Vitamin D deficiency is a common condition, especially given the period we are living in now, when people spend much more time indoors than outdoors, combined with frequent use of sunscreen.
To start, vitamin D is a fat soluble vitamin. This means that it dissolves in fat and not water, like most vitamins do. Vitamin D also goes by several other names: calciferol (its chemical name), cholecalciferol (the form the body produces), ergocalciferol (the form plants produce), and vitamin D2 (a manmade version of D3).
Vitamin D is produced by your body when exposed to sunlight - it's one of two vitamins that must come from your diet or sunlight exposure because our bodies cannot produce them on their own.
Vitamin D is not a vitamin at all, but rather a hormone that your body makes when you’re exposed to sunlight. This means that as long as you have adequate levels of exposure to the sun (or artificial ultraviolet light), it shouldn’t matter whether or not you take supplements. It should also be noted that vitamin D deficiency is more common in people who live in northern regions where there are fewer days of sunshine throughout the year.
Symptoms of low vitamin D include:
Because many people with vitamin D deficiency also have low levels of calcium in their blood (hypocalcaemia), they may have symptoms like numbness/tingling fingers, muscle cramps or twitches.
Vitamin D deficiency is a common condition. In fact, vitamin D deficiency has been recognised as one of the most common nutritional conditions affecting humans worldwide. According to some sources, over 1 billion people worldwide have inadequate vitamin D levels which can lead to many different health problems like osteoporosis (a disease characterized by low bone density), weak muscles and bones, increased risk of falls or fractures due to poor balance etc...
Research has shown that vitamin D deficiency causes greater risk for developing a number of chronic diseases, including diabetes, cancer and heart disease. However, the most obvious sign of vitamin D deficiency is weak bones. People with this condition have brittle bones that break easily, which can cause them to experience intense pain when they move or even walk. In some cases, their symptoms are so severe that they need to use crutches or wheelchairs for support during movement; this means that those affected will not be able to do anything without help from others around them.
How to test for vitamin D deficiency? A simple blood test is sufficient to determine whether or not your vitamin D is low.
If you are wondering why my vitamin D is low, a lack of sun exposure is the most common cause of vitamin D deficiency. This can be caused by living in northern latitudes, where the sun's rays are less intense during winter months, or conditions that make it difficult to get outdoors much.
The second most common reason for vitamin D deficiency is dark skin. People with darker skin have more melanin, which acts like a natural sunscreen and absorbs UV radiation that causes damage to your skin cells. That means people with darker complexions will need more sun exposure than those with lighter complexions in order to produce adequate levels of vitamin D.
Age is another factor that increases your risk of low levels of vitamin D because older adults tend not only spend less time outdoors but also absorb less from what they do spend time under the sun due to thinning skin
How do you absorb vitamin D?
Vitamin D is absorbed in the small intestine. The vitamin is then carried through the bloodstream to your liver, where it's stored for future use. Vitamin D can also be absorbed through your skin when exposed to sunlight, or from foods such as fatty fish like salmon and tuna, eggs and fortified breakfast cereals. Some foods are fortified with vitamin D because of its importance for healthy bones.
The amount of vitamin D your body absorbs depends on how much you have eaten. Vitamin D is absorbed best when you have a high fat meal with some protein. This is because fat helps it to dissolve in your stomach so that your body can absorb it better. This means that if you eat any kind of food that's high in calories or fat content, then it could make a difference to how much vitamin D gets taken up into your body - so try having something like tofu & mushroom sandwich for lunch instead!
Your body makes vitamin D when your skin is exposed to sunlight on a regular basis. For example, if you live in a sunny climate or work outdoors during the day and are not wearing sunscreen (which blocks ultraviolet rays), then this may be enough for your body to produce adequate amounts of the nutrient on its own. However, most people don't get enough sun exposure in this way due to working indoors or spending most days at home during daylight hours - so they need another source of dietary vitamin D instead.
Vitamin D levels are measured in nanomoles per litre (nmol/L). This test will tell you whether you have enough or not.
