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Research shows that vitamin D plays a variety of roles in immune tunction and may improve the body's first line of defense... recommend using sunscreen to protect against skin cancer. “Sunscreen with SPF 15 or higher blocks the UVB rays that are responsible for making vitamin D in the skin,” explains llic. The time of day, geographical latitude, seasons and amount of exposed skin all affect how much vitamin D the body can make from the sun Stefanski advises going outdoors without sunscreen for just 20 minutes, three to four times a week. Besides boosting your vitamin D, being outside in the fresh air and sunshine elevates your mood and provides opportunities for physical activity. “Sun makes us feel good — an important part of human health,” says Stefanski. Take a vitamin D supplement. "Your doctor can order a blood test and, based on the results, let you know if you need to [take a] supplement and in what amount," says llic. “Too much vitamin D can cause the body to absorb too much calcium, which can lead to kidney stones or damage." And Stefanski points out that, when taking a supplement, you should choose vitamin D3: “Sometimes food can be fortified with vitamin D2, but it's not as well absorbed by the body." © lisa A. Beach is a freelance health and lifestyle writer. 40 | JUL/AUG 2023 COSTCO CONNECTION Vitamin D deficiency stems from a variety of causes: a diet low in vitamin D-rich foods, limited exposure to sunlight and certain health conditions. Deficiency symptoms can range from mild to severe and include: e Fatigue © Bone or joint pain © Mood changes © Muscle cramps, weakness and pain e In infants and children, vitamin D deficiency causes rickets, which can show up as skeletal deformities, delayed growth, incorrect growth patterns, delayed motor skills, muscle weakness and bone pain ¢ In adults, vitamin D deficiency causes progressive loss of bone mineral, which leads to osteomalacia (softening of bones}, bone pain and increased risk of osteoporosis.
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