Our body needs regular proportions of Vitamin D to absorb calcium and phosphorus, along with aiding in bone growth. Risking your body to adequate quantities of Vitamin D means helping in the onset of bone abnormalities such as fragile bones – Osteoporosis and soft bones – Osteomalacia.
Here are some symptoms of this vitamin that are observed in adults:
Stress fractures in hips, pelvic and leg regions.
Severe bone or muscle pain that makes it difficult to climb stairs or get up after sitting on the floor.
Fatigue, tiredness, aches and pains.
Doctors generally diagnose this deficiency by prescribing a blood test. Sometimes, they may even suggest you take a few X-rays to investigate overall bone health.
Sadly, most urban residents are Vitamin D deficient because:
We tend to spend humongous amounts of time indoors – either in our offices or at home.
Most of our tall skyscrapers block the natural sunlight.
Our cities experience dangerously high pollution levels.
Thankfully, this vitamin (also called the Sunshine Vitamin) is naturally produced by our skin when we expose it to sunlight. Alternatively, you can even up your vitamin D levels by consuming certain foods and supplements.
Next time you fret at the thought of spending some time in the basking glory of the morning sun, remember these benefits that this Vitamin could bless you with:
1. Fighting Depression
Every second person in our city today is fighting some form of depression. This vital vitamin helps to regulate mood and ward off depression. Most people who experience anxiety are known to have Vitamin D deficiency too.
2. Weight Loss
Many studies have proved that people who are trying to shed those extra pounds should add Vitamin D supplements to their diet. That’s because Vitamin D has an appetite-suppressing effect.
Along with this, Vitamin D is also known to help in treating autism, autoimmune disorders, neuromuscular diseases, etc.
3. Stronger Teeth
Good teeth make a good smile, no? Absolutely! And the most critical factor for our happy, healthy teeth is Vitamin D. As per research, people who lack vitamin D have problems with chipping teeth enamel, gaps, etc.
4. Mentally Sharp And Agile
Being forgetful, are you? If yes, then you need more Vitamin D. Vitamin D is known to boost memory function, information processing ability and much more. If you are unsure of your Vitamin D levels, speak to your doctor to be prescribed a blood test.
5. Boosts Overall Health
Vitamin D helps keep common colds, flu and germs away. Taking regular Vitamin D supplements can help to boost your immunity system to defend your body against infections and diseases.
6. Lean Abs
Want to lose weight but tired of trying different diets? You might want to start your day with a delicious glass of fresh orange juice (mind you, no juice box can replace fresh juice!). Orange juice is filled with the goodness of vitamin D. According to research, people who drink vitamin D-fortified orange juice; we’re able to lose weight successfully. However, stick to drinking one glass of juice a day.
7. Healthy Heart
Did you know lacking vitamin D or having deficient levels of vitamin D is a significant cause of heart trouble? If your family has a history of heart ailments, you might want to get your vitamin D levels checked ASAP! To avoid heart problems, ensure vitamin-D-rich foods are included in your diet.
8. Lustrous Hair
Growing old with a head full of hair without any bald patches is a dream come true. Vitamin D plays a significant role in determining good hair, i.e., it can help revive the hair follicles. This is true, especially in the case of male pattern baldness.
9. Risks of Cancer
Cancer is a deadly disease and unfortunately, we often overlook the nutritional status of the patient suffering from the disease. Lacking vitamin D is a common point in many cancer patients. It is best to get a test done if you have a family history of cancer.
Now, if you are thinking about how you should up your Vitamin D levels in this season when there is a dearth of sunlight, worry not! Here’s a list of essential food sources that help to increase Vitamin D levels naturally:
People with low levels of vitamin D may speak to their doctor about the nano vitamin D supplements. Your doctor can prescribe you the correct dose and duration for any vitamin D supplement that you may need.
Do not consume these in excess and be aware of a toxic condition called Hypervitaminosis D which is nothing but excessive Vitamin D in the body, a rare but serious condition.
People who suffer from Vitamin D toxicity generally experience:
Routine blood tests to check vitamin D levels can help you maintain them in a healthy range.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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Our body produces Vitamin D as a response to sun exposure and through certain food items or supplements. You probably know that Vitamin D is crucial for bones because it is required for calcium and phosphorus absorption. Your body may show some signs following underlying Vitamin D deficiency, such as fragile bones, fatigue, etc.
Here are some signs and symptoms in adults:
Though these are vague symptoms, you have to consult a physician and he/she will verify this deficiency by prescribing a blood test and a few X-rays.
One study found that supplementing with 4,000 IU per day increased muscle fiber size after just 4 months, even without weight training. Not only that, but the most substantial gains were made in type II muscle fibers.
