Vitamin D Lack: Causes, Signs, and Remedies
With many people spending less time outdoors due to work, ill health, or a lack of outdoor space, a deficiency in vitamin D has become a growing concern. This fat-soluble vitamin, which the body produces when the skin is exposed to sunlight, plays a crucial role in bone health, immune function, and overall wellbeing.
Vitamin D is present in a small number of foods, including fortified products, and human milk is low in this nutrient, putting breastfeeding infants at risk. Researchers are investigating whether low vitamin D levels may lead to symptoms such as depression, fatigue, and weakness.
A deficiency of vitamin D can increase the risk of long-term health problems, particularly relating to bones and muscles. To prevent a deficiency, it's recommended that people eat foods rich in this nutrient and spend some time outside each day. The Office of Dietary Supplements (ODS) recommends 400 IU (10 micrograms [mcg]) for infants aged 0-12 months, 600 IU (15 mcg) for individuals aged 1-70 years, and 800 IU (20 mcg) for those aged 71 years and over.
However, it's essential to be cautious when it comes to vitamin D supplementation. When vitamin D enters the body, it is not in an active form. To use it, the body needs to convert it to an active form called 25(OH)D or calcidiol. People should spend a short time outdoors each day without sunscreen and with their forearms, hands, or lower legs exposed to the sun for safe exposure to sunlight.
While a deficiency can lead to health problems, having too much vitamin D can also be harmful. This condition, known as vitamin D toxicity or hypervitaminosis D, primarily causes hypercalcemia, an abnormally high level of calcium in the blood. This excess calcium can cause various symptoms and serious health risks, such as kidney damage, kidney stones, and overcalcification of bones and arteries.
The upper intake level for adults is generally set at 100 micrograms (4000 IU) per day to avoid toxicity. Supplements often exceed this, with some products available at 5,000 IU, 10,000 IU, or even 50,000 IU doses. To avoid overdose, it's important to consult a healthcare professional before taking high-dose vitamin D supplements, especially if taken long-term or in large amounts.
People with darker skin need more sunlight exposure to produce vitamin D than those with lighter skin. People with fair skin or conditions that affect the skin, such as psoriasis, should ask their doctor about safe ways to increase sunlight exposure. In the United States from 2001-2006, 24% of the population were at risk of low vitamin D levels, while 8% were at risk of a deficiency.
In 2019, African American adults had the highest risk of a vitamin D deficiency, followed by Hispanic people. To maintain healthy vitamin D levels, it's important to be aware of the risks, understand the recommended limits, and consult a healthcare professional for safe and effective supplementation.
[1] National Institutes of Health. (2021). Vitamin D. Office of Dietary Supplements. [2] Mayo Clinic. (2021). Vitamin D deficiency.
- Aq deficiency in vitamin D has become a growing concern for many, particularly due to infrequent outdoor activities.
- The crucial role of nutrient D extends beyond bone health, influencing immune function and overall wellbeing, including mental health supplements.
- Sclerosis, a type of disease affecting the nerve system, has been linked to deficiencies in vitamin D.
- HIV patients, obesity sufferers, and those with type 2 diabetes are at an increased risk of vitamin D deficiencies.
- Atopic dermatitis and various skin conditions could potentially indicate a deficiency in this essential nutrient.
- Researchers predict that low vitamin D levels could lead to future health problems like diabetes, COPD, and even asthma.
- Science is still examining the predictive relationship between deficiencies in vitamin D and other disease states, such as multiple sclerosis and Crohn's disease.
- It is strongly advised to consume foods rich in vitamin D and spend time outdoors each day to prevent deficiencies and maintain healthy nutrition levels.
- Health-and-wellness enthusiasts should be aware of the upper intake level (4000 IU) to prevent vitamin D toxicity, which can lead to hypervitaminosis D and cause health issues like kidney damage and overcalcification of bones.
- Consulting a healthcare professional is crucial before taking high-dose vitamin D supplements, especially for people with darker skin or conditions that affect the skin, such as psoriasis, to ensure safe and effective supplementation.
