Can you imagine that a significant portion of the American population, ranging from 40% to 80% depending on their race, is thought to suffer from a lack of vitamin D? As a result, it is hardly surprising that physicians are now advising their patients to take vitamin D supplements as a means of treating or preventing symptoms related to this deficiency.
Individuals with darker skin tones, those residing in regions with minimal year-long sun exposure, and individuals who are overweight are at a significantly higher risk of developing a Vitamin D deficiency.
Can vitamin D deficiency be cured? Yes, there are ways you can naturally increase your vitamin D levels and decrease your risk of developing related health conditions. Spending time in the sun, without sunscreen, is your surest way to get enough. Eating vitamin D-rich foods also helps improve your blood levels.
Vitamin D is a type of vitamin that dissolves in fat and is stored in the liver and fatty tissues. The distinctive feature of this vitamin is that the majority of it is produced by the body, with the assistance of sunlight, as opposed to only depending on food as a source.
Why Do We Need Vitamin D
The following are some advantages that are linked with vitamin D:
- Contributes to bone health by aiding in calcium absorption into the bones, as well as other vitamins and minerals that contribute to skeletal health, including magnesium, vitamin K and phosphorus.
- Supports the immune system and may help prevent prolonged or excessive inflammatory responses, plus some viruses and infections.
- Can help support healthy cell replication and may play a role in protecting against the development of autoimmune conditions.
- Promotes cardiovascular health and helps regulate blood pressure, cholesterol levels and inflammation.
- Helps manage blood sugar levels and works with calcium to regulate insulin secretion.
- May help prevent depression and mood disorders, especially during the winter.
What causes certain individuals to have a shortage of this specific vitamin?
Our modern lifestyle, which is primarily indoors, is considered to be one of the main contributors to the prevalence of vitamin D deficiency, which has become a public health concern. Continue reading to learn more about the frequent causes of vitamin D deficiency.
1. Lack of Sun
A great number of children nowadays devote an unprecedented amount of time to indoor activities, such as watching TV, playing video games and browsing the internet. Likewise, most grown-ups perform their duties indoors, work out at gyms and spend their leisure time at home, away from sunlight.
With all this time indoors, it’s no wonder we don’t get enough of the “sunshine vitamin” and that vitamin D deficiency affects over a billion people worldwide.
2. Frequent Use of Sunscreens
Doctors strongly recommend the use of sunscreen for both children and adults due to the increased risk of developing skin cancer in recent years, even during the winter months and times of limited sun exposure.
Alarmingly, some research shows that when you wear sunblock SPF 8, you reduce your body’s ability to make vitamin D by 90 percent.
Choosing a sunblock with an SPF of 30, as per doctors’ recommendation, can decrease the body’s ability by up to 99 percent, causing additional deficiencies. Despite spending time outdoors, the sunscreen prohibits the conversion of vitamin D from the sun in our bodies.
There is evidence to suggest that it may aid in the prevention of obesity. Research indicates that low levels of this nutrient are associated with increased amounts of fat, serum, liver, and muscle mass, although further investigation is needed to confirm this correlation.
Identifying a Vitamin D deficiency can be challenging since indications may not manifest for an extended period – ranging from months to years – and in certain cases, may not even be evident at all. Nevertheless, understanding the indications and symptoms to watch out for can still prove beneficial.
Frequent Illness or Infections
Maintaining immune health is a crucial function of vitamin D, as it enables the body to fight against illness-causing viruses and bacteria. Vitamin D has a direct impact on the cells responsible for combatting infections.
If you often become sick, especially with colds or the flu, low vitamin D levels may be a contributing factor. Several large observational studies have shown a link between a deficiency and respiratory tract infections such as colds, bronchitis, and pneumonia.
Several studies have indicated that the likelihood of respiratory tract infections can be decreased by consuming a maximum of 4,000 IU of vitamin D each day.
There has been a recent association between a deficiency in vitamin D and a higher likelihood of contracting COVID-19, as well as encountering severe symptoms from the illness. Nevertheless, it is vital to acknowledge that even if you ingest vitamin D supplements at any quantity, it does not guarantee immunity against COVID-19.
