Vitamin D is found in a tiny variety of foods and is produced naturally when we expose our skin to sunlight.
Poor nutrition and staying indoors for an extended period of time have shot up vitamin D deficiency in people in the last 20 years.
About a quarter of the U.S. population is at risk of vitamin D “inadequacy,” according to the Centers for Disease Control and Protection (CDC).
What is vitamin D and how can we prevent its deficiency?,
Vitamin D, a fat-soluble vitamin, is created when our skin gets exposed to sunlight. It can be found only in a small number of foods, such as milk. [Read more The powerful anti-cancer properties of turmeric]
This vitamin is best known for backing calcium metabolism, meaning it aids the body to absorb calcium from food and supplements to encourage the upkeep of healthy bones cells.
Other functions of vitamin D are:
· Support muscle health
· Play a part in the immune system
· Help cells to grow
· Reduce inflammation
· Regulate blood pressure and support cardiovascular health
What causes vitamin D deficiency?
The deficiency happens when a person either does not consume enough vitamin D needed for the body or when their body fails to absorb and metabolize the vitamin D they do consume.
These factors affect whether or not a person is at risk of having a vitamin D deficiency:
Dwelling at a high altitude. This is because the residents have less access to the sun's ultraviolet-B (UVB) rays.
Spending indoors too much. Staying indoors means your skin is not absorbing the sun’s rays.
Dwelling in a place that is highly polluted. Some of the sun’s rays can be absorbed by pollution, which reduces ability to make vitamin D.
Using high amounts of sunscreen. Utilizing enough sunscreen to obstruct UV rays might stop vitamin D absorption.
Having darker skin. People who have darker skin should be exposed to sunlight longer to absorb enough vitamin D. [Read more Be bright, eat right for a healthier brain]
Ambient temperature. Warm skin absorbs the sun’s rays better than cold skin.
Food. Eating foods enriched with vitamin D, or consuming vitamin D fortified foods, lowers the risk of deficiency.
Being overweight. Research has shown that being overweight means having lower levels of vitamin D. Scientists believe this may be due to the fact that excess fat affects vitamin D absorption.
Age. As people age, their ability to absorb vitamin D may decrease.
Gut health. Gut disorders such as Crohn's disease, can weaken the ability of intestines to absorb vitamin D.
Kidney and liver health. Patients with kidney or liver disease usually have lower levels of vitamin D.
Pregnancy or breast-feeding. The nutritional demands of an infant or fetus may lower vitamin D levels.
Being a breast-feeding infant. Breast-feeding infants may need a vitamin D supplement, because there are low levels of vitamin D in human milk.
What are the symptoms of vitamin D deficiency?
Exhaustion and mood changes.
Many individuals with a vitamin D deficiency may not display any symptom or may spend many years without showing symptoms. [Read more Drinking 5 cups of coffee a day lowers risk of early death]
Symptoms can be indistinct, and are similar to symptoms of a wide array of other ailments. Therefore, it is not safe to self-diagnose a vitamin D deficiency.
People who are showing symptoms of vitamin D deficiency, should request a test to measure vitamin D. Some symptoms of vitamin D deficiency include:
· Thinning of bones, frequent bone fractures, or osteoporosis
· Weak muscle. Unexplained change in muscle strength
· Mood changes, anxiety or depression
· Chronic pain
· High blood pressure
· Exhaustion
· Reduced endurance
· Unexplained infertility
How to treat vitamin D deficiency?
Factors, such as age, metabolic health, and activity level influences ideal vitamin D intake.
There are 3 ways to increase vitamin D levels:
Taking vitamin D supplements. Supplements are readily available over the counter or may be prescribed by a doctor. The recommended dietary allowance (RDA) for most adults is 600 IU, for adults over 70, it is 800 IU, and for children under 12 months, it is 400 IU.
Consume foods that are rich in vitamin D. Good sources of vitamin D are, fatty fish such as salmon, tuna, and mackerel, as well as fish liver oils. Cheese, egg yolks, and beef liver contain small amounts of vitamin D. Milk and many cereals are fortified with vitamin D.
Get more natural sunlight: The risks of sun exposure might be bigger than the risks of vitamin D deficiency for people susceptible to sunburn, with a history of skin cancer, or with very ashen skin. They should consult a physician about whether they should spend more time in natural light or not.
How to prevent vitamin D deficiency?
· Consuming vitamin D enriched foods and spending 15-20 minutes every day outdoors in sunlight are the best preventions for vitamin D deficiency.
· Spending time in natural sunlight every day can help stop vitamin D deficiency.
· Vitamin D supplement may also help, depending on a person’s health. It is best to consult your doctor before taking a supplement.
· Exercising and maintaining a healthy body weight.
· Regular medical checkup, especially, liver, gut, and kidney, and treating disorders relating to these organs.
· Taking vitamin D supplements, this especially applies to breast-feeding infants.
· Consulting a physician about any changes in health, especially presence of family history of osteoporosis or vitamin D deficiency.