Dr. M.G. Kartheeka, MBBS, MD
The major and natural source of Vitamin D is Sun exposure, but that can be difficult depending on the season, time of day and other factors. Luckily, you don’t have to rely on the Sun to get Vitamin D. It can be found in many food items such as:
Vegetable sources of Vitamin D are:
Fortified food sources of Vitamin D are:
Your body needs vitamin D to absorb calcium, but you do not have to take calcium and vitamin D at the same time. For the best absorption of calcium, make sure you get enough vitamin D, constipation, bloating, nausea/vomiting, and loss of appetite are some minor side effects of calcium and vitamin D supplementations.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Thankfully, this vitamin is naturally produced by our skin when we are exposed to sunlight. Also, you can balance your Vitamin D level by consuming certain food items and supplements.
Vitamin D is extremely important for good health, but we all know anything in excess is harmful. High levels of Vitamin D in the human body can cause:
The following are a few science-based benefits of Vitamin D:
Healthy Bones
Recurrent body pain may require Vitamin D. It is essential for maintaining healthy bones and teeth. Having healthy bones protects you from various health conditions, including rickets. Rickets is a disorder that causes weak and soft bones in children.
Immunity Booster
Vitamin D boosts your immunity and keeps you safe from the normal cold, flu and various respiratory conditions. Research shows that having healthy Vitamin D levels can protect you from COVID-19 infection by boosting your immunity.
Mental Health
Are you feeling depressed? No worries! You may need Vitamin D to cheer up your mood. Vitamin D is a ”sunshine” vitamin that brightens your mood. Most people who have anxiety disorders are known to have Vitamin D deficiency as a common symptom.
Women have a significant requirement for nutritious supplements, especially after menopause. Vitamin D has protective properties against breast cancers, heart risks, bone health, etc.
Good news? But be aware of severe Vitamin D deficiency during pregnancy. Research shows that Vitamin D deficiency during pregnancy may lead to preeclampsia (complication during pregnancy) or pre-term delivery. If women don’t get enough Vitamin D during pregnancy, their child might develop neonatal hypocalcemia (not enough calcium in the blood) or may get rickets later in childhood.
Children and teens need 10 times more Vitamin D than the recommended dose. They need more Vitamin D to build stronger bones and keep them healthy.
Weight Loss
By adding Vitamin D to your diet, you can lose weight and also prevent diabetes. Many studies have confirmed that taking Vitamin D with calcium is successful for extra shredding. Researchers said that Vitamin D and calcium supplementation could suppress your hunger.
Risk of Cancers
Cancer is a deadly disease where patients may suffer from nutritional deficiencies. The lowest Vitamin D levels are associated with advanced cancers, specifically in the case of blood cancer and colon cancer. Vitamin D, especially when taken with calcium, might help to prevent certain types of cancers.
Improves Heart Health
Vitamin D helps to improve the health of your heart and reduces the risk of a heart attack. Moreover, Individuals with low Vitamin D levels are at a higher risk of developing issues related to diabetes and blood pressure.
Vitamin D is an essential nutrient for our body to build stronger bones and keep us healthy. Sometimes, A simple walk in the garden and a moderate amount of sunshine can help you stay healthy and fit. While you are outside soaking up rays, your body is busy consuming vitamin D. Hence, utilise a natural source of Vitamin D to keep yourself healthy.
Even then, if your vitamin D levels are on the lower side, you may opt for vitamin D supplements. Talk to your doctor about nano vitamin D supplements or other types of supplements and the ideal dose that should be taken. This will help you overcome vitamin D deficiency and reduce the risk of related complications.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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There are diseases that are emerging in the 21st century and Vitamin D deficiency is one of them. There are a lot of misconceptions regarding Vitamin D deficiency and its diagnosis and management, this blog aims to clear all those.
Any disease can be better understood by asking questions and getting satisfying answers for the same. The following FAQs will help you understand Vitamin D deficiency and its treatment.
Q1. What is Vitamin D and why does our body need it?
Vitamin D is a fat-soluble vitamin. Vitamin D promotes calcium absorption in the gut and maintains adequate serum, calcium and phosphate concentrations to enable normal mineralisation of bones. It is also needed for bone growth and bone remodelling. Without sufficient vitamin D, bones can become thin, brittle or misshapen. Vitamin D sufficiency prevents rickets in children and osteomalacia in adults. Together with calcium, vitamin D also helps protect older adults from osteoporosis.
Adding an over-the-counter vitamin D supplement can make improvements in just three to four months time. Vitamin D with a strength of 1000-2000 international units daily is the recommended dose for most adults.
Dr. M.G. Kartheeka, MBBS, MD
Q2. What are the symptoms of Vitamin D deficiency?
Vitamin D deficiency doesn’t always cause symptoms. When it does, some of the symptoms may include:
Q3. Who is prone to Vitamin D deficiency?
Breastfed infants
Vitamin D requirements cannot ordinarily be met by human milk alone. Exclusively and partially breastfed infants should be supplemented with 400 International Units (IU) of vitamin D per day.