Fatigue and Tiredness
Fatigue can be caused by various factors, among which is the possibility of having a deficiency in vitamin D. While stress, depression, and insomnia are more apparent causes, the lack of attention to vitamin D deficiency as a potential cause of tiredness is notable.
An investigation consisting of 480 elderly individuals revealed that fatigue symptoms were connected to a deficiency in vitamin D. Moreover, a study involving 39 children established an association between inadequate levels of vitamin D and inferior sleep quality, shorter duration of sleep, as well as later bedtimes.
A strong correlation was discovered between self-reported fatigue and low levels of vitamin D among female nurses in one observational study. Surprisingly, almost 90% of the participants showed a deficiency in this nutrient. Moreover, various studies indicate that people with a deficiency may experience a decrease in fatigue severity by taking supplements of this vitamin.
Regardless, further investigation is required.
Bone and Back Pain
Insufficient vitamin D levels may result in bone and lower back discomfort, indicating a deficiency. By increasing calcium absorption, vitamin D plays a vital role in maintaining bone health.
Lower levels of vitamin D were associated with more severe pain in a study involving 98 adults with lower back pain. Nonetheless, a comprehensive analysis of other comparable studies revealed that this connection was not consistently observed.
Additional research is required, but individuals who suffer from arthritis, chronic widespread pain, and muscle pain often have deficient levels of vitamin D compared to those who do not have these ailments, according to an analysis of 81 studies.
Depression
Depression has been associated with inadequate levels of vitamin D, particularly in senior citizens. However, outcomes from certain studies have contradicted this idea. The impact of vitamin D supplements has been inconclusive, although certain evaluations have shown that they have aided in the reduction of depression symptoms.
Additional investigation is required to comprehend the correlation between depression and vitamin D.
Impaired Wound Healing
In case of sluggish recovery of wounds following surgery or injury, it might be indicative of insufficient levels of vitamin D. According to findings from an experiment with test tubes, vitamin D potentially amplifies the synthesis of essential substances necessary for the development of fresh skin, which plays a vital role in the wound-healing process.
A review of four studies discovered that insufficient levels of vitamin D hindered specific aspects of recovery in individuals who underwent dental surgery. Vitamin D’s function in managing inflammation and treating infections may also play a significant role in appropriate recovery.
A study conducted on 221 individuals, out of which 112 had foot infections caused by diabetes, revealed that participants with a significant shortage of vitamin D had a greater probability of having elevated levels of inflammatory markers that could hinder the healing process.
During a 12-week trial consisting of 60 individuals affected by foot ulcers related to diabetes, it was found that wound healing was significantly enhanced in those who consumed vitamin D supplements in comparison to the group that received a placebo.
Additional investigation is required.
Bone Loss
Calcium absorption and bone metabolism are heavily reliant on vitamin D, making it essential to take vitamin D and calcium together for optimal absorption in the body. With bone mineral density reduction, the loss of calcium and other minerals pose a greater risk of fractures, particularly for older adults and women.
Researchers discovered a significant correlation between decreased bone mineral density and deficient levels of vitamin D in a substantial observational study involving over 1,100 middle-aged women experiencing menopause or postmenopause.
Studies conducted on vitamin D supplementation therapy among older individuals who live independently have proven to be inconclusive. Although certain research indicates advantages such as decreased muscular discomfort, other investigations have failed to demonstrate any prevention of bone loss-associated fractures.
Although high doses of vitamin D supplements did not lead to improved bone mineral density in women with a deficiency, it is still advisable to ensure adequate vitamin D intake to safeguard against bone loss and lessen the risk of fractures.
Hair Loss
Hair health may be influenced by various nutrients and foods. Although stress is a frequently cited cause of hair loss, a disease or lack of nutrients can also lead to severe hair loss. Low levels of vitamin D have been associated with hair loss in women, but there is insufficient research to establish a solid link.
Studies have identified a link between low levels of vitamin D and alopecia areata, which is a condition marked by significant hair loss resulting from an autoimmune disorder.
Individuals with this condition display a correlation between reduced levels of vitamin D and amplified hair loss, according to a study. In a different study conducted on 48 individuals with the same condition, a topical application of a synthetic vitamin D variant for a duration of 12 weeks notably enhanced hair regrowth.
