdoors. But as temperatures and humidity rise, so do the dangers of heat illness.
According to the U.S. Centers for Disease Control and Prevention, more than 700 people are killed by extreme heat every year in this country. Infants and people aged 65 or older, especially those with chronic conditions, are most at risk for heat…
Summer often brings some much-needed fun in the sun. Longer days lead to outdoor activities for the whole family. However, summer months also bring forth a host of health safety concerns. Here are six concerns to recognize and tips on how to have a safe and enjoyable summer.
Sunburn
We all love to catch some rays but too much time in the sun can make for a painful sunburn. Usually within a few hours, skin reddens and becomes painful to the touch. A normal sunburn can be handled…
Despite our best intentions and precautionary measures to protect our skin from the hot, blazing sun, many of us have suffered from sunburn at one time or another. But it’s no big deal if you’ve only been burned a few times, right? Wrong.
The dangers of even one sunburn go far beyond the short-term pain, redness and swelling. After the redness fades, lasting damage remains.
When your skin absorbs ultraviolet (UV) radiation from sunlight, it can damage the genetic…
Air quality is measured through the Air Quality Index (AQI). The AQI is an index for reporting daily air quality. It informs you about how clean or polluted the air is in your area and what associated health effects might concern you.
AQI tracks harmful foreign substances, generally gasses and particulates, that have reached harmful levels in the air. AQI runs from 0 to 500; the higher the AQI value, the greater level of air pollution and health concerns. For example, an…
Proper nutrition and hydration is always important, not only on race day! Consistently consuming enough carbohydrates, and being adequately hydrated, supports training needs and recovery.
Guidelines for carbohydrate intake should be fine-tuned for each individual and depend on training intensity. According to the Academy of Nutrition and Dietetics, Dietitians of Canada, and ACSM, moderate-high intensity endurance exercise lasting 1-3 h/day may require between 6-10 g/kg/…
For many of us, chickenpox is a distant memory. But, unfortunately, this childhood illness can come back to haunt us later in life in the form of shingles.
The same virus that causes chickenpox can cause shingles, a viral infection to the nerves that results in a painful rash. About 1 in 3 people will get shingles, according to the National Institutes of Health.
After someone has been infected with chickenpox, the virus enters their nervous system and lies inactive. Eventually,…
It’s the moment you’ve been waiting for: you’re pregnant! With so much to do to get ready for baby — purchase a crib, choose a name, install the car seat — where should you begin?
First things first: Choosing the right provider to partner with you on this magical 40-week journey should be a top priority on your to-do list. Having a strong relationship with your obstetrician (OB) or certified nurse midwife(CNM) is important in promoting a healthy…
Summa Health is helping to educate and employ young adults with disabilities one student at a time through Project SEARCH.
Since 2005, Summa Health has partnered with the Six District Educational Compact, a regional collaborative that provides career-technical education programs, to offer high-school students a one-year, school-to-work transition program on-site. Modeled after the growing Project SEARCHnational program, the initiative is designed to help qualified students…
Dr. Shanu Agarwal and resident Kortnie Broschinsky discuss their journey into healthcare.
Have you ever walked off a boat, stepped off a rollercoaster or gotten out of a car only to feel nauseous, dizzy and otherwise awful? That’s motion sickness. Anyone can experience it — one in three people do in their lifetime, in fact — but it’s most common in children and pregnant women.
Typically, motion sickness occurs with any form of travel, whether by car, bus, train, airplane or boat. Sometimes amusement rides can cause it, too.…
Cuts from household items, such as knives, broken glass or needles, are commonplace. All it takes is a slip of the knife during meal prep or a broken glass while cleaning up and suddenly, you’re bleeding. Now what?
Immediately apply pressure on the area with a tissue, gauze pad or clean cloth to stop any bleeding. It should stop after a few minutes, so don’t remove the gauze until you’ve applied pressure for two to three minutes. Removing the cloth too soon…
You may have heard someone comment on a shared feature that you have with a family member, or heard someone is the spitting image of a relative. It’s true family members share similar looks, but they also share genes — which aren’t as easy to see. For instance, you may be unaware that you also share your great-grandmother’s increased risk for heart disease.
When it comes to your health, knowing your family’s traits that you can’t see…
When you think of home, you often think of it as your safe haven from the outside world. It’s your safe space you get to return to every night.
The sobering reality, however, is more than 50 percent of unintentional injuries happen in or around the home, according to the National Security Council (NSC). People of certain ages, especially young children and the elderly, are more susceptible to serious injury from household hazards.
The good news is many of them are…
Dr. Lynn Hamrich discusses why it is important to know the health history in your family.
Dr. Katherine Wolfe discusses gestational diabetes.
Nosebleeds are very common and can strike at any time. While they can look scary with blood trickling out your nose, the good news is nosebleeds are rarely serious.
But you may be wondering, what is causing this messy nuisance?
There are many reasons why you could be getting nosebleeds. The most common cause is dry air. During the winter months, dry household heat and cold, dry air outside can irritate nasal membranes and trigger nosebleeds.
Other reasons for nosebleeds can…
Chronic, severe pain from autoimmune diseases can have a detrimental impact on your health, work and relationships. When you’re suffering from chronic pain day in and day out, it’s only natural that you become less active, antisocial, moody and find it difficult to sleep.
Not to mention, the stress, anxiety and even depression that comes from dealing with pain can make it even worse.
