Research Finds a Significant Number of People Are Deficient in This Crucial Vitamin
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It goes without saying the human body is complex. A million things can go wrong for a million different reasons. Say you’ve been exhausted lately or seem to catch one virus after the next. You could just be short on sleep, or you could have a vitamin deficiency (or something else entirely!).
Vitamin D is talked about a lot because it affects so many parts of the body. “Vitamin D plays a crucial role in bone health and immune function,” says Elizabeth Vi Nguyen, Pharm.D., a clinical pharmacist at Cedars-Sinai. It’s also been linked to a lower risk of heart attacks, a lower risk of dementia and better mental health.
Unfortunately, it’s not unusual to have low levels of the vitamin. While there isn’t a consensus on the ideal amount of vitamin D you should have in your blood, research estimates that up to 50% of people may be deficient. “Vitamin D deficiency is a global concern,” says Nguyen.
The good news is this is a treatable problem. Pay attention to your body and if you experience any of the symptoms mentioned below, ask your doctor if your vitamin D levels should be tested.
Symptoms
“Studies have suggested links between vitamin D deficiency and certain health problems, including depression, fractures, diabetes, heart disease, cancer and infection,” says Nguyen. However, “the majority of patients are asymptomatic.” According to Cleveland Clinic, these symptoms could be signs of vitamin D deficiency in adults:
Bone pain
Muscle weakness or aches
Fatigue
Mood changes
Children with a vitamin D deficiency may experience:
Bone pain
Muscle weakness
Incorrect growth patterns
Joint deformities
Causes
Vitamin D deficiency can be caused by a variety of different things. Here are some potential culprits:
A lack of foods that contain vitamin D in one’s diet
Low synthesis of vitamin D from ultraviolet rays
Conditions that make it difficult for the body to absorb vitamin D (such as small bowel disease or pancreatic insufficiency)
Conditions that make it difficult for the body to convert certain compounds into the active form of vitamin D (like cirrhosis)
Medications that make it difficult for the body to absorb or convert vitamin D (including some used to treat seizures, high cholesterol and weight loss)
Risk factors
People are more likely to develop a vitamin D deficiency if they:
Don’t get much sun (or are diligent about sun protection)
Have darker skin
Are older
Have extra body weight
Follow a vegan diet
Have a condition that makes it difficult to absorb nutrients (including Crohn’s disease, celiac disease or a history of bypass surgery)
Have a condition that makes it difficult to synthesize vitamin D (such as liver or kidney problems)
Are a breastfed infant
Diagnosis
A simple blood test can measure the amount of 25-hydroxyvitamin D you have circulating in your body. “However, the Endocrine Society no longer endorses specific levels to define vitamin D sufficiency, insufficiency and deficiency due to lack of defined levels and outcomes,” says Nguyen. “Routine testing is not necessary for everyone and is reserved for those who are at high risk for deficiency.” If you think you’re at risk, mention it to your doctor.
Treatment
“Management of vitamin D deficiency depends on individual factors but typically involves a combination of food and supplements because most patients do not get enough vitamin D from food or sun exposure alone,” says Nguyen. If you suspect you could benefit from a boost of vitamin D, consult with your doctor before you start taking a supplement.
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Other FAQs
When is the best time to take vitamin D?
Since vitamin D is a fat-soluble vitamin, it’s best to take it with food, so the fat in the food can make it easier for your body to absorb. You might also want to take it with calcium or foods that contain calcium because “vitamin D helps the body absorb calcium, and they are frequently taken together to help build and maintain muscle and bone health,” says Nguyen.
How much vitamin D should you take?
The Recommended Dietary Allowance (RDA) for healthy people age1 to 70 years old is 15 mcg (600 IU) per day. For infants, the RDA is 10 mcg (400 IU) and for people older than 70, it’s 20 mcg (800 IU) daily. Of course, before you pop a pill, you have to consider how much vitamin D you’re already getting from the food you eat. For instance, if you’re already getting 10 mcg from your diet, then you might only need to supplement 5 mcg. As with any supplement, it’s best to ask your doctor and follow their recommendation.
Can you take too much vitamin D?
Yes! High levels of vitamin D can lead to nausea, vomiting, low appetite, constipation, weakness and weight loss while “very” high levels can damage kidneys, cause confusion and trigger an irregular heartbeat.
What are the best food sources of vitamin D?
“Very few foods naturally contain vitamin D,” says Nguyen. That’s why people often need to lean on supplements to get enough in their bodies. However, oily fish (such as salmon, mackerel and herrings) and dairy products fortified with vitamin D are dietary sources, according to Nguyen. Mushrooms, eggs and fortified cereal and soy drinks are good options as well.
Can you get vitamin D from sun exposure?
Yes, when skin is exposed to ultraviolet rays it triggers the body to begin a process that creates vitamin D, but it’s not a good idea to depend on the sun for your supply of the vitamin. “Relying exclusively on sunshine exposure to meet vitamin D needs is not advisable due to unreliability and potential harm,” says Nguyen. For starters, research has found that people with darker skin produce less vitamin D from sunlight and then “factors such as season, latitude, skin pigmentation and sunscreen can limit vitamin D production,” says Nguyen. And if you choose to forgo sunscreen, data shows that “excessive unprotected sun exposure can lead to wrinkles and sunspots and increase risk for skin cancer,” adds Nguyen.
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