A different study review revealed that there might be a negative correlation between non-scarring hair loss and vitamin D levels. This indicates that a higher presence of vitamin D may result in a lower rate of hair loss identified in the research, and the opposite is also true.
Muscle Pain
Locating the reasons behind muscle pain can be challenging, yet indications propose that a shortage of vitamin D could be a possible culprit. According to a previous study, 71% of individuals experiencing enduring discomfort were discovered to have a deficiency in this nutrient.
Nociceptors, or pain-sensing nerve cells, contain the vitamin D receptor, indicating that this vitamin may have a role in the body’s pain signaling pathways and potentially contribute to chronic pain. Several studies suggest that administering high doses of vitamin D supplements may alleviate pain in individuals with a deficiency in this vitamin.
In a trial comprising 120 children who were deficient in vitamin D and experiencing growing pains, it was observed that administering a sole dose of this vitamin resulted in an average reduction of 57% in their pain scores.
Weight Gain
Having excessive body weight increases the chances of developing a deficiency in vitamin D. A study conducted on adults demonstrated a potential correlation between reduced levels of vitamin D and presence of abdominal fat and weight gain. However, this impact was more prominent in males.
Although vitamin D deficiency can occur in cases of obesity, additional research is required to ascertain whether adding this vitamin to one’s diet aids in preventing weight gain.
Treatment/Prevention
What are some ways to boost your vitamin D levels? Even though some foods contain vitamin D, soaking up some sunshine remains the most effective method of preventing symptoms of vitamin D deficiency. Still, studies indicate that regularly incorporating natural, nutrient-dense foods with high vitamin D and calcium content can also contribute to increasing your levels, so consider including them in your diet.
Importance of Sunlight Exposure:
If you have fair to medium skin, it is generally advised by experts to spend 10 to 15 minutes in direct sunlight each day, without applying sunscreen. On the other hand, if you have dark skin, your natural protection against UV rays means that you might need to spend more time outside to generate sufficient levels of vitamin D.
Experts suggest that individuals with darker skin tones should aim to spend at least 40 to 60 minutes in the sun each day, if possible. During the winter season, it is recommended to double this time to ensure adequate vitamin D synthesis.
A useful guideline to determine if your body is producing vitamin D is as follows:
- You want to look at your shadow and see that it’s shorter than you are. This tells you that the UV index is high enough.
- Between the hours of 10 a.m. to 3 p.m. is usually when the UV index is highest.
To ensure you’re getting enough vitamin D while also protecting yourself from skin cancer, consider applying sunscreen to only your face and hands initially and leaving your limbs exposed if you’re concerned about not using sunscreen.
By adhering to the subsequent practices and consuming certain foods, you can naturally enhance your overall levels.
- Sunlight exposure: Aim to spend 10–20 minutes in the sun daily
- Cod liver oil (take about one tablespoon daily)
- Halibut
- Carp fish
- Mackerel
- Eel
- Wild-caught salmon
- Whitefish
- Swordfish
- Rainbow trout
- Sardines
- Tuna
- Pastured eggs
- Beef liver
- Raw milk
- Caviar
- Fortified milk and dairy products
- Fortified milk alternatives, such as nut-based milks
- Maitake and portobello mushrooms (when exposed to UV light)
What are ways to increase your vitamin D levels rapidly? In case of low levels, there are two types of vitamin D supplements – D2 and D3- that can be obtained.
Vitamin D3, obtained from animal products such as cholesterol, is the form closest to that naturally produced by humans. As a result, it is considered to be more effective than D2 and convert more quickly.
Notes on the side.
- Between 40% and 80% of adults in the U.S. may suffer from vitamin D deficiency symptoms, which can lead to major health issues, such as cardiovascular disease, diabetes, autoimmune disease and cancer.
- Two major causes of vitamin D deficiency symptoms are a lack of sun exposure and the use of sunscreen.
- Sunlight exposure, without sunscreen, for roughly 10 to 20 minutes per day helps your body make about 10,000 units of natural vitamin D.
- What are the symptoms of vitamin d deficiency in adults? The most common include weakness, chronic fatigue, depression, anxiety, trouble sleeping, weak bones and weak immune system.
- Vitamin D deficiency treatment usually involves vitamin D supplementation, ideally D3 (the more active form). Most adults should take between 600 and 5,000 IU daily.