Vitamin D helps your body use calcium, and getting enough is simpler than you might think. Vitamin D is best known for its role in bone health, and in recent years many of us have paid more attention to vitamins and how they help us stay healthy. So, why does the sunshine vitamin matter so much?
Here is what research says about vitamin D, who may need a little more, and how to get enough.
What Is Vitamin D?
Vitamin D is both a vitamin we consume and a hormone produced by our bodies. It's a fat-soluble vitamin that helps the body absorb calcium and phosphorus necessary for bone development. Because vitamin D is a fat-soluble vitamin, it is stored in the body's fatty tissue
Vitamin D affects bone cell activity and is necessary for creating new bones in both children and adults. It is essential for calcium absorption to keep your bones healthy and strong. When vitamin D levels are inadequate, the body can absorb just 10% to 15% of dietary calcium. However, absorption can reach 30% to 40% when vitamin stores are adequate.
Vitamin D is primarily made in the skin in response to sunlight. You can also get it from foods such as fatty fish, egg yolks and fortified milk or cereals. Because few foods naturally contain vitamin D, some people find it hard to get enough from diet and sunlight alone, and a healthcare provider can help you decide whether a supplement makes sense for you.
What Is Vitamin D Deficiency?
Vitamin D deficiency is a lack of adequate vitamin D in the body. Deficiencies can occur if a person does not consume enough vitamin D or their skin's ability to manufacture it from the sun is unresponsive . A person can also become deficient if the liver and kidneys cannot absorb the vitamin or convert it to its active form.
If you think your vitamin D levels may be low, talk to your doctor. Getting some safe sun exposure, eating vitamin D-rich foods and, when recommended, taking a supplement are common ways to raise levels.
What Does Research Say About Low Vitamin D Levels?
In a large observational study of about 13,000 initially healthy adults, people with the lowest blood levels of vitamin D had a higher risk of death over the following years than those with higher levels. Observational studies like this show an association, not cause and effect.
Another study linked low vitamin D levels with longer hospital stays in surgical intensive care patients.
Low vitamin D levels can affect bones and muscles. Over time, insufficient vitamin D can contribute to bone density loss, osteoporosis and fractures. In children, severe deficiency can cause rickets, a now rare condition that softens and weakens bones. In adults, severe deficiency can cause osteomalacia, which involves bone pain and muscle weakness.
Researchers have also studied vitamin D and cancer. Some observational studies have linked higher vitamin D levels with better outcomes, but in the large VITAL trial, vitamin D supplements did not lower the rate of new cancer diagnoses (Manson 2019).
Researchers are working on finding probable links between vitamin D and various health conditions like high blood pressure, diabetes, and autoimmune diseases. They need more research to understand the impact of vitamin D on these diseases fully.
What Are The Signs of Vitamin D deficiency?
Because the symptoms are typically vague and unspecific, a person may not know they have insufficient levels of vitamin D. Thus, determining if you have a deficiency or other medical problems can be difficult.
A blood test is the most precise approach to determine the amount of vitamin D in your body. Notwithstanding, you should be conscious of the warning signs of insufficient vitamin D.
Signs of low vitamin D levels in adults include:
- Anxiety
- Obesity
- Muscle pain
- Sweaty Head
- Dizziness
- Heart troubles
- Recurring infections and illnesses
- Muscle weakness and exhaustion
- Pain in the bones and joints
- Slow wound recovery
Vitamin D deficiency in children manifests as the following symptoms:
- Irritability
- Lethargy
- Joint pains
- Fractures and bone discomfort
- Dental malformations
- Retarded growth
- Frequent respiratory infections
Who Is At Risk Of Vitamin D Deficiency?
Vitamin D deficiency can result from a variety of factors. People at risk of low blood levels of vitamin D include:
- Babies that are exclusively breastfed
- Babies and toddlers who consume non-dairy products and foods not fortified with vitamin D.
- Seniors or older people.
- People with darker skin tones.
- People with low exposure to sunlight, including persons who are confined to their homes.
- People with trouble absorbing fat from their food because of inflammatory bowel disease, colitis, and cystic fibrosis.
- People with dietary limitations. For example, those with lactose intolerance or milk allergy, vegans, etc.
- People with a body mass index (BMI) of more than 30.
- People with kidney disease, including transplant recipients.
- People who take a class of drugs used to treat inflammation (glucocorticoids).
Conclusion
Vitamin D plays an essential role in keeping bones and muscles healthy, and getting enough is very achievable for most families through sunlight, food and, when needed, a supplement recommended by your doctor.
If you have questions about your child's vitamin D, your pediatrician can check whether their intake and levels are on track.
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References
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Matthews, L. R., Ahmed, Y., Wilson, K. L., Griggs, D. D., & Danner, O. K. (2012). Worsening severity of vitamin D deficiency is associated with increased length of stay, surgical intensive care unit cost, and mortality rate in surgical intensive care unit patients. American Journal of Surgery , 204(1), 37–43. Retrieved from : https://doi.org/10.1016/j.amjsurg.2011.07.021
Melamed, M. L., Michos, E. D., Post, W., & Astor, B. (2008). -25-hydroxyvitamin D levels and the risk of mortality in the general population. Archives of Internal Medicine, 168(15), 1629–1637. Retrieved from: https://doi.org/10.1001/archinte.168.15.1629
Mian Li, Peizhan Chen, Jingquan Li, Ruiai Chu, Dong Xie, Hui Wang,(2014) Review: The Impacts of Circulating 25-Hydroxyvitamin D Levels on Cancer Patient Outcomes: A Systematic Review and Meta-Analysis, The Journal of Clinical Endocrinology & Metabolism, Volume 99, Issue 7, 1 July 2014, Pages 2327–2336. Retrieved from: https://doi.org/10.1210/jc.2013-4320
Nair, R., & Maseeh, A. (2012). Vitamin D: The "sunshine" vitamin. Journal of Pharmacology & Pharmacotherapeutics , 3(2), 118–126. Retrieved from : https://doi.org/10.4103/0976-500X.95506
Roh, Y. E., Kim, B. R., Choi, W. B., Kim, Y. M., Cho, M. J., Kim, H. Y., Park, K. H., Kim, K. H., Chun, P., Kim, S. Y., & Kwak, M. J. (2016). Vitamin D deficiency in children aged 6 to 12 years: single center's experience in Busan. Annals of Pediatric Endocrinology & Metabolism , 21(3), 149–154. Retrieved from: https://doi.org/10.6065/apem.2016.21.3.149
Sizar O, Khare S, Goyal A, et al. Vitamin D Deficiency. [Updated 2021 Jul 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532266/?report=classic
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Sources
- Manson JE, et al. Vitamin D supplements and prevention of cancer and cardiovascular disease (VITAL). N Engl J Med. 2019;380(1):33-44. doi:10.1056/NEJMoa1809944. doi.org/10.1056/NEJMoa1809944
- NIH Office of Dietary Supplements. Vitamin D: Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