Older adults
Older adults are at an increased risk of developing vitamin D deficiency in part because, as they age, their skin cannot synthesise vitamin D as efficiently, they are likely to spend more time indoors and they may have inadequate intakes of the vitamin.
People with limited sun exposure
Homebound individuals, women who wear long robes and head coverings for religious reasons and people with occupations that limit sun exposure are unlikely to obtain adequate vitamin D from sunlight. Because the extent and frequency of the use of sunscreen are unknown, the significance of the role that sunscreen may play in reducing vitamin D synthesis is unclear.
People with dark skin
Greater amounts of the pigment melanin in the epidermal layer result in darker skin and reduce the skin’s ability to produce vitamin D from sunlight.
People with inflammatory bowel disease and other conditions causing fat malabsorption
Because vitamin D is a fat-soluble vitamin, its absorption depends on the gut’s ability to absorb dietary fat. Individuals who have a reduced ability to absorb dietary fat might require vitamin D supplementation. People who are obese or who have undergone gastric bypass surgery.
A body mass index ≥ 30 is associated with lower serum 25(OH) D levels compared to non-obese individuals.
Q4. What are the sources of Vitamin D?
Foods that provide vitamin D include:
> Fatty fish, like tuna, mackerel and salmon
> Foods fortified with vitamin D, like some dairy products, orange juice, soy milk and cereals, cheese and egg yolks.
Q5. What is an active form of Vitamin D?
Vitamin D, as either D3 or D2, does not have significant biological activity. Rather, it must be metabolised within the body to the hormonally-active form known as 1, 25-dihydroxycholecalciferol. This transformation occurs in two steps:
Within the liver: Cholecalciferol is hydroxylated to 25-hydroxycholecalciferol by the enzyme 25-hydroxylase.
Within the kidney: 25-hydroxycholecalciferol serves as a substrate for 1-alpha-hydroxylase, yielding 1, 25-dihydroxycholecalciferol, the biologically active form.
Q6. What tests are done to diagnose vitamin D deficiency?
The most accurate way to measure how much vitamin D is in your body is the 25-hydroxy vitamin D blood test. A level of 20 nanograms (ng)/millilitre (mL) to 50 ng/mL is considered adequate for healthy people. A level of less than 12 ng/mL indicates vitamin D deficiency.
Q7. Do you have to fast for a vitamin D blood test?
Fasting is not necessary to obtain a vitamin D level; however, getting blood tests at the same time makes sense, reducing the burden of time on the patient.
Q8. What is the treatment for Vitamin D deficiency?
Treatment depends on the levels of vitamin D. For people with vitamin D deficiency, doctors may advise oral ergocalciferol (vitamin D2) at 60,000 IU per week for eight weeks. After vitamin D levels normalise, experts usually recommend maintenance doses of cholecalciferol (vitamin D3) at 800 to 1,000 IU per day from dietary and supplemental sources. Your doctor may also prescribe nano vitamin D supplements or injectable vitamin D for better absorption when needed.
Q9. What is Vitamin D toxicity?
Vitamin D toxicity should not be diagnosed solely on the basis of an elevated 25(OH)D level; instead, it should be recognised as a clinical syndrome of both hypervitaminosis D and hypercalcemia, in which hyperphosphatemia and hypercalciuria also commonly (although not always) occur. Patients with vitamin D toxicity could be present with clinical symptoms and signs of hypercalcemia (e.g. nausea, dehydration and constipation) and hypercalciuria (e.g., polyuria and kidney stones).
Q10. What are Rickets, Osteomalacia and Osteoporosis?
Rickets is a condition that affects bone development in children. It causes the bones to become soft and weak, which can lead to bone deformities.
Rickets in adults is known as osteomalacia or soft bones.
Osteoporosis is a bone disease. The name comes from the Latin for ‘porous bones’.The inside of a healthy bone has small spaces, like a honeycomb. Osteoporosis increases the size of these spaces such that the bone loses its strength and density. At the same time, the outside of the bone grows weaker and thinner.
Written By: Dr Vaibhav. B. Kasodekar
Dr Vaibhav. B. Kasodekar is a Consulting Orthopaedic Surgeon at Jaslok Hospital & Research Centre. He has secured degrees of M.S. (Ortho), DNB (Ortho), FCPS and D.Ortho and has a fellowship in joint replacement and arthroscopy surgery from North America and Singapore. He has been practising orthopaedics for the past several years and is one of the most sought doctors by renowned hospitals and medical institutions in the country.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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Contrary to popular perception, sunshine-abundant countries like India can too have a considerable population, about 490 million people1, who can suffer from vitamin D deficiency. This proves that just living in a tropical country doesn’t necessarily make you vitamin D sufficient. You need to adhere to consistent habits that ensure proper absorption.
