Causes of Vitamin D Deficiency – What to Know

Vitamin D is like the sunshine vitamin because our body makes it when we’re in the sun. It’s super important for our bones, immune system, and more. 

There are two types: Vitamin D2 and D3, found in liver and fish oils.

Benefits of Vitamin D:

• Makes our bones strong by helping absorb calcium.
• Boosts our immune system, brain, and nervous system.
• Helps manage Type 2 Diabetes by regulating insulin.
• Improves lung function and heart health.
• Aids in managing obesity.

Why Does Vitamin D Deficiency Happens?

When we lack Vitamin D, our body struggles to absorb calcium. Without enough, we can’t form a vital hormone called calcitriol. This leads to poor calcium absorption, making the body take calcium from our bones, weakening them.

Checking Vitamin D Levels

The best way to check Vitamin D is through a test called 25(OH)D. For a healthy body, aim for 30-100 ng/ml. If it drops below 20 ng/ml, it’s a good idea to see a doctor. Keep that sunshine coming! 

Signs of Not Enough Vitamin D

Feeling not so great lately? It might be a lack of Vitamin D. Check if you’re experiencing:

• Lowered immunity (getting sick often).
• Pain in the bones (ouch, that hurts!).
• Fatigue and weakness (feeling tired all the time).
• Mood swings (up and down emotions).
• Anxiety (feeling extra worried).
• Palpitation (heartbeat feeling fast).
• Hair loss (losing those locks).
• Fibromyalgia (muscle pain and tenderness).
• Obesity (struggling with weight).

Things That Increase Your Risk:

Lifestyle:

• Try to get 20 minutes of sunshine each day.
• But don’t overdo it, too much sun isn’t good.
• Sunscreen protects from harmful rays but can limit Vitamin D.

Where You Live:

• Closer to the equator? More sun, more Vitamin D.
• Higher latitudes? Less sun, less Vitamin D.
• In India, folks near the Himalayas get less, but those in the South get more.

Getting Older:

• Aging means less ability to make Vitamin D.
• Older folks often have lower levels.

Body Weight:

• More body fat? Less Vitamin D.
• Overweight or obese? Higher risk of not enough Vitamin D.

Keep an eye out for these signs and boost your Vitamin D the right way! 

Boosting Your Vitamin D Levels:

If you’re low on Vitamin D, here’s how to fix it:

Sunshine Time:

• Spend 20 minutes in the sun every day.
• Do it during a walk or outdoor workout.
• Let the sun hit your skin, no sunscreen for now.

Eat Right:

• Include Vitamin D-rich foods: mushrooms, fish, egg yolk, fortified cereals.
• Get enough calcium from dairy and eggs.

Supplements:

• If your levels are still low, talk to your doctor.
• Vitamin D supplements can help, but only under guidance.

Skip the Sunscreen:

• Sunscreen blocks UVB rays, limiting Vitamin D.
• Let your skin soak up some sun without sunscreen.

Vitamin D-Packed Foods:

Meat:

• Red meat and poultry have some Vitamin D.
• Organ meat is a top source.

Mushrooms:

• Some mushrooms make Vitamin D when in sunlight.
• A plant source of the vitamin.

Fish:

Oily fish like salmon, trout, mackerel, and tuna have more Vitamin D.

Eggs:

Egg yolks contain Vitamin D along with other nutrients.

Fortified Foods:

Some foods like orange juice, milk, cereal, and oatmeal are fortified with Vitamin D.

Sunlight and Vitamin D:

Sun Exposure:

• 20 minutes of sun exposure a day is good.
• Midday sun (11 am to 2 pm) is best for Vitamin D synthesis in India.

Consequences of Too Much Sun:

• Sunburn: redness, pain, swelling, blisters.
• Premature aging: wrinkles, loose skin.
• Eye problems: increased risk of cataracts.
• Overheating: too much sun raises body temperature.

Balance is key – enjoy the sun, but don’t overdo it!