The former CDC chief, Tom Frieden, MD, says vitamin D supplementation may provide "modest protection for vulnerable populations" against covid-19 (Frieden). In his article he also encourages getting out for a little sun while keeping social distancing guidelines if you are healthy and well, eat foods that are sources of vitamin D, and take a daily multivitamin. I would agree with those sentiments. He also warns not to double up just because you're worried (more is not always better as I'll talk about below). Frieden also gives other tips to help increase our resistance to infection. In the references below, there is a link if you want to read his article or specifically look those tips up.
Vitamin D is a fat soluble vitamin that we need in our bodies to help with a variety of necessary functions including a role in immunity. Fat soluble just means that it is absorbed with fat in our bodies, and if you eat in excess of what your body needs, then it will store it in your body. This leads to it being one of the vitamins more likely to have issues of toxicity if people take too much. Some may think if a little of something is good, then more is better. In the case of nutrition supplementation, that is not the case. Even with your water soluble vitamins, you can achieve toxicity with high enough amounts despite your body excreting excess. There is only so much excess your kidneys can get rid of in a certain amount of time.
Most people can get their daily requirement of vitamin D from exposure to the sun. Our bodies use the ultraviolet light from the sun and the cholesterol in our skin to create vitamin D (Mahan and Escott-Stump, 2008, p. 74). How much sun exposure do people need? Usually 5-15 minutes of unprotected sunshine on your face, hands, and arms are enough for a person to get the daily vitamin D they need. Please note sunscreen does block your skin production of vitamin D. Other factors effecting your skin's production of vitamin D are age (we're talking around 70 and older are not as good at converting to the D3 form), skin color (darker skin tones do not synthesize vitamin D as well), time of day (peak sun is best), season of year, latitude, and any conditions that cause fat-malabsorption. If you are above the 40 degree latitude line, you are more at risk for deficiency due to less sunlight.
Where everyone is staying inside lately, getting adequate vitamin D may be difficult if you are not eating sources of vitamin D. This goes for areas or regions where it is colder and thus have longer winters where people stay inside longer, you are more at risk for deficiency. So besides using the sun to create your own vitamin D, what can you eat to get vitamin D in your diet? Here's a little list to get you started.
Some Food Sources of Vitamin D (ODPHP)
Herring
Salmon
Trout
Swordfish
Sturgeon
Whitefish
Mackerel
Tuna
Portabella Mushrooms, exposed to UV light, grilled
Halibut
Rockfish
Tilapia
Flatfish (Flounder and Sole)
Canned Sardines
Canned Shrimp
Fortified Cereals
Fortified Cow's Milk, Almond Milk, Soy Milk, Rice Drink
Fortified Orange Juice (must shake well)
Chanterelle Mushrooms, raw
Egg Yolks
Human Milk
Calf Liver
Chicken Liver
As always, discuss any additions or changes to your supplements with your doctor as some supplements can interact with medications. Don't assume that you are deficient just because you may fall into one of the groups that are more at risk for deficiency, you're diet may be adequate. Getting your vitamin D level tested is really the only way to confirm a deficiency to support any type of more aggressive supplementation guided by a health care professional. And remember one vitamin or supplement is not a cure all. It is just a piece of the puzzle. Good health is the result of a balanced diet, adequate exercise, and also watching out for your mental well-being.
If you are looking for how much to eat/take/ingest, here's a link to the National Institute's of Health fact sheet including recommeded daily allowances (RDA) per age groups: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/. It also goes more in-depth for those seeking further knowledge.
I wish you all the best of health!
1) Frieden, T., MD. March 23, 2020. Fox News. Former CDC Chief Dr. Tom Frieden: Coronavirus infection risk May be reduced by Vitamin D. Available: https://www.foxnews.com/opinion/former-cdc-chief-tom-frieden-coronavirus-risk-may-be-reduced-with-vitamin-d
2) Mahan, L.K. and Escott-Stump, E. 2008. Krause's Food and Nutrition Therapy.
3) [Online] Office of Disease Prevention and Health Promotion (ODPHP). Dietary Guidelines 2015-2020. Appendix 12. Food Sources of Vitamin D. Available: https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-12/
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