Too much time spent indoors plus poor nutrition have driven a rise in vitamin D deficiency in people in the past two decades. But what are the symptoms of a deficiency, and how can it be prevented?
According to the Centers for Disease Control and Protection (CDC), about a quarter of the population is at risk for vitamin D “inadequacy.” A simple blood test can detect if this becomes vitamin D deficiency.
What is vitamin D?
Vitamin D is a fat-soluble vitamin that is made when the skin is exposed to sunlight. It is present in only a small number of foods, including fortified products, such as milk.
Vitamin D is best known for supporting calcium metabolism. It helps the body absorb calcium from food and supplements to support the maintenance of
healthy bones cells.
-Vitamin D also supports muscle health,
plays a role in the immune system,
-aids cell growth
-reduces inflammation, which can lead to illness such as rheumatoid arthritis and cancer.
-regulates blood pressure and supports cardiovascular health
What causes vitamin D deficiency?
People with serum vitamin D levels of less than 20 nanograms/milliliter (ng/mL) are at risk for vitamin D deficiency.
Serum levels below 12 ng/mL indicate there is a vitamin D deficiency.
Vitamin D deficiency occurs when a person either does not consume enough vitamin D or when their body cannot absorb and metabolize the vitamin D they do consume.
Below are some of the factors that affect whether or not a person is at risk of having a deficiency:
Living at a high latitude: This is due to there being less access to the sun’s ultraviolet-B (UVB) rays.
Being indoors too much: Spending little or no time outside means missing out on the sun’s rays.
Living in a highly polluted area: Pollution can absorb some of the sun’s rays, so reducing scope to make vitamin D.
Using large quantities of sunscreen: Using enough sunscreen to block UV rays might inhibit vitamin D absorption. But few people use enough sunscreen to block UV rays fully.
Having darker skin: People with darker skin need more sunlight exposure to absorb enough vitamin D.
Ambient temperature: Warm skin is better at absorbing the sun’s rays to produce vitamin D than cool or cold skin.
Diet: Eating foods rich in vitamin D, or foods that have been fortified with the vitamin, reduces the risk of vitamin D deficiency.
Being overweight: Research suggests that being overweight correlates with lower vitamin D levels. This may be because excess body fat somehow affects vitamin D absorption.
Age: People’s ability to absorb vitamin D may decline with increasing age.
Gut health: Disorders that affect the gut, such as Crohn’s disease, can undermine the intestines’ ability to absorb vitamin D.
Kidney and liver health: People with liver or kidney disease tend to have lower vitamin D levels.
Pregnancy or breast-feeding: The nutritional demands of an infant or fetus may lower vitamin D levels, particularly in women already at risk of vitamin D deficiency.
Being a breast-feeding infant: Human milk is low in vitamin D. Infants who are nursing may need a vitamin D supplement, particularly if they do not go outdoors everyday.
Symptoms of vitamin deficiencies
-thinning or brittle bones, osteoporosis, or frequent bone fractures
-muscle weakness, particularly if there is an unexplained change in muscle strength
-changes in mood, with people who have low vitamin D experiencing anxiety or depression
-chronic pain, as vitamin D plays a key role in supporting bone, muscle, and cell health
-high or rising blood pressure
-exhaustion, even with enough sleep
There are three strategies for increasing vitamin D levels:
Take a vitamin D supplement: These are readily available over the counter. A doctor may also prescribe a supplement or multivitamin. For most adults, the recommended dietary allowance (RDA) is 600 IU. For adults over 70, the RDA is 800 IU. For children under 12 months, it is 400 IU.
#Eat foods rich in vitamin D: Fatty fish such as tuna, salmon, and mackerel, as well as fish liver oils, are excellent natural sources. Beef liver, cheese, and egg yolks contain small quantities of vitamin D. Milk is fortified with vitamin D, as are many cereals.
#Increase exposure to natural sunlight: The risks of sun exposure might be greater than the risks of vitamin D deficiency for people vulnerable to sunburn, with a history of skin cancer, or with very pale skin. They should talk to a doctor about whether spending more time in natural light is a good idea or not.
Other lifestyle strategies that may support healthy vitamin D levels include:
Maintain a healthy body weight: Try taking walks outside to get daily exercise and exposure to sunlight.
#onitoring and treating medical conditions: This especially applies to those that effect gut, liver, and kidney health.
Using vitamin D supplements: Particularly for infants who are being breast-fed.
Talking to a doctor about any changes in health: Particularly if there is a family history of osteoporosis or vitamin D deficiency.
Tests for Vitamin D Deficiency
The most accurate way to measure how much vitamin D is in your body is the 25-hydroxy vitamin D blood test. Levels are expressed in nanomoles/liter (nmol/L) or nanograms/milliliter (ng/mL). (1 nmol/L = 0.4 ng/mL)
According to the Office of Dietary Supplements (ODS), the results can indicate the following:
deficiency: less than 30 nmol/L (12 ng/mL)
potential deficiency: between 30 nmol/L and 50 nmol/L (12 ng/mL – 20 ng/mL)
normal levels: between 50 nmol/L and 125 nmol/L (20 ng/mL – 50 ng/mL)
high levels: higher than 125 nmol/L (50 ng/mL)
If your vitamin D levels are low and you’re having symptoms of bone pain, your doctor may recommend a special scan to check for bone density. This painless scan helps to evaluate a person’s bone health.
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