In children and adults, the recommended range for healthy vitamin D levels is between 40–60 nmol/L. In pregnant women, the same range applies but it should be increased to 60–80 nmol/L by the end of pregnancy to support foetal development and reduce risk of vitamin-D deficiency related conditions such as rickets and osteomalacia later in life.
In neonates, the recommended range for healthy vitamin D levels is 50–80 nmol/L. Vitamin D deficiency can have serious health consequences, especially in children and pregnant women. If you’re concerned about your vitamin D levels, it’s best to consult a doctor or pharmacist for advice.
The amount of vitamin D you need varies according to your gender and age, as well as your weight. The recommended daily intake of vitamin D for adults is 600 IU (international units) and 800 IU for people over 70.
However, if you are overweight or obese, it's a good idea to ask your doctor about taking more than this amount - especially if you have a history of osteoporosis or other bone disorders.
To find out exactly how much vitamin D is right for you, ask your doctor about it during an annual visit.
There are various sources of vitamin D. Vitamin D in food can be obtained from fish, eggs, dairy products, fortified cereals and breads. The good news is that vitamin D is a fat soluble vitamin that is stored in the body for several months.
Vegan dietary sources of vitamin D include:
As with most conditions, the best treatment for vitamin D deficiency is prevention. If you notice that your symptoms are consistent with low levels of vitamin D, make sure to get tested by your doctor.
In addition to getting tested regularly and ensuring that your diet includes plenty of healthy sources of the nutrient (e.g. mushrooms, spinach and fortified plant milks), there are some treatments available in certain cases:
For those who have osteomalacia or rickets due to a history of severe vitamin D deficiency during childhood, a prescription may be required. It's important to talk with your doctor about what he or she recommends in order to prevent any further damage from occurring.
For those on more restrictive diets, such as vegan and vegeterian diet, there are many vitamin D vegan options. For example, Imuni Vital D3 Drops are made vitamin plant sourced D3 obtained from algae.
If you are not getting enough vitamin D or your symptoms indicate a deficiency, talk to your doctor about taking supplements. You can also talk to your doctor about getting a blood test to see how much vitamin D is in your body.
There are several types of vitamin D supplements available over the counter. Vitamin D liquid drops, pills and vitamin D powder are all options for boosting levels of this critical nutrient that often get overlooked by doctors and patients alike because they're not thought of as "vitamins." But research has shown that low levels of vitamin D - along with calcium - can lead to increased risk factors for conditions like heart disease, diabetes, osteoporosis and more.
Vitamin D and calcium
Calcium is another mineral that helps your body absorb Vitamin D. It also helps build strong bones and teeth. You can get calcium from food or supplements, but it's best if you get your calcium from leafy green vegetables.
Calcium is also an important part of nerve function and muscle contraction. The recommended daily intake for adults is 1,000 milligrams for men and women age 50 years or older, but many experts believe the recommended daily intake should be higher than this.
Calcium can help prevent osteoporosis later in life and helps to regulate blood pressure and blood clotting, control nerve impulses and digestive secretions, and maintain muscle contraction. Calcium supplements are widely recommended by doctors to help prevent osteoporosis because they contain calcium citrate, which seems to be better absorbed than other forms of calcium (such as carbonate or phosphate).
Taking the vitamin D supplements is not as healthy as getting it from the sun. The vitamin D from the sun is free and doesn’t have any side effects. It is also natural, so there are no health risks associated with taking it. However, if you are unable to receive adequate levels of vitamin D from sun, you must supplement it with Vitamin D supplement.
Vitamin D helps prevent cancer, boosts immunity and prevents heart disease, according to a report by Harvard Medical School in 2015. The report states that people who spend 20 to 30 minutes in the sun twice a week have a lower risk of cancer and heart disease than those who don’t get enough sunshine. The study also suggests that vitamin D from food sources is not as effective as the sun.
That’s why it’s important for everyone to understand how to prevent, test for and treat vitamin D deficiency. As you can see from the above, there are many ways to get more of this essential vitamin into your body. Just remember that it takes time and patience - but with these tips in mind, you should be well on your way towards better health.
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