Vitamin D deficiency is now a recognised problem, affecting multiple physiological features. Vitamin D is a part of a fat-soluble secosteroid group and is responsible for the absorption of essential nutrients like phosphate, calcium and magnesium in the intestines. It is also referred as the sunshine vitamin, as it is primarily produced when your skin is exposed to direct sunlight. Vitamin D is usually measured in nanograms per mililitre (ng/ml), and the body’s level of 20-50 ng/ml is usually considered normal. The deficiency occurs when these levels drop down below the healthy range.
Why Vitamin D is so important?
As mentioned earlier it plays an important role in absorbing nutrients. Apart from that, it is speculated that it prevents the following health problems:
- Multiple sclerosis
- Bone loss
- Heart disease
- Depression
- Helps in maintain sugar level in Type 2 diabetes.
Symptoms of Vitamin D Deficiency
The following are some of the common Vitamin D Deficiency symptoms that show up in many individuals;
- Fatigue and exhaustion
- Weakness of bones
- Muscle pain
- Depression and anxiety
- Frequent infections and illness
- Hair loss, Obesity.
- Heart disease-related fatality
- Development of asthma in children
- Impaired healing of wounds
- Cognitive disorders
Causes of Vitamin D Deficiency?
It primarily occurs due to insufficient sun exposure and dietary reasons. Here are some other causes of Vitamin D deficiency:
- Working of staying indoors, working in night shifts.
- Being obese and overweight.
- Living away from equator in regions that have little or no sunlight year around.
- Suffering from liver disease, chronic kidney disease, or hyperparathyroidism.
- Suffering from a health condition like Crohn’s disease that impairs the absorption of nutrients.
- Consuming medication like statins and steroids that hinder Vitamin D –related metabolism.
Treatment for Vitamin D Deficiency
Diet– Your level of Vitamin D can be enhanced by eating Vitamin D rich foods like the following:
- Egg yolks, fatty fish and beef liver.
- Fortified cereals
- Yoghourt
- Fortified milk and juices
Supplements
Doctors usually prescribed oral supplements, as per dosage suggested by your doctor, you can easily buy Vitamin D supplements from chemist shops. Generally these supplements are prescribed for few months and after that your doctor may suggest that you incorporate Vitamin D rich foods into your diet and spend more time outdoors, under the sun.
Injections
For those with low Vitamin D levels, Vitamin D injections can improve bone health and prevent osteoporosis, osteomalacia and rickets, among other benefits.
In the market even single dose Vitamin D injections are also available, one shot of which should be taken annually. Medical experts are strongly advise against this for its potential harm to your health. According to doctors, injectable Vitamin D should be avoided because it can cause excessive Vitamin D levels and kidney stones. Taking an annul dose at one go may also increase the risk of falls and bone deterioration. Doctors caution that 600,000 unit Vitamin D injection could adversely affect bone health. A monthly 60,00 IC sachet is adequate to maintain normal levels.
Other information about Vitamin D
Due to higher levels of melanin in the Indian population, Indians require increased sun exposure, and so in winter Vitamin D requirements are considerably higher than in summer.
Vitamin D3 production occurs naturally through skin exposure to sunlight. While irradiated mushrooms and plants contain Vitamin D2, approximately 90% of Vitamin D in our blood is D3, which comes from sunlight exposure. Though eggs and fatty fish (Salmon and Cod) contain Vitamin D, their quantities are limited. An egg provides merely 20 IU, making it impractical to achieve the daily requirement of 1000 IU through the egg alone. Similarly one would need to consume 500 grams of fish daily to meet intake requirements.
Indoor workers such as office staff and bench workers and residents of areas with elevated fluoride levels in water are susceptible to Vitamin D deficiency. Individuals with medical conditions like TB, kidney disorders and gastrointestinal issues are also vulnerable. Weight reduction surgery also leaves people prone to deficiency. People who work outdoors- hawkers, gardeners, farmers, policemen, security guards etc maintain adequate Vitamin D levels through sun exposure.
Actually this topic is very vast, and what I have covered is basic information about what happens when Vitamin D levels are low in body and how to maintain the same.
Waiting for your feedback on this blog.
Anil Malik
Mumbai, India
28th November 2024.