Vitamin D is a fat-soluble nutrient that is required by the body not only for maintaining bone health but also for ensuring a number of other functions. Fat-soluble vitamin D is most abundantly sourced from high-fat foods such as fish, dairy, eggs, mushrooms and fortified cereals, which are absorbed into the bloodstream more efficiently as compared to water-soluble ones. Vitamin D3 is also made by the skin upon exposure to sunlight.
Once adequate vitamin D levels are ensured in your system, this highly-important nutrient makes it easy to absorb and better retain phosphorus and calcium, which are needed to fortify healthy joints and bones, thus reducing the risk of fractures and osteoporosis.
Aside from bone-strengthening powers, vitamin D sufficiency is vital if you want to lead a mentally and physically fit life.
Known as the sunshine vitamin, vitamin D deficiency can be very hard to detect without a diagnostic test report. However, some commonly reported symptoms of vitamin D deficiency include fatigue, loss of appetite and weak bones and muscles, marked by frequent fractures. Some complications to health that can arise out of vitamin D deficiency are as follows
According to some experts, only 400 IU (10 mcg) of Vitamin D can be sufficient for people with low exposure to sunlight; otherwise, the entire requirement can be obtained just by sunlight2. So, to find out how much additional vitamin D you need to make up for the insufficiency or deficiency, ensure to get yourself a blood test.
Some ways you can make up for your gap are listed below:
Vitamin D is an essential nutrient for the body, and you must adhere to recommended vitamin D levels daily to ensure strong bones and health. Never make the mistake of stopping your supplements without checking for vitamin D levels. It is important to adhere to the doctor’s advice – taking more than required or less than required vitamin D can both be harmful.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
References-
1. https://www.nature.com/articles/s41598-022-21279-0#:~:text=It%20is%20estimated%20that%20about,are%20children%20and%20adolescents7.
2. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/#:~:text=If%20you%20choose%20to%20take,aged%2011%20to%2017%20years.
3. https://pubmed.ncbi.nlm.nih.gov/21034990/#:~:text=Vitamin%20D%20is%20a%20fat,D%2C%20its%20major%20circulating%20form.
Diabetes is a metabolic disorder and uncontrolled diabetes makes one vulnerable to a number of health complications, such as kidney failure, heart attacks, stroke, blindness and high blood pressure.
The rate of diabetes is fast growing amongst the Indian population and it is estimated that by the year 2030, around 79 million individuals in India1 may be affected by diabetes mellitus (a group of diseases affecting the body’s ability to utilise glucose).
Some long-term complications of diabetes are explained below:
Excess glucose damages the blood vessels that nourish the nerves. This is more common in the legs, which then results in symptoms like numbness, tingling, pain or burning that starts at the tip of the fingers or toes and slowly moves upwards. Nerve damage linked with digestion can cause issues like vomiting, nausea, constipation or erectile dysfunction, particularly in men.
With diabetes, the risk of heart disease or stroke multiplies because diabetes ends up damaging the nerves or blood vessels that control the heart.
The kidney contains several small blood vessel clusters known as glomeruli that do the work of filtering out the waste from the blood. Diabetes can upset this system.
One can become blind because diabetes can end up damaging the blood vessels of the eye.
Diabetes increases the risk of Alzheimer’s and depression.
Although the exact cause of diabetes hasn’t been established as of yet, did you know that numerous studies have found links between vitamin D deficiency and diabetes?
To find out more about how this works, keep reading below.
Despite India being a tropical country, approximately 490 million have been found to be vitamin D deficient (VDD)2. What’s more surprising is that another study revealed that in India, around 32 % and 35% of people with type 2 diabetes were found to be vitamin d deficient and insufficient, respectively3. To understand this better, let’s try and see how insulin (a hormone secreted from a gland below the pancreas) functions within the body.
1. The pancreas releases insulin into the bloodstream
2. The insulin moves around, allowing sugar to enter cells
3. Insulin brings down the quantity of sugar in the bloodstream
4. As the blood sugar level dips, the secretion of insulin from the pancreas also stops
Another factor that regulates insulin secretion from the pancreas is the amount of calcium concentration in the blood and tissues. Calcium is very important for maintaining body homeostasis, which then controls glucose metabolism4. And since the presence of vitamin D in the body is crucial for better absorption and retention of calcium, we can assume that vitamin D deficiency can put you at greater risk of developing type 2 diabetes.
Vitamin D acts to reduce inflammation, which is a major process in inducing insulin resistance.
