Vitamin D is a fat-soluble vitamin. This is one of the several other nutrients that our bodies need to remain healthy. It allows the body to absorb calcium, which then builds up the bones and helps to keep the bones strong and healthy.
Why Do I Need Vitamin D?
Dangerously low levels of vitamin D can lead to soft, brittle bones; bone pain; and muscle pain and weakness. Your body requires vitamin D to absorb calcium and support bone growth. Insufficient vitamin D tends to result in soft bones in children (rickets) and fragile bones in adults (Osteomalacia). You also need vitamin D for other essential functions of your body.
Causes for Vitamin D Deficiency:
Factors that may also reduce the amount of vitamin D an individual will synthesize from sunlight include the following7:
- Living near to polar zones, especially during the winter months
- Unnecessarily high use of sunscreen
- Darker skin pigmentation
- High concentrations of air pollution
- Dense cloud cover
- Being too Elderly.
- To be overweight or obese.
- Not eating sufficient amount of fish or milk.
- Living far off the equator where there is very little sun all year round.
- Living indoors.
Health Risks of Vitamin D Deficiency
Symptoms of bone pain and muscle weakness may imply that you have a vitamin D deficiency. For many individuals, however, the symptoms are subtle. Yet, even without symptoms, too little vitamin D can pose a health risk. Low blood levels of vitamins have been related to the following:
- Increased risk of death due to cardiovascular disease
- Cognitive impairment in older adults
- Serious asthma in kids
- Cancer
- Depression
- Weight gain
Treatment for Vitamin D Deficiency
Vitamin D deficiency treatment requires obtaining more vitamin D — through diet and supplements. Although there is no definite agreement on the level of vitamin D needed for adequate health — and this is likely to vary depending on age and health conditions— a concentration of less than 20 nanograms per milliliter is commonly regarded to be insufficient and requiring treatment.
The Institute of Medicine recommendations increased the suggested dietary allowance (RDA) for vitamin D to 600 international units (IU) for all ages 1-70 and increased it to 800 IU for adults over 70 years of age to improve bone health. The healthy upper limit was also increased to 4,000 IU. Doctors may prescribe more than 4,000 IUs to fix vitamin D deficiency.
Food Sources of Vitamin D
- Fish
- Orange juice fortified with vitamin D
- Milk
- Yogurt
- Margarine
- Liver, beef
- Egg yolk
- Cereals
- Cheese