How to Get Vitamin D Without the Sun

Vitamin D is frequently referred to as the “sunshine vitamin.” That’s because a common source of vitamin D is sun exposure. While sun exposure is great for vitamin D, frequent sun exposure is not recommended because too much sun exposure is associated with an increase in skin cancer risk.

Vitamin D is synthesized in the skin. Vitamin D deficiency increases as we age and has become more prevalent partly due to the avoidance of the sun. A vitamin D deficiency may undermine bone health and is further potentially associated with an increase in cancer risk.

How to Get Vitamin D Without the Sun

Natural sources of vitamin D include cod liver oil and fatty fishes such as tuna, herring, catfish, sardines and salmon.

Wild salmon may have as much as 4 times more vitamin D than farm raised salmon. Because these foods are not eaten on a daily basis, more common sources of vitamin D are in fortified foods such as dairy through milk and yogurt consumption. Oil spreads and cereals may also be fortified. It is best to check the nutrition facts section of the food label.

Supplements also are available in the form of ergocalciferol (made by plants) or cholecalciferol (made in the skin).

Check your calcium supplement for vitamin D as well. The Institutes of Medicine recommends 600 IU per day as the recommended dietary allowance for vitamin D, 800 IU for individuals over 70 years of age and an upper level of 4,000 IU per day.

Risk for Vitamin D Deficiency

Approximately 32% of Americans are vitamin D deficient. If you are homebound, have a poor nutritional intake or digestive disorders you may be at higher risk for deficiency.

If you are concerned that you are vitamin D deficient, ask your health care practitioner if your levels can be checked at your next blood test. This test is called 25-hydroxyvitamin D.

Much controversy currently exists as to the best range to meet, however, this blood test will give you an idea if you need a vitamin D supplement. There are risks to taking too much Vitamin D, such has causing elevated calcium levels, therefore, it is important to not start taking a high dose Vitamin D supplement without reviewing your blood levels.

Researchers are currently studying vitamin D, how it works in the body, and if there is a relationship between a deficiency and diseases.

For more information about nutrition during cancer treatment, schedule an appointment with a dietitian at the Joan Karnell Cancer Center, or Abramson Cancer Center.