Vitamin D, also known as the “sunshine Vitamin”, is produced in the skin upon exposure to sunlight and plays a vital role in bone health and immunity. It is a crucial nutrient that supports development, while also playing a key role in maintaining a healthy nervous system, muscles, and immune function. Despite its importance, Vitamin D deficiency is one of the most common nutritional deficiencies worldwide, highlighting the need for awareness and supplementation when necessary. It most commonly affects people over the age of 65 and people who have darker skin.
What is Vitamin D deficiency
Vitamin D deficiency means your body does not have sufficient Vitamin D. It mainly affects your bones and muscles. According to ClevelandClinic, Vitamin D deficiency is a widespread global health issue, affecting around 1 billion people worldwide, with 50% of the population experiencing insufficiency. In the United States alone, about 35% of adults are deficient in Vitamin D.You can obtain Vitamin D through three main sources:1. Sunlight exposure on the skin (though effectiveness varies by skin tone, age, and location).2. Food consumption.3. Nutritional supplements.
Who is at risk of Vitamin D deficiency?
As reported, certain groups are at higher risk for Vitamin D deficiency, including:
- Older adults (65+ years) due to decreased skin ability to produce Vitamin D
- Infants, especially those exclusively breastfed
- People with darker skin, as melanin reduces Vitamin D production from sunlight
- Those with limited mobility or sun exposure, such as:
- Homebound individuals
- Nursing home residents
- People who rarely go outside
Why is Vitamin D important for your body?
Vitamin D is a vital nutrient that plays a crucial role in maintaining calcium balance in the blood and bones, as well as building and maintaining strong bones. It enables the body to utilize calcium and phosphorus to support bone health and healthy tissues. A severe Vitamin D deficiency can lead to impaired calcium and phosphorus absorption, resulting in hypocalcemia, or low calcium levels in the blood. This, in turn, triggers secondary hyperparathyroidism, a condition where the parathyroid glands become overactive in an attempt to normalize blood calcium levels. If left unchecked, both hypocalcemia and hyperparathyroidism can cause symptoms such as muscle weakness, cramps, fatigue, and depression.As the body tries to compensate for the lack of calcium in the blood, it withdraws calcium from the bones, leading to accelerated bone demineralization. This can cause osteomalacia, or softening of the bones, in adults and rickets in children. Both osteomalacia and osteoporosis increase the risk of bone fractures. In children, rickets causes bowed or bent bones due to the demineralization of growing bones.
Signs and symptoms of Vitamin D deficiency
According to Clevelandclinic, symptoms of Vitamin D deficiency includes:In children
- Rickets (severe deficiency) causes bowed or bent bones, muscle weakness, bone pain, and joint deformities
- Mild deficiency causing muscle soreness or weakness
In adults
- Fatigue
- Bone pain
- Muscle weakness, aches, or cramps
- Mood changes, such as depression
But usually you may have no signs or symptoms of Vitamin D deficiency.
What causes Vitamin D deficiency?
Vitamin D deficiency can be caused by two main factors:
- Insufficient intake of Vitamin D through diet and/or sunlight exposure
- Poor absorption or utilization of Vitamin D by the body
Specific causes include:
- Certain medical conditions
- Weight loss surgeries
- Certain medications
Additionally, biological and environmental factors such as older age and higher melanin levels in the skin can increase the risk of deficiency.
How to prevent Vitamin D deficiency :
Ensure adequate intake of Vitamin D through a balanced diet and/or sun exposure, while being mindful of skin cancer risks. Balance sun exposure with sunscreen use. Daily Vitamin D needs vary by age, also. There are a few foods that naturally have some Vitamin D:
- Fatty fish such as salmon, tuna and mackerel, and sardines.
- Rainbow trout.
- Beef (cow) liver.
- Mushrooms.
- Egg yolks.
- Cod liver oil.
Foods that often have added Vitamin D include:
- Cow’s milk and soy, almond, and oat milk.
- Breakfast cereals.
- Orange juice.
- Other dairy products, such as yogurt.
There are many multivitamins for Vitamin D. There are also Vitamin D supplements available. Talk to your healthcare provider before consuming any additional supplements.
Risk factors of Vitamin D deficiency:
Possible complications of Vitamin D deficiency include:
- Hypocalcemia (low blood calcium levels)
- Hypophosphatemia (low blood phosphate levels)
- Rickets (softening of bones in children)
- Osteomalacia (softening of bones in adults)
If left untreated, rickets can lead to:
- Long-term bone damage and growth issues
- Severe cases: seizures, heart damage, and potentially death
Fortunately, these conditions are treatable, and early intervention can prevent long-term consequences.
How you can treat Vitamin D deficiency:
The goal of treating and preventing Vitamin D deficiency is to achieve and maintain adequate Vitamin D levels. This can be achieved through:Dietary changes: consuming more Vitamin D-rich foodsIncreased sun exposureTaking Vitamin D supplements, as recommended by a healthcare provider.Disclaimer: The content provided is based on general information and does not replace medical advice. Signs and symptoms in every individual may vary. Always consult your doctor or healthcare provider.Also read | What to eat for better eyesight: 7 best food for improving your vision