So, if you are diabetic and also vitamin D deficient, you can watch out for the following symptoms:
Conclusion
Getting diagnosed with vitamin D deficiency along with diabetes can be a cause of worry for many. But with a doctor-recommended dietitian, this can be solved easily. Such a professional will create customised meal charts for you, including diabetic-friendly foods that also happen to be vitamin D enriched. They may ask you to incorporate vitamin D-fortified cereals, fish, milk, egg yolks and red meat into your meals. You may also be asked to develop a habit of spending 30-40 minutes out in the sun, such as jogging, brisk walking or cycling. This active lifestyle habit will not only help to up your vitamin D levels but will help to keep your weight under control and regulate insulin levels which is an important measure for diabetes management. After carefully evaluating the medications you are currently taking for diabetes, the doctor may also ask you to add nano vitamin D supplements (that ensure up to 90% absorption) in the dose most appropriate for your requirements.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Sources:
Vitamin D is a fat-soluble vitamin, a vital nutrient that is required by the body to better absorb and retain calcium and phosphorus, the two minerals instrumental in bone development and remodelling. But that is not the only reason why vitamin sufficiency is important. From strengthening immunity to managing diabetes to controlling depression, the importance of vitamin D is numerous. However, most people are unaware of its benefits or harbour some misconceptions.
In this article, we take up some common misbeliefs about vitamin D and try to debunk them for a more informed approach towards our health.
The more vitamin D you can get, the better your health
Fact
Getting your daily dose of vitamin D is very important to stay mentally and physically fit. However, like with everything, too much of anything good can be counter-beneficial. When you expose yourself to excess vitamin D, it can lead to vitamin D toxicity which is known as hypervitaminosis D. This causes hypercalcemia (buildup of calcium in the blood)1 and this results in symptoms such as weakness, vomiting, nausea and tendency to urinate frequently. Over time, vitamin D toxicity can lead to kidney stones and can progress to bone pain.
Vitamin D deficiency is more pronounced among people living in colder countries.
Fact
Contrary to popular perception, even in tropical countries like India, where sunshine is abundant throughout the year, people are vitamin D deficient. In India, around 490 million people suffer from a deficiency2. People are deficient in vitamin D despite living in a warmer country with more hours of sunshine.
Vitamin D supplements are enough to make you sufficient in this nutrient.
Fact
Along with vitamin D supplements, one must also ensure to consume vitamin D-enriched and fortified foods like salmon, eggs, cheese, fortified cereals and oatmeal, fortified soy, cod liver oil and mushrooms. Another primary source of vitamin D is sunlight. So, do ensure to spend some time out in the sun daily for that lasting energy to get you through the day.
All vitamin D supplements are the same and you can pick any from the store.
Fact
This is another wrong perception that people have when it comes to purchasing a vitamin D supplement for themselves. There are mainly two types of vitamin D supplements – D2 and D3. While vitamin D2 comes from plant sources and fortified foods, vitamin D3 comes from animal sources such as butter, egg yolk and oily fish. Out of these two, when the liver metabolises them after absorption in the bloodstream, it does it rather differently. Vitamin D3 is better at improving vitamin D levels in the body. Vitamin D3 is also made naturally by the skin when it is exposed to sunlight.
So, if you plan to include a vitamin D supplement in your diet, you must consult a doctor. They might also suggest nano supplements, an advanced formulation that will provide a higher rate of absorption.
Vitamin D is only required for maintaining healthy bones.
Fact
The benefits of vitamin D sufficiency go far beyond just providing you with healthy bones. It can improve your immunity, thus protecting you from infections and inflammations. It can help regulate your insulin levels, thus managing diabetes along with associated health conditions such as cardiovascular health. It can reduce feelings of depression and anxiety and overall leave you feeling positive and refreshed, especially after a stroll in the park on a sunny day.
Vitamin D can keep you protected from all types of cancers.
Fact
Vitamin D sufficiency has been found to hold promise for some types of cancers, such as colorectal cancer and breast cancer in women.3 However, more research is currently underway in this matter to solidify the findings. In simple words, it is important to maintain vitamin D levels in a healthy range as this can reduce the risk of several other problems, including some cancers, but this does not mean that a person with normal Vitamin D has no risk of cancer. Always try to lower your cancer risk by reducing exposure to carcinogens and maintaining a healthy lifestyle.
All in all, vitamin D is a fundamental nutrient in order to stay healthy overall. While too much of it can lead to toxicity, a lack of it can cause an array of problems such as brittle bones, propensity towards fractures, fatigue, muscle weakness and higher rates of depression. So, if you feel that you could be vitamin D deficient, get yourself tested and consult a doctor on the best way to improve your levels without overdosing.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Sources:
1. https://www.ncbi.nlm.nih.gov/books/NBK557876/
3. https://pubmed.ncbi.nlm.nih.gov/16380576/
https://www.healthline.com/nutrition/vitamin-d2-vs-d3#TOC_TITLE_HDR_4
https://www.webmd.com/cancer/cancer-vitamin-d-myths-facts
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
Nowadays, people are more conscious about their health than they were even a decade back. There is innumerable health-related content available on the internet that one can read up on, coupled with several health-boosting supplements that are sold in both offline and online stores. Yet, despite all the efforts taken by people to take better care of their health, you will be surprised to know that approx 50% of the worldwide population is vitamin D deficient1.
