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Although Mediterranean people get their fair share of sun and natural light, Vitamin D insufficiency and deficiency are a growing concern in the Eastern Mediterranean Region (EMR), according to an article published in the National Library of Medicine. But why is Vitamin D so important? Let’s find out!

 

IMPORTANT FACTS ABOUT VITAMIN D

• Vitamin D is a fat-soluble vitamin.

• Vitamin D helps our body absorb calcium, which is a major determinant for strong bones and teeth. 

• Vitamin D plays an important role in the prevention of osteoporosis and in reducing the risk of falls in adults as well as the risk of rickets in children. 

• Vitamin D supplementation might protect high-risk COVID-19 patients from progressing to a critical clinical condition and thus, could reduce mortality rate.

• A low Vitamin D level was linked to depression.

 

WHERE TO GET YOUR VITAMIN D FROM?

1- The Sun

When your skin is exposed to the sun, it can produce Vitamin D from cholesterol. However, you should not be exposed to the sun for long.

2- Food

You can find Vitamin D in herrings, salmon, canned sardine, canned tuna, egg yolk, fortified dairy and plant-based milk, fortified orange juice, fortified cereals. 

3- Supplements

Some people need supplementation; breastfed babies, people with malabsorption or inflammatory diseases such as ulcerative colitis and Crohn’s disease, people suffering from obesity and people who underwent a gastric bypass surgery.  Always, consult your physician for proper supplementation levels. 

 

RECOMMENDED DIETARY INTAKE (RDA) & TOLERABLE UPPER LIMIT (UL)

 

Age range	RDA (IU/day)	UL (IU/day)
0-6 months	400	1000
7-12 months	400	1500
1-3 years	600	2500
4-8 years	600	3000
9-70 years	600	4000
>70 years	800	4000
Pregnant / Lactating women	600	4000

 

References:

1. “Vitamin D Insufficiency and Deficiency in the Eastern Mediterranean Region (EMR)-Misconceptions in Public Health Practice: A Scoping Review 2019-2020” National Library of Medicine, by Eglal E Elrayah, Lisa Rogers, Radhouene Doggui, and Ayoub Al-Jawaldeh; 2020;66(5):389-395. doi: 10.3177/jnsv.66.389.

2. Jordan T, Siuka D, Rotovnik NK, Pfeifer M. COVID-19 and Vitamin D- a Systematic Review. Zdr Varst. 2022 Mar 21;61(2):124-132. doi: 10.2478/sjph-2022-0017. PMID: 35432612; PMCID: PMC8937591.

3. Stöcklin E, Eggersdorfer M. Vitamin D, an essential nutrient with versatile functions in nearly all organs. Int J Vitam Nutr Res. 2013;83(2):92-100. doi: 10.1024/0300-9831/a000151. PMID: 24491882.

4. Menon V, Kar SK, Suthar N, Nebhinani N. Vitamin D and depression: A critical appraisal of the evidence and future directions. Idian J Psychol Med 2020;42:11-21.

5. Mahan, L. K., Escott-Stump, S., & Krause, M. V. (2008). Krause's food & nutrition therapy.

6. Dietary Reference Intake, Food and Nutrition Board, Institute of Medicine, National Academies, 2015.