Autoimmune diseases are a chronic condition in which your immune system…
Last winter, the community took several precautions to help stop the spread of COVID-19. From masks and social distancing to virtual work and school to cancelled events, an unforeseen positive side effect was a less intense flu season.
Flu cases documented during last year’s flu season were historically low by a wide margin. Medical professionals haven’t seen anything like it.
So with many precautions still in place amidst an ongoing pandemic, you may be…
For many, summertime is not complete until one activity has been done—a campfire! From gooey s’mores and roasted hot dogs to sharing ghost stories, campfires are a sure-fire way to get into the summery spirit, all while surrounded by family and friends.
Unfortunately, a burn from the campfire can quickly put a damper on those summertime memories. As one of the most dangerous activities without the proper burn prevention and protocols in place, campfires are a…
Summer often brings some much-needed fun in the sun. But as temperatures and humidity rise, so do the dangers of heat illness. According to the Centers for Disease Control and Prevention, more than 600 people are killed by extreme heat every year in this country.
Infants and people aged 65 or older, especially those with chronic conditions, are most at risk for heat illness. However, it can affect anyone, even young athletes and those in good physical condition.
The good news…
Bladder cancer is the most common urologic cancer in both men and women. Each year, about 57,000 men and 18,000 women are diagnosed with the disease, according to the Centers for Disease Control and Prevention (CDC).
But, urologic cancers don’t only affect the bladder. They also can affect the kidneys, ureter (tubes that carry urine from the kidneys to the bladder), urethra, and specifically in men, the penis, prostate and testicles.
In fact, the CDC states prostate…
Winter is upon us — freezing temperatures, snow flurries and whipping winds — and we all know what that means. It’s time to bust out our heavy, winter coats, hats, gloves and scarves to keep us warm on these frigid days. But, don’t forget about your feet, too. It’s important to always wear winter shoes and boots to protect them against the harsh elements.
Lower temperatures can be hard on your extremities, especially your feet. Exposure to cold air causes the body to slow…
Unfortunately, only about 39 percent of people have developed an emergency plan on what to do as a family if something goes wrong, according to the Centers for Disease Control and…
You know the saying, “Time heals all wounds.”? Unfortunately, that’s not necessarily true. Chronic wounds can linger for weeks, even months, and in many cases don’t heal without medical intervention.
A wound is considered chronic if it has not healed significantly in four weeks or completely in eight weeks. If you’re suffering from a wound or sore that isn’t showing any signs of healing, talk to your doctor. If left untreated, chronic…
Suddenly, you wake up in the middle of the night with a bellyache. It starts off as a dull pain, but then quickly intensifies and seems to move down your torso. So, you immediately jump on your computer or phone to search for various conditions you could be suffering from. Could it be a stomach virus, or maybe an ulcer or worse yet, stomach cancer?
If this sounds familiar, you may be suffering from cyberchondria. It’s a hybrid term for cyberspace and hypochondria (now…
One of the best and most effective ways to avoid getting sick and spreading germs to others is by washing your hands properly and often. It doesn’t take much time or effort and offers a very effective means of preventing the spread of illnesses ranging from viruses like cold and flu to other bacteria or viruses. As you touch people, surfaces and objects throughout the day, you gather germs on your hands. You can infect yourself with these germs by touching your face;…
According to the CDC, the death rate for African Americans has declined more than 25 percent over the past 17 years, especially for those 65-years and older. However, new research shows younger African Americans are living with or dying from diseases most often found in Caucasians much later in life.
The African American community should be aware of a few serious health concerns that statistically affect them at higher rates. If you think you may be at risk, talk to your…
Your primary care provider (PCP) should be your partner in ensuring you are your best and healthiest self, which is why it is so important to have a strong and communicative relationship with them. When you meet with your PCP for a checkup or an annual visit, the provider typically has a limited amount of time they can spend with you, so it’s important you go in prepared with a list of questions to get the most out of your appointment. Here are a few questions you…
While there are many factors to keep an eye on as temperatures rise, there are two numbers right within your local…
Summer’s finally here and we’re all about having fun in the sun – but with the heat, summer often brings along some bumps and bruises. Here are a few tips on how to avoid common summer hazards so you can keep the good times rolling.
Mosquito Bites:
Those itchy little bites can be more than just annoying – mosquitos can carry diseases like West Nile virus. Travel is common in the summer and mosquito bites in other areas of North America can also put you…
Skin cancer is by far the most common cancer in the US and with summer sun on the horizon, proper protection should be priority number one. While you should practice sun safety year round, you should monitor your sun exposure closer during these longer, hotter days.
Sunscreen, long sleeves and a hat are the easiest ways to protect your skin, but did you know there are common everyday items that could increase your skin’s sensitivity to the sun?
Normally associated more with females than males, urinary incontinence affects at least 25 million Americans each year. And while 75 percent are female, the issue can affect any person, at any age.
Interesting fact: Incontinence is not a disease, it is always a symptom or cause of something else. There are at least 4 different types of incontinence and a host of causes and issues that can cause bladder leakage.
According the Centers for Disease Control and Prevention, almost 25 percent of new prescriptions are never filled at the pharmacy. Even more staggering is the fact that medication is not taken as prescribed up to 50 percent of the time. Before your primary care physician (PCP) prescribes any medication, we review all medical history, possible allergies and evaluate and treat the cause for your visit.
There are many different reasons a PCP may prescribe new medication:
- A…