Increasing Vitamin D Production

Since the beginning of the pandemic, I have advocated walking outside. I had multiple reasons for suggesting this activity. Walking outside gives you a different environment than an at-home environment. You can see other people, and people need other people. We are social creatures, and none of us live in a vacuum. Seeing other people and being around others stimulates thoughts and also boosts moods. The fresh air also diffuses molecules. The more air you have to breathe, the more air molecules your body has to choose from. That means that smaller molecules (or even larger ones) have a harder time circulating directly into your breathing space. When you are inside, because the molecules float around the building or space all the time, you can actually develop sick building syndrome (SBS). Walking outside is also a great way to get sunlight. Direct or indirect sunlight helps with Vitamin D production.

When you are outside, Vitamin D production can occur when the ultraviolet sun rays hit your skin. Vitamin D can also be obtained from supplements, certain foods, and foods fortified with Vitamin D. Foods that contain Vitamin D naturally are beef liver, cheese, eggs yolks, certain types of fish (trout, salmon, tuna, and mackerel), and some mushrooms contain Vitamin D. Other foods, like milk, dairy products, and orange juice, are fortified with Vitamin D. This information is provided on the food label. The recommended daily dose of Vitamin D is 15mcg per day for age 1-70. The dose recommendation doubles for pregnant and lactating women. For individuals over 70, the dose recommendation is 20mcg a day. 

Photo by Jeanette R. Harrison 

Vitamin D assists with bone growth and development. Children who have a Vitamin D deficiency related to malnutrition may develop a disease called rickets. In older adults, Vitamin D can reduce the risk for osteoporosis and even prostate cancer. Preliminary studies have shown that Vitamin D supplementation may reduce risk for COVID-19 or the disease developing into a more serious form of the illness. Past research published in the British Medical Journal demonstrated that Vitamin D supplementation prevented acute respiratory tract infections. Since COVID-19 primarily attacks the respiratory tract, it does follow that Vitamin D may provide benefit in this area. 

Because of my knowledge of Vitamin D and its impact on the body, I wanted to make sure I received plenty of sunlight every day, particularly during the COVID-19 pandemic.  I believe that walking outside (even in the winter) has enabled me to stay healthy during this time. Walking outside assists with the production of Vitamin D, and breathing fresh air every day makes me feel better. I also do take a multi-vitamin, and I drink milk and consume dairy products that are fortified with Vitamin D. 

The content on this site is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals.