Vitamin D deficiency is now
recognized as a pandemic!
If you shun the sun, suffer from milk
allergies, or adhere to a strict vegan diet, you may be at risk for vitamin D deficiency. Known as the sunshine vitamin, vitamin D is produced by the body in response to skin being exposed to sunlight. It is also occurs naturally in a few
foods -- including some fish, fish liver oils, and egg yolks -- and in fortified dairy and grain products.
Vitamin D is essential for strong bones, because it helps the body use calcium from the diet deformities. Increasingly, research is revealing
the importance of vitamin D in protecting against a host of health problems.
Symptoms and Health Risks of Vitamin
D Deficiency
Symptoms of bone pain and muscle weakness can mean you have a vitamin D deficiency. However, for many
people, the symptoms are subtle. Yet, even without symptoms, too little vitamin
D can pose health risks. Low blood levels of the vitamin have been associated with the following:
Cognitive
impairment in older adults
Research suggests that vitamin D
could play a role in the prevention and treatment of a number of different
conditions, including type1 and type 2 diabetes, hypertension, glucose intolerance, and multiple sclerosis.
Causes of Vitamin D Deficiency
Vitamin D deficiency can occur for a
number of reasons:
You don't consume the recommended
levels of the vitamin over time. This is likely if you follow a strict vegan diet, because most of the natural sources are animal-based,
including fish and fish oils, egg yolks, cheese, fortified milk, and beef liver.
Your exposure to sunlight is limited.
Because the body makes vitamin D when your skin is exposed to sunlight, you may
be at risk of deficiency if you are homebound, or have an occupation that
prevents sun exposure
Treatment for Vitamin D Deficiency
Treatment for vitamin D deficiency
involves getting more vitamin D -- through diet and supplements. Although there is no consensus on vitamin D levels required
for optimal health -- and it likely differs depending on age and health
conditions -- a concentration of less than 20 nanograms per milliliter is
generally considered inadequate, requiring treatment.
Guidelines from the Institute of
Medicine increased the recommended dietary allowance (RDA) of vitamin D to 600
international units (IU) for everyone ages 1-70, and raised it to 800 IU for
adults older than age 70 to optimize bone health. The safe upper limit was also
raised to 4,000 IUs.
If you don't spend much time in the
sun or always are careful to cover your skin (sunscreen inhibits vitamin D production), you should speak to your doctor
about taking a vitamin D supplement, particularly if you have risk factors for
vitamin D deficiency.
Article Sources
SOURCES:
Institute of Medicine: "Dietary
Reference Intakes for Calcium and vitamin D."
Office of Dietary Supplements:
"Dietary Supplement Sheet: Vitamin D."
Melamed M. Archives of Internal
Medicine, August 2008.
News release, Peninsula Medical
School News.
Garland C.F. Annals of
Epidemiology, July 2009.
MedlinePlus: "25-hydroxy Vitamin
D Test."
Harvard School of Public Health: "Vitamin D: How Much
Is Enough?"
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