Vitamin D deficiency can happen to anyone. It can lead to further health complications like weak bones, general weakness, risk of fractures and more. But how can you manage this and ensure sufficient Vitamin D levels? Let’s understand better.

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.[1] Vitamin D is one of the many nutrients that the body needs to stay mentally and physically healthy. 

Importance of Vitamin D for good health [2]

Some interesting facts about the benefits of vitamin D are mentioned below, 

• Vitamin D helps in the absorption of calcium and phosphorus, which reduces the risk of osteoporosis and bone brittleness.
• Vitamin D may be beneficial for people with depression. [3]
• Adequate levels of Vitamin D are beneficial for the immune system. f Healthy levels of vitamin D in the body have been linked with reduced risks of stroke, heart disorder and heart failure.[4] Scientists have found a correlation between vitamin D and reduced cancer risk. Such types of cancers include prostate cancer, ovarian cancer, colon cancer and breast cancer.

• Vitamin D can play a role in brain function and can reduce the risk of dementia.
• Vitamin D sufficiency can alleviate symptoms and the risk of autoimmune conditions.

Causes of Deficiency

Vitamin D deficiency is said to occur when blood levels are below 20 ng/ml [5]. The causes are listed below:

• Reduced exposure to sunlight 

Vitamin D is often referred to as the ‘sunshine Vitamin’ [6] because when sunlight comes in contact with the body, it undergoes a synthesis process. Therefore, reduced exposure to daily sunlight is an important cause of deficiency. Being employed in overnight shifts, Having a desk job and Staying indoors also reduces exposure to sunlight.

• Reduced intake of vitamin D-rich food – dairy, fish or vitamin D supplements.
• Liver or Kidney disorder – The liver and kidney help to convert the inactive form of vitamin D to the active form.

 Ageing[7]   Having a darker complexion

• Living in colder countries or in regions that have little sunlight throughout the year.
• Poor absorption of vitamin D from the gut – Having recently undergone gastric bypass surgery.
• Conditions such as celiac disease or Crohn’s disease can affect nutrient absorption. 

Symptoms of Vitamin D deficiency [7]    

Unfortunately, Vitamin D deficiency may not show symptoms for many years. [5] Sometimes, there may not be any symptoms at all. Some commonly reported symptoms and signs of vitamin D deficiency are as follows:

• Feeling fatigued very easily
• A heavy sensation in the legs
• Facing trouble climbing stairs
• Chronic pain in bones and joints
• Finding it difficult to rise from a chair
• Frequent mood swings
• Highly vulnerable to infections and illnesses
• Slow wound healing
• Bone and hair loss

Why is it important to test for Vitamin D levels?

Since most of the time, vitamin D deficiency can go without showing any noticeable symptoms, getting tests can help. 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.[8] 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. You can also consult your doctor to understand better and make an informed decision.

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://pubmed.ncbi.nlm.nih.gov/3012979/#:~:text=Vitamin%20D%20functions%20by%20stimulating,intestine%2C%20require%20the%20parathyroid%20hormone.}
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6337085/#:~:text=The%20active%20form%20of%20vitamin,%2C%20nervous%2C%20and%20cardiovascular%20systems
3. https://pubmed.ncbi.nlm.nih.gov/23377209/
4. Ref https://pubmed.ncbi.nlm.nih.gov/31172459/
5. https://pubmed.ncbi.nlm.nih.gov/28459478/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/
7. https://www.ncbi.nlm.nih.gov/books/NBK532266/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6365669/