You may have heard that vitamin D is important for your bones, but how about for your breathing?

Researchers have known for awhile that vitamin D helps with immunity balance, but new research suggests that vitamin D levels correlate with reduced asthma symptoms and improved breathing.

The effect was most pronounced in children with obesity, who tend to suffer the most with asthma and breathing complications.

You might think that in sunny South Carolina we wouldn’t have issues with vitamin D, but South Carolinians are just as prone to being low in vitamin D as those in other climates, including pregnant women, children and adults!

Some of the factors that seem to contribute to vitamin D deficiency in our population include:

• Reduced time spent outside, particularly in the fall/winter months = LOW sun exposure overall
• Increased use of sunscreens with SPF >30, which block >95% of vitamin D conversion in the skin
• A higher population of residents with dark skin which reduces the amount of vitamin D that can be absorbed through sunlight.

With South Carolinians being prone to breathing issues due in part to a high rate of obesity in South Carolina – >30% of residents, #10 in the nation, and high levels of outdoor pollen, mold and indoor pollutants, vitamin D may be another missing link that can help us breathe better.

So what can you do to improve your vitamin D levels and possibly your breathing? The following is a good place to start:

• Get outside! – Aim to get at least 1 hour of “outside” time during sunny times each day; depending on who you ask, there is either no “safe” exposure to the sun for vitamin D synthesis, or there is limited safe exposure to the sun – you be the judge, but just know that sun exposure is a VERY effective way to receive vitamin D into your body! As little as 15 minutes a day of unprotected sunlight can generate as much as an entire week of vitamin D food consumption
• Eat vitamin D rich foods – from fortified milk or pasture-raised milk and cheese, to fatty fish like salmon and sardines, to mushrooms – there are plenty of options for vitamin D foods and you should be eating at least 1-2 servings of these a day. If necessary, eat foods like fish oil to get a richer dose of ~1000IU or better.
• Take a vitamin D supplement: the general recommendation is 400 IU for children and 600-800 IU for adults, but evidence indicates some people need much more to get their numbers to a healthy range, so talk to your healthcare practitioner about what amount is right for you.

Finally, if you aren’t sure whether your vitamin D levels are where they need to be – get TESTED! It is a simple blood test your doctor or nutritionist can run to check, and you can make adjustments in your intake based on that.

If you’re doing all the above things and your numbers are still low – it could indicate other issues with your digestive or kidney function, so talk to a nutritionist who can guide you on options to improve your absorption and get you up to speed!

Bottom line: if you have issues with breathing, vitamin D may be a missing piece of the puzzle – look to your nutrition and you just may breathe easier!