March 20
Vitamin D, often referred to as the "sunshine vitamin," plays a vital role in maintaining our overall health. Yet, many individuals unknowingly fall prey to a deficiency in this essential nutrient. In this blog, we'll dive into the world of vitamin D deficiency, exploring its symptoms, risk factors, importance in the body, consequences, and strategies to prevent it.
Vitamin D is a fat-soluble vitamin, where once absorbed into the body, it is converted into calcitriol by the liver and kidneys. It aids in the absorption of calcium and phosphorus, crucial for maintaining strong bones and teeth, and preventing conditions like osteoporosis. Vitamin D also contributes to various biological processes, including immune system support, muscle function, and cell growth.
Symptoms of Vitamin D Deficiency
Common signs of vitamin D deficiency include:
- Feeling constantly tired, despite adequate rest.
- Difficulty in performing everyday tasks due to weak muscles.
- Aching bones, often mistaken for arthritis or fibromyalgia.
- Weakened immune system leading to increased susceptibility to infections.
- Mood disturbances, including feelings of sadness and low energy.
- Slower healing of wounds and injuries and easily bruised.
Who is more likely to have a vitamin D deficiency?
Higher melanin levels in darker skin reduce the skin's ability to produce vitamin D in response to sunlight. Because of this natural protection, persons with darker skin tones need to spend more time in the sun in order to produce the same amount of vitamin D as those with lighter skin tones.
Higher melanin levels in darker skin reduce the skin's ability to produce vitamin D in response to sunlight. Because of this natural protection, persons with darker skin tones need to spend more time in the sun in order to produce the same amount of vitamin D as those with lighter skin tones.
Lack of Sun Exposure, especially in regions with long winters or for individuals who spend most of their time indoors.
Additionally, those who have osteoporosis, or who have digestive disorders such celiac disease or inflammatory bowel disease can reduce the absorption of vitamin D.Importance of Vitamin D in the Body:
Bone Health: It's crucial for the absorption of calcium and phosphorus, which are essential for maintaining strong bones and preventing conditions like osteoporosis. It’s a fundamental part of ensuring proper mineralisation of bones and aids in the production of osteocalcin, a protein necessary of bone formation.
Immune Function: Vitamin D supports the immune system, helping the body defend against infections and diseases. In addition to bone health, vitamin D also plays a role in immune function by supporting the body's defence against infections and diseases. Recent studies have suggested a potential link between vitamin D deficiency and an increased risk of certain chronic conditions such as cardiovascular disease.
Mood Regulation: Studies suggest a link between vitamin D and mood regulation, potentially reducing the risk of depression. Vitamin D receptors are found in areas of the brain that are involved in regulating mood. These receptors help to regulate the production and release of neurotransmitters, such as serotonin, which play a crucial role in mood regulation. Furthermore, vitamin D deficiency has been associated with an increased risk of developing mood disorders, such as depression and seasonal affective disorder (SAD).
Muscle Strength: Adequate vitamin D levels are essential for optimal muscle function and strength. Vitamin D plays a role in maintaining muscle strength by promoting calcium absorption, which is necessary for muscle contraction. Additionally, vitamin D deficiency has been linked to muscle weakness and an increased risk of falls and fractures.
Addressing Vitamin D Deficiency with Supplements
UV light from sun rays has far less energy in winter than summer. as humans move further away from equator, we rely more heavily on dietary resource of Vit D eg from eg fatty fish, chia seeds, eggs & mushrooms.
If you have a vitamin D deficiency, your healthcare provider may recommend supplements. These supplements come in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is the form of vitamin D that is naturally produced in our skin when exposed to sunlight. Therefore, it is considered to be more bioavailable and easier for our bodies to absorb compared to vitamin D2 so its more effective at raising the blood levels of vitamin D
In addition to supplements, you can boost your vitamin D intake naturally including taking vitamin D-rich foods like fatty fish (salmon, mackerel), fortified dairy products, egg yolks, and mushrooms. Also, increasing sun exposure can significantly help with vitamin deficiency. Spend time outdoors, especially during the sunny months. Aim for around 15 minutes of sun exposure on your arms and face a few times a week. It is important to note that excessive sun exposure can increase the risk of skin damage and potential skin cancer, so it is crucial to find a balance and protect your skin with sunscreen.