And this deficiency makes its mark through symptoms such as perpetual fatigue, depressive tendencies and a higher propensity towards several maladies.
Vitamin D is a vital nutrient needed for the proper functioning of the body, but one that is highly overlooked. This nutrient is present in a limited number of foods and in very small quantities. The primary source of Vitamin D is sunlight and that is why it is also referred to as the ‘sunshine vitamin’2. When the body comes into contact with direct sunlight, certain bioinert materials within the body chemically react to produce vitamin D. Some other ways you can incorporate vitamin D into your body is by consuming supplements and eating Vitamin D-enriched or fortified foods.
In this article, let us read up quickly on some of the health risks that you are likely to face due to a deficiency and how to make up for this lack.
Not getting your daily dose of vitamin D makes you vulnerable to many conditions.
1. Respiratory illnesses
Research conducted in this field revealed that those who were vitamin D deficient were more vulnerable to suffering from respiratory illnesses as compared to those who took the vitamin or exposed themselves more to sunlight daily. This can be linked to the fact that vitamin D strengthens immunity and increases the body’s ability to fight off environmental pathogens3.
2. Diabetes
Researchers found that increasing the concentrations of vitamin D levels in the body through supplements showed improvements with respect to insulin sensitivity in diabetic patients. Another important function of vitamin D is managing chronic inflammation, which plays a very important role in those with type 2 diabetes. So, we can say that vitamin D may even help to manage the development of gestational diabetes mellitus to some extent.4
3. Osteoporosis
Vitamin D deficiency reduces the rate at which new bones regenerate in the body. Low vitamin D levels can put you at risk of fractures, bone calcium loss and mineralisation defects which may lead to rickets in children and osteomalacia in adults in the long run5. The adequate quantity of vitamin D in the body plays a key role in the absorption and retention of phosphorus and calcium, two minerals required for bone development and remodelling.
4. Mental health
Vitamin D deficiency is directly linked to seasonal affective disorder, a mood disorder that is marked by signs of depression. Seasonal affective disorder is more common in places which see less sunlight at certain parts of the day or due to low sun exposure. Vitamin D sufficiency has been found to lower signs of depression in some people [6]. Healthy levels of vitamin D are considered good for brain health and mental wellness.
5. Heart diseases
Several studies have also established links between vitamin D deficiency and factors that increase the risk of heart diseases such as high blood pressure, diabetes and atherosclerosis [7].
6. Immunity
Vitamin D has a direct impact on your immune function. Vitamin D deficiency can be a risk factor for weaker immunity and autoimmune disorders.[8]
7. Hairfall
Vitamin D deficiency has been linked to hair loss due to an autoimmune condition called alopecia areata. A study demonstrated an improvement in the hair health of such patients after vitamin D was administered.[9]
8. Fatigue
Fatigue and dullness can be due to many reasons. One often overlooked cause is vitamin D deficiency. Studies have shown improvement in participants complaining of fatigue after vitamin D supplementation. [10]
When you don’t have sufficient levels of vitamin D in your body, it is going to cause overall weakness and problems with your muscles and bones. Some measures you can take to manage vitamin D deficiency are as follows:
We can see that the benefits of vitamin D sufficiency go above and beyond just mere bone health. Many health problems can be managed by just strategically increasing vitamin D levels in the body. And since vitamin D deficiency will often go without showing any symptoms, it is important to take lab tests periodically to ensure that you are in line with your bodily requirements. Follow-up with doctor check-ups regularly in case of muscle weakness or increased bone pain.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Sources
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/
2. https://academic.oup.com/jnci/article/99/21/1563/934304
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2759054/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3755528/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3449318/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6789271/
10. https://pubmed.ncbi.nlm.nih.gov/32338839/
11. https://www.everydayhealth.com/news/illnesses-linked-vitamin-d-deficiency/
You may have heard doctors and people talking about the importance of Vitamin D. And you may have found yourself wondering if it is just another health fad. Is it really possible to be deficient in Vitamin D and is it really all that bad?
The answer is yes to both questions. Let’s find out more about what this vitamin is, where we can get it from and why we need it in the first place.
Vitamin D is a fat-soluble vitamin, naturally present in some foods and also available as a dietary supplement. Another indirect source of vitamin D is sunlight. It is indirect because vitamin D obtained from sun exposure, foods and supplements is biologically inert. Bioinert materials refer to those substances that, when introduced to the body, don’t cause a reaction with the host. Thus, the body has to create vitamin D when exposed to direct sunlight.
When vitamin D enters the body as an inert material, it undergoes two oxidation (chemical) reactions, once in the liver and the other in the kidneys,[1].
Vitamin D deficiency is usually treated with supplements, but you may need a doctor’s advice to get the right dosage. Increasing your sun exposure and eating more vitamin D-rich foods, such as fatty fish and fortified dairy products, can also help.
