What is vitamin D?
Vitamin D which is known as the “sunshine vitamin” is a vital nutrient that is crucial for multiple body functions which include maintaining bones, immune system functioning, and calcium and phosphorus balance in the body. Even with the great significance of vitamin D in the body, a majority of the population suffers from deficiency, especially those with get limited sun exposure, and this deficiency can lead to many health issues. This article will discuss vitamin D deficiency and its cause, symptoms, risks, and preventive measures.
What is vitamin D deficiency?
Vitamin D deficiency occurs when your body does not get enough vitamin D to maintain healthy bones, teeth, and immune function. Vitamin D can be obtained through sun exposure, certain foods, like milk, eggs, fish, beef liver, and dietary supplements. When you don’t get enough of it, you may face a range of health problems, from weakened bones to impaired immune response.
Unlike other vitamins, the human body can actually produce its own Vitamin D when the skin is exposed to sunlight. However, because most people work and stay indoors most of the time, they don’t get enough sunlight exposure to produce adequate amounts of vitamin D, which leads to deficiency and the need for supplementation.
Why do I have Vitamin D deficiency?
From lack of sun exposure to not having enough and those diagnosed with certain medical conditions, there are varied reasons why someone might end up with a vitamin D deficiency. Next, we’ll discuss a few of the reasons why:
Spending less time outdoors
Vitamin D is synthesized by the body when the skin is exposed to ultraviolet B (UVB) rays from the sun rays. If you spend most of your time indoors, live in areas with long winters or little sunlight, or cover your skin for cultural or religious reasons- like is mostly the case here in the UAE, especially among the local population- then your body may not produce enough vitamin D.
Old Age & certain medical conditions
With aging, the skin’s ability to synthesize vitamin D declines, leading to decreased production of vitamin D. The same thing happens with the digestive tract, as old people’s ability to absorb nutrients from their diet and metabolize them decreases with age as well.
Having certain diseases and being on certain medications
Some health conditions can impair the body’s ability to absorb or metabolize vitamin D. These include celiac disease and Crohn’s disease. These 2 disease cause disruption to the normal intestinal function leading to decrease absorption of the vitamins and nutrients. In addition, patients with kidney and liver diseases might also experience deficiency as organs are integral to the metabolism of vitamin D.
As well as diseases, certain medications can interfere with vitamin D metabolism, including anticonvulsants (used for epilepsy), glucocorticoids (steroids used in treatment of autoimmune diseases amongst others), and some weight loss medications as well. If you’re on any of these, you might be at higher risk for deficiency. Consulting your doctor will help you decide which medication might to blame and how to best remedy the problem.
Poor diet
Not consuming enough of vitamin D-containing food will also cause deficiency, especially in vegans since most of the dietary components rich in this micronutrient come from animal sources. Food like fish, fortified dairy products, and egg yolks are good natural sources.
Having a dark skin
As we have mentioned above, sun exposure plays a vital role in your body’s ability to produce vitamin D. People who have more of a dark complexion might also experience deficiency more than fairer skinned people as their skin contains higher amount of melanin, a molecule produced by the body to block harmful sun rays and it also gives the skin a darker tone, which leads to decreased absorption and penetration of sun rays and subsequently a reduced production of vitamin D.
How do I know if I’m suffering from Vitamin D deficiency?
The symptoms of vitamin D deficiency can be subtle and sometimes go unnoticeable. If you notice any of the below about yourself, then you might bel suffering from this deficiency. Look out for any of the following:
Fatigue and weakness
Feeling unusually tired or lacking energy is a common symptom of vitamin D deficiency. People with low levels of vitamin D may also experience muscle weakness, muscle cramps, and spasms, particularly in the legs or lower back, leading to difficulty performing everyday activities.
Hair thinning and falling
Severe vitamin D deficiency has been linked to hair loss. Normally, your hair shed on a daily basis as part of its natural growth cycle but if you starting noticing an increase in amount of hair your losing that might be a sign of vitamin D deficiency.
Poor wound healing
As vitamin D plays an important part in your body’s immune system, if you have a deficiency of it you might notice that cuts or wounds might take longer to heal, and if you get sick, it’ll take you longer to get back on your feet.
Increased anxiety
There is growing evidence linking low vitamin D levels to mental health issues, including depression and anxiety. Some studies even suggest that adequate levels of vitamin D may help improve mood and reduce symptoms of depression.
Bone Changes
Vitamin D plays a key role in calcium absorption and bone health. Deficiency can lead to poor bone mineralization, leading to weak and fragile bones and teeth with an increased risk of fractures. Over time, untreated deficiency may lead to deformed bones, a conditions known as tickets young children while older people will suffer from osteomalacia. Both conditions represent poor bone health.
How to prevent vitamin D deficiency?
Vitamin D deficiency isn’t a serious health condition if discovered and treated early, and luckily, it is easy to treat. Increasing your sun exposure is the easiest and most convenient solution. Go on a morning walk, exercise in the open air instead of going to the gym, or go on a picnic in the afternoon. Any amount of sun exposure would help. And if your dark skinned, the more time you spend soaking in the glow of the sun, the more vitamin D your body will produce.
Another way to increase your vitamin besides having more fun in the sun is to eat foods that contain the vitamin. There’s also the option of getting supplements from the pharmacy if you find it difficult to get your recommended intake from food, i.e. vegans.
What is the best source of vitamin D?
While Vitamin D can be found in many dietary sources, the best sources are fatty fish – like tuna, salmon, and herring- and fish liver oils. Smaller amounts are found in egg yolks, cheese, and beef liver.
If you follow a plant-based diet, consider fortified plant-based milks or cereals, or speak with your doctor about supplements.
We hope you found the information in today’s article useful and informative.
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