What are the symptoms of Vitamin D deficiency?

Vitamin D is a fat-soluble vitamin which is known as the “sunshine” vitamin because the human body produces it during exposure to the sun. It is also the only vitamin which functions as a hormone.

In recent years, the dangers of UVA and UVB rays have become well-known by the public. This has led to decreased sun exposure and, in turn, to an increased prevalence of Vitamin D deficiency. Even the American Academy of Dermatology has become concerned and has cautioned that some people may be at risk of “insufficiency”, and may need to consume higher doses of the vitamin.

Why is this so alarming? Because low-levels of Vitamin D can cause symptoms with varying degrees of discomfort and, in extreme cases, even illness or death. It has become a vitamin which shows great promise in the prevention and treatment of many diseases.

What are the symptoms of vitamin D deficiency?

The symptoms of vitamin D deficiency are often subtle but can include:

 Chronic pain
 Fatigue
 Muscle weakness
 Fractures
 Depression
 Hormonal imbalances
 Periodontal disease
 Rickets in children and osteomalacia in adults

Medical research has uncovered evidence that vitamin D plays a vital role in helping to prevent or treat conditions such as: osteoporosis, hypertension, diabetes, multiple sclerosis, and glucose intolerance. Low levels of vitamin D can also complicate serious diseases such as cardiovascular conditions, cancer, severe childhood asthma, and cognitive disorders of the elderly.

There are several factors affecting vitamin D levels in addition to decreased sun exposure. These factors are:

 Obesity. Since vitamin D is extracted from the body from fat cells having too many fat cells causes the body to release excess amounts of the vitamin.
 Medical conditions such as Crohn's disease, celiac disease, and cystic fibrosis.
 Following a strict vegetarian diet. Vitamin D is found in animal-based products such as dairy foods, beef liver, eggs, fish, and fish oils.
 Decreased kidney function. As people age, their kidneys become less adept at converting vitamin D to its active form.
 Skin color. Darker skin contains more melanin which reduces the body's ability to absorb sunlight.

How do I know if my levels of vitamin D are too low?

If you suspect that you are not getting enough vitamin D, visit your healthcare professional for a blood test. Normal levels of vitamin D range from 20 to 50 ng/mL. Your physician can advise you on the best ways to increase your intake of vitamin D. - Consult Your Doctor before do anything...

Vitamin D is a vitamin that has many uses. This is known to regulate the calcium and phosphorous in the blood. This is very important in the body. That is why common foods are promoted to be taken everyday. The average need for most is about 200 IU per day, 400 IU per day for 50 years old until 70 years old. Those over 70 should have about 500 IU per day.

One of the most common is the fish liver oil that can already fulfill more than the daily required limit of the body. Take for example a tablespoon of this which already contains 1,360 IU. Just a trivia, during the 1920s children are treated for rickets with only a tablespoon a day of this.

Another source is the fatty fishes. These foods are commonly prepared in many restaurants and are available in the fish markets. Imagine a food choice of a small, oily fish called herring. A cooked, 100 g serving of this fish can already account for 100 per cent of the daily require limit of Vitamin D. Sometimes herrings are used for sushi, however, these are raw. Another important choice is a catfish, wherein 425 IU is already provided with only 85 g of preparation.
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Recent studies seem to indicate that it can. One study conducted by researchers at the University of Minnesota found that overweight people lose more weight when their vitamin D levels are increased. Dr. Shalamar Sibley, the head researcher of the study, placed 38 obese men and women on a diet program and discovered that those whose vitamin D levels were increased lost more weight than those who followed the diet plan only.

The importance of vitamin D cannot be underestimated. This vitamin is instrumental in preventing and treating illnesses. It also has become a powerful addition to weight-loss regimens. Modern researchers continue their studies and will undoubtedly discover additional benefits to maintaining healthy levels of vitamin D.

Are you too old for your age? Or should I say are you experiencing too much body aches with your bones and joints at a young age? If yes, I guess you are missing something vital from your body. It’s not your milk or calcium supplements prescribed by your physician.

People mainly rely on the capability of Calcium and its food sources to make bones stronger without realizing the real function of the element. There is truth that Calcium contributes in building stronger and healthy bones but it need an essential vitamin to carry out its function properly. Calcium is not easily absorbed in the body without vitamin D in our system. Slow absorption of calcium results to weaker bones, joint pain and body aches.

Vitamin D can be found in food sources such as chestnuts, yogurt, salmon, fish liver oils, cooked beef liver and whole egg. Pastries, margarines and some breakfast cereals are also fortified with vitamin D. What is most familiar to most of us is that direct sunlight can provide as natural source of the vitamin. On the other hand, with the negative effect of global warming we can’t stay long under direct sunlight or else our skin will get damage.
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Vitamin D is often taught to children as ‘sunshine vitamin’. Many would remember this as a free vitamin. However, there are also a few differences as they reach adulthood. The vitamin has many functions that are just the same for children and adults. However, there are also some points of Vitamin D that should carefully weigh when it is for children.