Dr. M.G. Kartheeka, MBBS, MD
Extensive studies conducted on the role of vitamin D suggest fascinating possibilities that go just beyond bone health, such as reducing cancer cell growth and help controlling inflammations and infections. Some important functions of Vitamin D are listed below [2]:
Aside from sunlight, the other two sources of vitamin D are food and supplements. With respect to food, there are two categories; there are some foods that naturally contain vitamin D and others need to be fortified with it. Food sources of vitamin D, along with their serving (micrograms per serving), are provided below[3]:
| FOOD SOURCES | MCG PER SERVING (Approximate) |
| Cod liver oil, 1 tablespoon | 34 |
| Sardines, 2 sardines canned in oil | 1.2 |
| Salmon, 85.05 grams | 14.2 |
| Egg, 1 scrambled | 1.1 |
| Cheese, 42.52 grams | 0.4 |
| Broccoli, ½ cup raw | 0 |
| Mushrooms, exposed to UV light, ½ cup | 9.2 |
| Fortified milk, 1 cup | 2.9 |
| Fortified cereals and oatmeal | 2.0 |
| Fortified soy, almond, oat milk, 1 cup | 2.5-3.6 |
It is believed that India, despite being a tropical country, has approximately 490 million people who are vitamin D deficient. Of this number, around 31% are children and adolescents people [4]. Although it is important to be Vitamin D sufficient in order to lower chances of developing broken bones and osteoporosis, it will also be prudent to measure the amount and intensity of sunlight exposure that one subjects themselves to during the day as too much of it can also lead to other serious conditions such as skin cancer.
Obtaining vitamin D from food and supplements is the best solution with limited early morning sun exposure when the intensity of the sunlight is softer for about 30 minutes daily. Talk to your doctor about nano vitamin D supplements and take them as advised.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Sources:
1. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
2. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-9-65
3. .https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
4.https://www.nature.com/articles/s41598-022-21279-0#:~:text=It%20is%20estimated%20that%20about,are%20children%20and%20adolescents7
https://www.healthline.com/health/food-nutrition/benefits-vitamin-d#food-sources
Vitamin D deficiency is something you really don’t need in your life. A shortfall of Vitamin D can trigger some unpleasant consequences. The effects of this deficiency can easily be averted. But how? Let’s arm ourselves with the right information and then take some really simple measures.
Vitamin D is a fat-soluble vitamin that is important for the regulation of phosphorus and calcium in the body. Vitamin D helps in the absorption and retention of these two minerals, which are helpful for healthy bone development. Vitamin D is one of the many nutrients that the body needs in order to stay mentally and physically healthy.
Some interesting facts about the benefits of vitamin D to the body are mentioned below, which makes it important to avoid a deficiency:
Vitamin D deficiency is a global public health issue. About 1 billion people worldwide have vitamin D deficiency, while 50% of the population has vitamin D insufficiency. It is easily treatable with oral supplements.
Dr. M.G. Kartheeka, MBBS, MD
Vitamin D deficiency is said to occur when blood levels are below 20 ng/ml [1]. The causes are listed below:
Vitamin D is often referred to as the ‘sunshine Vitamin’ [2] because when sunlight comes in contact with the body, it undergoes a synthesis process. Therefore, reduced exposure to daily sunlight can also play an important cause in deficiency. Being employed in overnight shifts, Having a desk job and Staying indoors also reduce exposure to sunlight.
Ageing:
A link between vitamin D and type 2 diabetes exists where people who have insulin resistance and a low level of vitamin D may have a higher risk of developing type 2 diabetes, adequate levels of vitamin D may help prevent and treat autoimmune diseases, including diabetes mellitus.
Dr. Ashish Bajaj, M.B.B.S., M.D
Unfortunately, Vitamin D deficiency may not show symptoms for many years. Sometimes, there may not be any symptoms at all. Some commonly reported symptoms and signs of vitamin D deficiency are as follows:
Since most of the time, vitamin D deficiency can go without showing any symptoms and it is important to undergo regular lab tests to check if your levels are in line with the standard requirements. Your family physician or any general practitioner can especially ask you to undergo some tests if you have a history of chronic pain, falls or bone fractures that have occurred very easily. They may also prescribe a test to you if you are prone to staying indoors due to any medical condition or have a sedentary desk job.
A vitamin D test is essentially a blood test [3] wherein the healthcare professional takes a blood sample from one of the veins in the arms using a very small needle. A very small quantity of blood will be extracted into a vial or a test tube.
