LOW VITAMIN D triggering an epidemic of fatigue

“I can count on one hand how many of my patients had adequate vitamin D levels when I tested them,” says Susan Blum, M.D., assistant clinical professor at Mount Sinai’s Icahn School of Medicine. Indeed, research shows 91% of women have suboptimal D levels—and women over 50 are at the greatest risk. “They’re more likely to stay out of the sun or wear a hat and sunscreen,” says Dr. Blum, so they don’t absorb enough UV rays to make D. The result: exhaustion, mood swings and frequent illness.

Having dark skin has been shown to double the risk of low vitamin D.

“Melanin, the pigment responsible for darker skin, is a natural sunscreen,” explains rheumatologist James Dowd, M.D., author of The Vitamin D Cure. “But when they’re not outside as much and not near the equator, darker-skinned people can have egregiously low D levels.” Being overweight is another deficiency risk factor, he says. “D is a fat-soluble vitamin, so it’s sequestered in stored fat and not available to be used.”

Testing levels of 25-hydroxyvitamin

D can ID a deficiency. “My goal is to get levels to 50 to 70 ng/ml,” says Dr. Blum. But if you’re experiencing red flags like fatigue and frequent illness, consider the steps below to boost levels.

Supplementing with vitamin D-3 is the best way to correct a shortfall. “My rule is to take 20 IU per pound of body weight per day,” says Dr. Dowd (that’s 4,000 IU for a 200-pound woman). “And for women with darker skin, 25 IU per pound per day.”

Snack on almonds. They’re a top source of magnesium, a nutrient Harvard researchers say is required for the body to break down and utilize vitamin D. Adding 200 mg. of magnesium (1⁄ cup of almonds) daily can

2 boost vitamin D levels eightfold.