Did you know that, according to the American Diabetes Association, approximately 4 out of 10 adults are deficient in Vitamin D? This means that nearly half of us are not taking in enough Vitamin D. Low vitamin D consumption has been linked to depression, poor bone health, low energy levels, and many other conditions, especially for those with, or at risk for, diabetes. Multiple studies have shown a link between low levels of vitamin D and an increased risk for both type 2 diabetes and its complications. For example, people with diabetes and low vitamin D levels may be more likely to have foot ulcers. A recent study linked the use of vitamin D supplementation to better blood sugar control (or, more specifically, lower A1Cs).
You can increase your Vitamin D levels through food, such as egg yolks, fatty fish (including salmon, mackerel, and sardines), and fortified milk or cereals. Unfortunately, it is difficult to get enough vitamin D from food alone. Vitamin D can also be made by your body through exposure to sunlight. However, to decrease your risk of developing skin cancer, it is important to wear sunscreen and limit time in direct sunlight. Therefore, taking a vitamin D supplement can be an excellent idea, especially for those with lower Vitamin D levels. Check with your primary care provider before beginning any new supplement, and read the label to ensure you are taking the proper dose.
Supplementation can benefit people of all ages, and there are recommendations for all stages of life. Infants from birth through 12 months need 10 mcg (400 IU), children and adults ages 1-70 need 15 mcg (600 iu), and those ages 71 and older need 20 mcg (800 IU) each day. Excess vitamin D intake through supplementation can be dangerous, so make sure you follow the guidance of your provider and the label on the supplement bottle. If you give your children a gummy Vitamin D supplement, it can seem like candy to them, so be sure to avoid giving them more than the recommended amount. Closely monitor their intake and store gummies out of reach. Have your provider check your Vitamin D levels often to make sure that you are getting the proper amount.
Learn more:
- https://diabetes.org/healthy-living/recipes-nutrition/vitamins-diabetes/low-vitamin-d-insulin-resistance#:~:text=Vitamins%20%26%20Diabetes-,Low%20Vitamin%20D%20May%20Contribute%20to%20Insulin%20Resistance,2%20diabetes%20and%20its%20complications
- https://diabetesjournals.org/spectrum/article/24/2/113/32324/Vitamin-D-and-Diabetes
- https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.