Since mid-summer, my energy level had been bordering on “none.” Some mornings as I made my bed after forcing myself to get out of it, my foremost thought was, “Just 16 hours and I can crawl back in and sleep again.” Not a good sign. I blamed it on the heat and humidity. Another concern was my frequent aches and pain. That I blamed on arthritis. My mind twirled with projects I wanted to complete before school started – but my body just did not want to cooperate – you know, the “spirit is willing, but the flesh is weak” excuse. And…I was facing a significant birthday. “Older people just don’t have the same amount of energy as a younger person,” I opined.

Several weeks ago, I had my yearly physical, including blood tests. When I received the results the next day, my doctor noted all was well – except for one thing. I had a Vitamin D3 deficiency. Standard range is 30 – 100 ng/mL (nanograms/milliliter). Mine was 23.43 ng/mL. She recommended beginning a regimen of 1000 IU/day to increase my level to the desired range.  

I have never been one to take supplements, preferring to get my vitamins and minerals from food, or in the case of vitamin D3, from sunshine. What I learned from this experience is that is not always possible.

As I researched this vitamin, I discovered some interesting facts.

You probably know vitamin D3 as the “sunshine vitamin” because the body, when exposed to sunlight, creates it in the skin. I spent a lot of time in the sun this summer. Got a nice glow, but no burn – because I always applied sunscreen as directed by my dermatologist. It had not occurred to me that wearing sunscreen prevents the body from producing vitamin D3. It does. Medical research estimates that one billion people now have vitamin D3 deficiencies because the use of sunscreen is (and should be) widespread to deter skin cancer.

So, while protecting my skin, I was depleting my energy. Yes, the most common result of vitamin D3 deficiency is…excessive fatigue. I am embarrassed to say, I did not have a clue. Actually, I was relieved. If this was the cause of what I had begun to consider “being lazy,” it could easily be treated. I devoured additional research.

Other symptoms that the body is not making enough of the sunshine vitamin include frequent infections; back, bone and muscle pain; constantly forgetting things; slow healing; hair loss; and bone loss. Even Seasonal Affective Disorder (SAD) seems to be related to low levels of this vitamin. 

Vitamin D3 is considered critical in order for body systems to function properly. It plays an important role in nutrient absorption:  Vitamin D is essential to helping calcium grow strong, healthy bones. It has been long established that vitamin D deficiency is associated with rickets in children.

Chronic low levels can lead to higher risk for some cancers (breast, colon and prostate); heart disease (including high blood pressure); clinical depression; weight gain; immune system disorders, diabetes and multiple sclerosis. Research links deficiencies in older adults with cognitive impairment including dementia. Last but not least, doctors believe low levels can also cause a person to be more vulnerable to contracting and less able to conquering COVID-19.

I had no idea how important vitamin D3 is to overall health. 

The day I received my lab report, I went to the pharmacy and bought a bottle of tabs – a year’s supply at the dosage recommended by my doctor – for less than ten dollars. They are also available in capsules and gummies.

If you are consistently fatigued, experience frequent infections, suffer with back, bone or muscle pain, or have noticed any of the other symptoms listed above, ask your doctor to check your vitamin D3 level with a simple blood test. A less than optimal level can be elevated in three ways.

1. Sunshine. While sunlight is one of the best sources, for various reasons, this may not be enough. In the USA, if you live north of Los Angeles or Charleston, South Carolina, you probably will not get enough exposure. Ten to twenty minutes per day (without sunscreen) may be adequate for light skinned people; those with darker skin require at least three times this much. The amount of vitamin D3 produced by sun exposure also depends on the season, the time of day and the amount of melanin in your skin (the darker your natural skin, the more exposure required).
2. Diet. There is a limited list of foods in which this vitamin occurs naturally including fatty fish and seafood, egg yolks, and mushrooms. You will notice from nutrition labels that some foods are fortified (the vitamin is added) such as dairy products, orange juice and cereals. Vegans and those who are lactose-intolerant may not be able to get enough vitamin D3 from their diet alone. Even those people who follow the good nutrition rule of eating a variety of foods from the various food groups may still not have healthy levels. 
3. Nutritional supplements. Because Vitamin D3 is essential for overall good health, people whose levels are low may need to rely on a supplement. If you are deficient, your doctor may recommend a supplement to help get you to and keep you at a satisfactory level. One added note: taking the supplement with a meal enhance its absorption and is more effective. There is not a clear consensus on whether taking it in the morning or evening is best.

I am glad that I have learned an important health principle: though it is good to try, it is not always possible to get all the nutrients you need from your diet. Dutifully, I have been taken the recommended dosage for two weeks. Guess what? Already, my energy level has increased, and the aches and pains are less frequent.  My annual dermatology appointment is next month. I will ask my dermatologist for her advice about whether I should seek some “unprotected” sun time or just stay with the supplement. 

Caregivers, remember to see your doctor on a regular basis and follow their guidance to keep you strong and healthy. It may be as simple as a little pill of sunshine once a day.