What Is Vitamin D Deficiency?
Vitamin D is a fat-soluble vitamin that can be consumed through food and as
a dietary supplement. As an essential vitamin, Vitamin D plays a key role in promoting overall bodily function, bone health, immune system health, and cellular function. A lack of vitamin D in a diet can seriously impact health, leading to fatigue, bone pain, and muscle weakness. In the following article,
we discuss the causes, symptoms, and treatments of vitamin D deficiency.
About vitamin D deficiency
Vitamin D deficiency occurs when one does not receive enough vitamin D, either through natural sunlight exposure or dietary restrictions. Most adults receive at least 2,000 international units (IU) of vitamin D through their diet and normal activity. However, as . In part, this is because it is difficult to get ample vitamin D through dietary means alone. Popular foods high in vitamin D, such as salmon and swordfish,
What is vitamin D?
Vitamin D, also referred to as calciferol, is an essential, fat-soluble vitamin that is present in many foods and also available as a dietary supplement. It is often referred to as the sunshine vitamin because its production can be triggered by ultraviolet rays. Vitamin D is produced in the body when ultraviolet rays from the sun trigger a process known as vitamin D synthesis. In vitamin D synthesis, the vitamin first enters the body through the skin before it is processed in the liver and kidneys.
Recommended amount of vitamin
The recommended daily intake of vitamin D is designed to support bone, immune system, and skin health. The recommended daily allowance for adults is 600 international units (IU) daily. This amount increases to 8000 IU for adults older than 65. Those over the age of 65 need more vitamin D to maintain bone health and prevent damage to bones and muscle if they fall.
What causes vitamin D deficiency?
Vitamin D deficiency is most often caused by a lack of exposure to sunlight and the outdoors. There are, however, multiple immune system and digestive system disorders that can also prevent the body from properly absorbing vitamin D. Sometimes, the liver and kidneys may be unable to take vitamin D from food and properly spread it around the body. Taking steroid medications or stimulant laxatives has also been shown to reduce vitamin D and calcium uptake. The following are five of the most common contributors to a lack of vitamin D.
Dark skin
Those with darker skin may have more melanin in their skin cells. The pigment melanin reduces the skinโs ability to absorb sunlight and convert it into vitamin D.
As some people age, their skin becomes darker as a result of consistent sun exposure over many years. This darkening of
the skin is a common contributing factor to vitamin D deficiency
in those over the age of 65.
Dark skin
Healthy kidneys have abundant amounts of vitamin D receptors, which work to convert sunlight into vitamin D for the body. As people age, their kidneys become less efficient at converting vitamin D from sunlight and food. Chronic kidney disease can also severely impact vitamin D uptake and conversion.
Obesity
Vitamin D is common in those with obesity with some studies reporting a correlation rate as high as 90%. Since vitamin D is
a fat soluble vitamin, people with higher fat content may have vitamin D stuck in their fat cells, unable to reach other parts of the body. As a result, those with higher body fat typically require more vitamin D to maintain overall cell health.
How to prevent vitamin D deficiency
The most effective way to prevent vitamin D deficiency is to spend more time outside and eat foods high in vitamin D content. If you think you might be at risk for vitamin D deficiency, you can seek the advice of a medical professional who will run tests to identify your vitamin D levels. Fortunately, vitamin D is a
