Consuming an adequate amount of vitamin D is essential for maintaining healthy bones and teeth. In children, vitamin D deficiency can cause rickets, a disorder characterized by weak, deformed bones that are soft and inflexible (with bow legs). In adults, low vitamin D levels can raise the risk of osteoporosis or bone weakening. Because of this, you have a much-increased risk of breaking a bone.
However, vitamin D benefits extend far beyond bone health. Vitamin D may contribute to:
- Enhancing muscular strength.
- Maintaining a powerful immune system, which aids in the battle against infections.
- Protecting you from specific cancers.
- Reducing the likelihood of falling
- Assisting in the prevention of depression and poor mood.
- Keep your energy levels up.
How Much Vitamin D Do You Need?
Vitamin D is commonly referred to as the “sunshine vitamin” since your skin produces the natural form of vitamin D when exposed to sunlight. Winter sunshine in the United Kingdom is insufficient for vitamin D production. From October to March, it is now suggested that everyone older than one year take ten micrograms each day.
In addition, your physician may advise you to take a supplement year-round if you have certain digestive, kidney, or liver conditions. Daily vitamin D drops containing 8.5 to 10 micrograms should be supplied to infants from birth to one year of age. Infants consuming 500 ml or more of formula milk per day do not require vitamin D supplements, as vitamin D is already present in it. Vitamin D dietary supplements are available in pharmacies.
How To Gain Vitamin D?
During the summer months, if you have fair skin, 20 to 30 minutes of midday sun exposure on your face and forearms 2-3 times per week is sufficient for vitamin D production. The sun must immediately illuminate naked skin.
Even if you have darker skin, you can still produce vitamin D through sun exposure. You may not get enough vitamin D through sunlight and nutrition alone, so you should consider taking a vitamin D supplement year-round. An excessive amount of sun exposure might be harmful. Sunburn must be prevented at all costs (mainly because it can increase your risk of skin cancer). Vitamin D can also be obtained from foods that contain it naturally or to which it has been added.
Which Foods Are Rich In Vitamin D?
The vast majority of foods naturally contain relatively little vitamin D. Foods that naturally contain vitamin D sources include:
- Oily fish.
- Egg yolk, red meat, and liver.
- Cod liver oil (However, if you are expecting a child, you should avoid taking cod liver oil.)
Vitamin D Insufficiency Symptoms
There are a lot of people who don’t have any signs of vitamin D insufficiency, or they may simply complain of nonspecific symptoms like exhaustion or general aches. The problem is sometimes overlooked due to the fact that the symptoms of vitamin D deficiency are frequently quite general or nebulous. In severe deficiencies with some of the traditional (typical) symptoms and skeletal deformities, the diagnosis is more easily made.
Who Suffers From Vitamin D Deficiency?
Vitamin D shortage refers to an insufficient amount of vitamin D in the body. This could be due to:
- Your body has higher vitamin D requirements.
- Your body cannot produce enough vitamin D.
- You lack sufficient vitamin D in your diet.
How Is Vitamin D Deficiency Diagnosed?
Your medical history, symptoms, and lifestyle may raise suspicions. A simple vitamin D blood test can provide a definitive diagnosis. Blood tests for calcium and phosphate levels and liver function may potentially reveal vitamin D deficiency-related abnormalities. Occasionally, a child’s wrist is X-rayed to determine how the bones are developing. This can determine the severity of the problem by examining the wrist bones for any alterations.
What Are Treatments For Vitamin D Deficiency?
The prescribed treatment is vitamin D pills. Your doctor will explain the optimal dosage and treatment regimen according to your situation, age, the intensity of the deficiency, and other factors. One of the following may be suggested for consideration.
1. High-Dose Pills or Liquids
There are many dosage levels available, with daily, weekly, and monthly dosage options. This will rely on your situation and the specific treatment guideline your physician employs. With high vitamin D doses, it is even more crucial to take the medication properly. The benefit of the higher-dose treatment is that the deficiency improves rapidly, which is essential for growing children and individuals with extremely low levels.
2. Standard-Dose Pills, Powders, or Liquids
It is recommended that they be consumed on a daily basis for approximately one year in order to allow the body to make up for any lost vitamin D. This is a rather sluggish way of vitamin D replacement, although it is effective for minor deficiencies or for prevention.
The effects of a single, very low-dose injection of vitamin D can last for up to half a year. This treatment is highly effective and convenient. It is effective for individuals who dislike taking medications or are inclined not to remember to take their pills. It is no longer often used because most people prefer to take tablets.
4. Maintenance Therapy Following Treatment of Deficiency
After the treatment for vitamin D deficiency, the body’s levels of vitamin D will have been restored to their previous levels. After this, long-term treatment for maintenance is frequently required in order to avoid an additional deficit in the years to come. This is because it is doubtful that any initial risk factor for vitamin D insufficiency will have gone completely. The maintenance dose may be lower than the dose required to address the deficit.