27/02/2023
Vitamin D deficiency — when the level of vitamin D in your body is too low — can cause your bones to become thin, brittle or misshapen.
Vitamin D also appears to play a role in insulin production and immune function — and how this relates to chronic disease prevention and cancer — but this is still being investigated.
Although the amount of vitamin D adults get from their diets is often less than what's recommended, exposure to sunlight can make up for the difference.
For most adults, vitamin D deficiency is not a concern. However, some groups — particularly people who are obese, who have dark skin and who are older than age 65 — may have lower levels of vitamin D due to their diets, little sun exposure or other factors.
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-deficiency
Symptoms when vitamin D is low
"Most patients with vitamin D deficiency are asymptomatic, however if you're exhausted, your bones hurt, you have muscle weakness or mood changes, that's an indication that something may be abnormal with your body," says Dr. Lacey.
Symptoms of vitamin D deficiency may include:
Fatigue
Not sleeping well
Bone pain or achiness
Depression or feelings of sadness
Hair loss
Muscle weakness
Loss of appetite
Getting sick more easily
Pale skin
If any of these symptoms sound familiar, see your primary care provider. They may do a blood test to check your levels of vitamin D. "The blood test will tell us whether you're within normal ranges of vitamin D or whether it's too low," says Dr. Lacey.
6 vitamin D fortified foods
Since there aren't a lot of naturally occurring vitamin D foods, many products are enriched with vitamin D. Check the nutrition label to make sure there's vitamin D added.
Breakfast cereals
Milk
Almond milk
Soy milk
Orange juice
Oatmeal
Where you live matters. If your home is farther away from the equator (like the northern United States), you need to spend more time in the sun to produce enough vitamin D. If you don't get regular sunlight in the winter months, you may need to increase your dietary intake or take a supplement.
Are vitamin D supplements safe?
Yes. "A vitamin D supplement doesn't cause many adverse effects at recommended doses," says Dr. Lacey. "What you don't use, your body usually urinates out, so it's difficult to overdose on vitamin D, unless you are taking massive doses."
Are vitamin D and D3 the same?
Vitamin D has two main forms: D2 and D3. You can absorb both types in your body, but studies have shown that vitamin D3 raises your levels more effectively than vitamin D2. "I personally recommend over-the-counter supplements that contain vitamin D3," says Dr. Lacey. You can also take a cod liver oil supplement if you'd prefer that to a pill.
Who is more at risk for vitamin D deficiency?
People with darker skin are much better protected from UV rays – but also need to spend longer time in the sun to produce the same amount of vitamin D as people with lighter skin would. "The non-Hispanic Black population generally has higher rates of vitamin D deficiency," says Dr. Lacey. "The darker your skin, the less vitamin D you make from sunlight exposure." Older persons who are confined indoors, people who are obese, those with known osteoporosis and people with malabsorption disorders like celiac disease or inflammatory bowel disease are also at risk for vitamin D deficiency.
Breastfed infants need additional vitamin D too. "Infants up to 12 months should consume 400 international units (10 mcg) daily, because the vitamin D content of human milk is low. If parents don't want to give their infant a supplement, the breastfeeding parent can take a supplement themselves to fortify their milk," explains Dr. Lacey. "Most infant formulas contain at least 400 international units/L of vitamin D, so formula-fed infants will also require supplementation to meet this goal, unless they consume at least 1000 mL daily of formula."
https://www.nebraskamed.com/primary-care/9-vitamin-d-deficiency-symptoms-and-11-high-vitamin-d-foods