If your vitamin D levels are insufficient or just about borderline, you should consume more foods that are either enriched or fortified with vitamin D. You can also consider going out for early morning walks when the intensity of the sunlight is low. Talk to your doctor about vitamin D nano supplements. Ensure to also get your vitamin D levels checked from time to time if you have bone pain, muscle weakness, deformed bones, fractures and low bone density.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Sources:
Vitamin D helps your body absorb and retain calcium and phosphorus. Calcium and phosphorus are critical for building bone. Vitamin D has also been shown to reduce the growth of cancer cells in some cases, reduce inflammation and help your immune system. t. However, very few foods contain vitamins. You are required to take supplements as an intake of vitamins. The sun is a natural source of vitamin D and has earned the vitamin nickname of ”the sunshine vitamin”. It is produced in your skin when exposed to the rays of sunlight. But UVB rays are also the same which causes sunburns. So a balance is needed to get Vitamin D but avoid skin damage.
Simple as it may seem, vitamin D from sunshine is influenced by season, time of day, latitude, altitude, air pollution, skin pigmentation, sunscreen use, passing through glass and plastic and your own ageing. Therefore, knowing how to best absorb sunlight for optimising your vitamin D synthesis comes in handy.
· You do not need a tan or sunburn – Your body makes all the vitamin D it needs for a day in about half the time it takes for the skin to burn.
· Target your sun-time – Your sun-time will depend on your geographical location. At some locations, mid-day sun may be better while at some others, early morning sun, when UVB rays are more, would be advisable. Generally, in India, about 10 – 20 minutes in the early morning sun is recommended by doctors. Due to damaged Ozone layer and air pollution, unfortunately, Longer Sun exposure is considered harmful to the skin by various dermatological societies around the world.
· Take care while out in the sun – If out there in the mid-day sun, take care to stay hydrated and wear sunscreen.
· How much skin should you expose – Well, the more skin you expose, the more vitamin D is made in your body. It is better to expose your back than your hands and face.
· Ensure moderate exposure – Avoid prolonged exposures. It may have dangerous consequences and even lead to skin cancer cases. Frequent, moderate exposure is the healthy way. About 15 – 20 minutes a day for fair-skinned persons and a couple of hours for dark-skinned people are good enough for a day.
· No short-cuts – Soaking in the sun through a window is not going to help. The window glass filters out the UVB rays essential for making vitamin D.
· Balance your trade-off – Exposure to the sun without sunscreen may cause sunburn while the sunscreen limits the ability of your body to make vitamin D. You may be required to create your own balance between the two.
· Are clothes a hindrance – Clothes and sunscreens diminish the levels of vitamin D production by your body. Loosely woven, cotton-based, light-coloured, wet clothing does not have much adverse impact on the ability of your skin to make vitamin D from the sunrays.
· Vitamin D while sitting in the shade – If you are averse to complete exposure to the sun, you may still use the sun for your vitamin D needs by sitting in the shade. Make sure that you have some skin exposed to the sun – your forearms, lower legs, hands etc.
· How does sunlight work – The UVB rays of the sun on your skin are converted to vitamin D by the cholesterol in your skin cells. The vitamin D thus produced gets transformed again in your liver and kidneys before it starts functioning in your body.
· Do statins hamper vitamin D from sunlight – Statins are used for lowering cholesterol. Even on statins, there is enough cholesterol available in your body to convert sunlight into vitamin D.
About 50% of Indians are vitamin D deficient. Lack of sunlight also contributes to it in monsoon. Taking diet rich in vitamin D like mushroom and egg helps.
Dr. M.G. Kartheeka, MBBS, MD
· You are at risk of vitamin D deficiency – You are likely to be deficient in vitamin D if you are not exposed to sunlight. There may be other causes too, like:-
Sun exposure is often the greatest source of vitamin D if a person doesn’t take vitamin D supplements. Vitamin D3 is specifically the recommended form of Vitamin D as a supplement.
Dr. Ashish Bajaj, M.B.B.S., M.D.
While exposure to sunlight may relieve some of these, dietary supplements and foods rich in vitamin D like oily fish, red meat, egg yolk, food with added vitamin D (fat spreads, breakfast cereals, plant-based milk alternatives e.g. soya milk etc.), infant formula with added vitamin D (for babies) may be needed for several other of the causes. When medication and health conditions have led to a deficiency in vitamin D, supplements of the vitamin are called for. Your doctor will test and advise on this.
Also Read: Sun Baths: Unveiling the Science-Backed Benefits and Risks
Your body requires vitamin D to absorb the calcium it needs to build and maintain bones. Exposure to the sun is the most important natural source of vitamin D.
Allow your body to produce all the vitamin D it needs for the day through a 15 – 20 minute exposure to the early morning sun. While soaking in the UVB rays of sunlight, it is necessary that you strike a balance between skin burn and over-exposure leading to skin cancer. Those with photosensitivity must avoid soaking in the sun and prefer vitamin D supplements instead.
Older people, those with kidney or liver problems or some other ailments, run the risk of becoming deficient in vitamin D. Supplements and foods that contain vitamin D are available for their needs.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
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