Vitamin D: Why It Matters, Where to Find It, and Why Food Alone Often Isn’t Enough

christina0058
Sep 11
2 min read

As the days get shorter in the Northeast, Vitamin D — known as the “sunshine vitamin” — becomes even more important for protecting long-term health. Unfortunately, many adults (around 40% in the U.S. and 50% in the Northeast) are deficient, especially in fall and winter months.

So, what role does Vitamin D play, where can you find it, and why do so many people still fall short?

The Role of Vitamin D in Health

Vitamin D is more than just a vitamin — it acts like a hormone in the body, impacting many systems. Adequate levels are critical for:

Bone health: Helps the body absorb calcium and phosphorus, lowering risk of osteoporosis and fractures.
Immune function: Supports your body’s ability to fight off infections (especially relevant during cold and flu season).
Muscle strength & balance: Reduces the risk of falls as we age.
Mood & energy: Low levels are linked to seasonal affective disorder and fatigue.

Foods Rich in Vitamin D

A handful of foods naturally contain or are fortified with Vitamin D. Some of the best options include:

Fatty fish (salmon, mackerel, sardines, tuna)
Cod liver oil (one of the richest sources)
Egg yolks
Fortified dairy products (milk, yogurt, cheese)
Fortified plant-based milks (soy, almond, oat, depending on the brand)
Fortified cereals

While these foods help, the amount of Vitamin D they provide is often not enough to maintain healthy levels — especially in northern climates with long winters.

Why Food Alone Often Falls Short

To put it in perspective:

A serving of salmon (3.5 oz) provides about 400–500 IU of Vitamin D.
The average adult needs at least 600–800 IU per day (and some experts suggest more for optimal health).
That means you’d have to eat salmon daily just to meet basic needs.

Add in limited sun exposure during fall and winter, and deficiency becomes common — especially for those with darker skin, older adults, or people who spend most of their time indoors.

The Role of Supplements

For many people, supplements are the most practical way to maintain optimal Vitamin D levels. They:

Provide a consistent dose year-round.
Are inexpensive and widely available.
Can be tailored based on your lab results (always check with a provider before starting).

At Room for Health, we recommend checking Vitamin D levels with a simple blood test. If you’re low, targeted supplementation alongside diet and safe sun exposure can restore balance and protect your long-term health.

Takeaway

Vitamin D isn’t just a seasonal concern — it’s a year-round necessity. While food sources are helpful, they rarely provide enough to meet the body’s needs, especially in the Northeast.

By KNOWING WHAT YOUR LEVEL IS, combining smart food choices, safe sun exposure, and supplements when needed, you can protect your bones, immune system, and energy — and take one more step toward prevention over medication.