Where to Get Vitamin D Even if You Work the Graveyard Shift

While most of the Philippines sleeps, some members of the workforce are just clocking in. This is a reality for 650,000 graveyard shift workers,¹ many of whom are in the business process outsourcing (BPO) industry serving clients in different time zones.²

Unfortunately, working the night shift does carry some risks, one of which is vitamin D deficiency. In general, 48.7% of Filipino workers (including those who work during the day) suffered from either a vitamin D deficiency or insufficiency. Even more alarming, adults aged 20 to 39 years old were the most at-risk group for vitamin D insufficiency and had the highest rates of this health issue at 55.5%.³ Such values can be attributed to the fewer opportunities they have to expose themselves to sunlight,⁴ considered the best source of vitamin D.

How Is Vitamin D Best Sourced Anyway?

Health experts recommend that adults get this much-needed vitamin by exposing parts of their body to sunlight at least three times a week.⁵ Doing so can help adults achieve a daily vitamin D goal of 200 to 600 IU, depending on their age and as recommended by health experts.⁶

More importantly, this gives people the opportunity to lower the risk of a vitamin D deficiency, which can manifest through symptoms like bone and/or joint pain, muscle and/or joint weakness, cramps, and fatigue.⁷

These strategies can be crucial because, once someone has been deemed vitamin D-deficient, no amount of sun exposure can fill in the gap at this point. Thus, health experts will already require supplementation for three months to address the health issue⁸ after a thorough review of baseline levels.

Health experts recommend vitamin D dosing depending on one’s current health status. Once vitamin D levels normalize, daily maintenance doses may then be advised. After the initial three-month period, vitamin D levels are to be rechecked to determine if people have returned to normal or if additional doses are needed.⁹

However, there are actually some ways night shift workers can still maintain vitamin D levels even if they are unable to stay in the sun. Here’s how and where they can get vitamin D, which can help boost overall health and strengthen bones.¹⁰

Get as much exercise as possible.

Once night shift workers have gotten the seven (7) to nine (9) hours of high-quality sleep recommended for adults,¹¹ they can incorporate a workout into their daily routine.

According to a 2022 study, while endurance or aerobic exercises didn’t produce new vitamin D, these strategies functioned as a “regulator” that helped control the release of vitamin D metabolites from tissues. Examples of endurance exercises included cycling, running, jogging, and walking.¹²

Before fully committing to a fitness program with endurance exercises that can help improve their well-being, night shift workers should consult their doctor or a physical therapist first, especially if they have a history of physical injuries or other comorbidities. These health professionals may help determine whether they are physically fit, suggest routines that they can do, and provide tips that’ll help reduce their injury risk.

Soak up some much-needed sunlight.

If night shift workers are still somehow awake during the morning and they aren’t feeling sleepy yet, exposure to sunlight is still a possibility! The recommendation still stands: Expose the arms and legs to sunlight for at least 5 to 15 minutes thrice a week between 10:00 AM to 3:00 PM.⁵

Eat vitamin D-rich food.

Night shift workers can use their diet to their advantage. Some food options that contain some amounts of naturally occurring vitamin D include:^13,14

• Fish like salmon, mackerel, and tuna
• Fish liver oils
• Beef, pork, chicken, and cheese
• Egg yolk
• Fortified cereals
• Fortified juices, dairy, and plant milks
• Mushrooms¹⁵

Unfortunately, food choices containing naturally occurring vitamin D are very limited. Because of this, it may be advisable for night shift workers to consider taking supplements or even undergo further treatments to address a vitamin D deficiency.

Ask your doctor about a high-quality vitamin D supplement for night shift workers.

As early as now, night shift workers can look forward to brighter, healthier days ahead with the help of strategies that can boost and maintain their vitamin D levels. This is possible with the help of supplementation, which is one of the most common and accessible strategies recommended by health experts.

Night shift workers who are ready to make strides toward boosting their vitamin D levels can ask their doctor about the benefits of a supplement like Cholecalciferol (Pharex^® D-Vit 800), ideally taken alongside a proper diet and exercise.

This vitamin D supplement has 800 IU of cholecalciferol, also known as vitamin D3, that may help prevent and address a vitamin D deficiency. The addition of this supplement into a night shift worker’s daily health routine can help:¹⁶

• Stimulate calcium absorption in the intestines
• Prevent calcium and phosphate from being excreted in the kidneys
• Ensure calcium is fully integrated into the osteoid (organic and non-mineral components of the bone that’s comprised of collagen and non-collagenous proteins¹⁷)
• Release calcium from bone tissue

Suggested use of Cholecalciferol (Pharex^® D-Vit 800) for adolescents, adults, and the elderly starts at one (1) to two (2) capsules orally and swallowed (not chewed) with water, or as recommended by a doctor, depending on one’s age and current health status. Be guided that this suggested dose can increase if vitamin D deficiency has been detected.¹⁶

Cholecalciferol (Pharex^® D-Vit 800) is available in leading drugstores nationwide and online via Lazada or Shopee at a suggested retail price (SRP) of Php 6.50 per capsule.

If symptoms persist, consult your doctor.