This vitamin is a fat-soluble vitamin which, when in appropriate amount, can do much good to our body. For example, with a right amount, the body would be able to regulate the amount of calcium and phosphorous in the body as well. Now, aside from this, the vitamin would also control the amount of parathyroid hormones to be released in the body.

If children are deficient of the said vitamin, then they are likely to develop rickets. This is manifested through the bowing of the legs. The bones would not develop properly which could permanently damage the entire skeletal structure of the child. This may also extend into adulthood and increase the risk of developing osteoporosis.

On the other hand, children that are exposed to too much Vitamin D also have some bad effects. When there is high Vitamin D level in the body, it follows that there is also high calcium in the blood. Thus, the excess calcium might settle in the soft tissues of the heart and other organs in the body. Such settlement would decrease the efficiency of the organs and may eventually lead to other complications.
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Take for example an adult that has less vitamin D is at high risk of developing osteoporosis. At the same time, children who lack the vitamin might suffer from rickets. As a consequence, there is deformity in the bone structure wherein osteoporosis usually affects the back while rickets affects the legs of the children.

Proper amount of vitamin D, in turn, has many benefits for the body. Aside from better absorption of calcium in the intestines, phosphorous amount in the blood is also regulated. Soft tissue calcification which is primarily a function of Vitamin K can also be assisted by this vitamin. There are also some studies that prove that the vitamin is able to control the release of parathyroid hormones. With all these benefits, it is very important that such vitamin is properly imbibed by the body.

This vitamin is usually portrayed in a more common term called calciferol but there are actually several different forms of this vitamin. This has recently been attracting a lot of attention since the ‘discovery’ of the connection between Vitamin D and stronger bones. There are actually commercial varieties of such vitamins, but there are still some who enjoys basking in sunlight for their daily dose of Vitamin D. There are also some who takes in their vitamins as foods that naturally contain vast amounts of such.

There are many vitamin d foods and food products that would be able to provide Vitamin D suggested for both children and adults. Countries like the US have already products that are able to supply the body with a part of a daily need of Vitamin D. In children and adults until 50, the recommended amount is about 200 IU per day while older adults would require double (400 IU) and those above 70 requires about 600 per day. These figures would not likely be met with just basking in the sun.

Two glasses of Vitamin D fortified milk would already account for the daily need. But older adults would require more. Thus, diet is modified to ensure that the required amount is met. Now, these foods do not need fortification. There are foods that are naturally fortified with Vitamin D due to the presence of ‘sunshine’ one way or another.

Among the most common that contains the highest amounts of Vitamin D are fatty fishes. Take for example an 85 g Catfish, which can already give off 425 IU of such vitamin. Now, this already means double the amount required for children and adults, and a little over the amount required for those between 50 and 70 years old. Other foods that are rich in such vitamins are Catfish, Tuna, Sardines, beef liver and even egg.

Infants and children up to adults aged 50 would need a daily amount of 200 IU per day. Fifty years old adults would need to double up this amount, thus, 400 IU per day. Upon reaching 70 years old, there is an added 100 IU requirement. There might be a different figure for those who are pregnant or some other conditions, consult your doctor in these cases.

The leading dairy product that is able to provide a high Vitamin D is milk. In US as well as Canada, milk is often fortified with Vitamin D which results to about 100 IU. Thus, half of the daily requirement, this is why two glasses of milk if often recommended. Aside from milk, butter, margarine and cheese are also good sources.

Salt water fishes are also important sources of such vitamins. Take for example a cooked salmon which already offers 360 IU with only 3.2 ounces per serving. This is about 90 per cent already of a daily requirement. A tuna canned in oil can produce about half of a daily dose. Other fishes like catfish (425 IU / 3 oz.), herring (1383 IU / 3 oz) and mackerel (345 IU / 3.5 oz) are also among the top choices. Oysters and eels (200 IU / 3.5 oz) are also some sea foods that have Vitamin D.

Other products that have Vitamin D are beef liver (15 IU / 3.5 oz), mushroom and egg yolks. At the same time, there are product supplements that can put an end to Vitamin D deficiency. However, make sure that you are within the required daily dose; remember that too little or too much of anything is risky for your health.

Vitamin D has some common names like ‘sunshine vitamin’ or ‘free vitamin’. This fat-soluble vitamin holds the name for a reason. Sunshine vitamin is usually termed because it is ‘developed’ in the body only with the help of sunshine. Those that are exposed to sunlight have some amount added into their system. On top of that, sunshine is still free.

Fifteen minutes of basking in the sun three times a week in its required ‘elements’ would be able to induce the ‘production’ of Vitamin D in our body. There are still recommended ‘doses’ of such to avoid any other harmful side effects. At the same time, smart exposure to the sun is also needed to avoid any other complications. However, sometimes basking in the sun is a farther option.

For those who lives where the sun is not usually showing, or would barely reach the degree mark to produce Vitamin D, this source would be useless. This is why it is important that the sun is supported by food and food products to reach the required daily amount. There are also some who would require more of these food sources, like those who are darker skin. This is because the melanin in the skin causes a harder time to ‘develop’ Vitamin D in the skin.