What exactly is vitamin D?Commonly known as the sunshine vitamin, vitamin D is important for regulating the amount of calcium and phosphate we have in our body. These are the nutrients our body uses to keep our bones, teeth and muscles healthy. Show
‘One of the ways we get vitamin D is through exposure to sunlight,’ says Dr McClymont. ‘As many people have switched to working from home, we may be spending less time outdoors than we’d like, and especially during the winter months it’s important to think about the other ways we can get essential vitamin D.’ What does it mean to have a vitamin D deficiency?A vitamin D deficiency is simply when you don’t have enough vitamin D in your body. In winter and when we're spending more time indoors, we're not able to get all the vitamin D we need from sunlight which can lead to vitamin D deficiency. Some people will never get high enough vitamin D levels as they don’t get enough exposure to the sun, or they may be at a higher risk. In these cases, it's recommended to take a daily vitamin D supplement all year round. What does it mean to have a vitamin D deficiency?Usually, there are no symptoms of a vitamin D deficiency. If they’re present the signs are often subtle, but some people may notice:
Vitamin D deficiency can also lead to bone density loss, which makes bones more fragile and increases the risk of fractures after a fall. 'Vitamin D plays a vital role in keeping our immune system working as it should, so if you frequently find yourself feeling under the weather or battling a cold, it might be down to a deficiency,' says Dr McClymont. Who’s at risk of low vitamin D?
How can I prevent a vitamin D deficiency?Fortunately, it’s relatively easy to maintain good vitamin D levels. According to NHS guidelines, babies up to 1 year of age need between 8.5 and 10 micrograms of vitamin D a day, while children between 1 and 4 should aim for 10 micrograms a day. This is recommended throughout the year. Adults and children above the age of 4 should supplement with 10 micrograms of vitamin D a day during the winter months. Supplements are available from nearly all pharmacies and are available in a range of doses. For a mild vitamin D deficiency, it may be enough to just take the recommended 10 micrograms a day. More severe deficiencies may require higher doses of vitamin D – but always talk to a pharmacist or GP if you’re unsure. ‘Although getting enough vitamin D is important, it’s also vital to remember plenty of sunscreen to protect yourself against the damaging effects of UV radiation,’ says Dr McClymont. ‘People who wear sunscreen can still manufacture enough vitamin D in their skin, with studies finding no association between sunscreen use and vitamin D deficiency. So there’s no reason to avoid it to increase your vitamin D levels.’ What good sources of vitamin D are there?
How can I treat a vitamin D deficiency?There are 3 ways to treat a vitamin D deficiency:
This article has been approved by Dr Rhianna McClymont, Lead GP at Livi. Vitamin D deficiency — when the level of vitamin D in your body is too low — can cause your bones to become thin, brittle or misshapen. Vitamin D also appears to play a role in insulin production and immune function — and how this relates to chronic disease prevention and cancer — but this is still being investigated. Although the amount of vitamin D adults get from their diets is often less than what's recommended, exposure to sunlight can make up for the difference. For most adults, vitamin D deficiency is not a concern. However, some groups — particularly people who are obese, who have dark skin and who are older than age 65 — may have lower levels of vitamin D due to their diets, little sun exposure or other factors. The Recommended Dietary Allowance (RDA) for adults is 600 international units (IU) of vitamin D a day. That goes up to 800 IU a day for those older than age 70. To meet this level, choose foods that are rich in vitamin D. For example, choose fatty fish, such as salmon, trout, tuna and halibut, which offer higher amounts of vitamin D, or fortified foods, such as milk and yogurt. Don't overdo it, though. Very high levels of vitamin D have not been shown to provide greater benefits. In fact, too much vitamin D has been linked to other health problems. If you're concerned about whether you're getting enough vitamin D, talk to your doctor about your diet and whether a vitamin supplement might benefit you. Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. To provide you
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. What happens when your vitamin D gets low?Vitamin D deficiency can lead to a loss of bone density, which can contribute to osteoporosis and fractures (broken bones). Severe vitamin D deficiency can also lead to other diseases. In children, it can cause rickets. Rickets is a rare disease that causes the bones to become soft and bend.
What are the five signs you may have vitamin D deficiency?Here are five signs to watch out for:. Fatigue. Feeling fatigued and sluggish is probably the most common sign of vitamin D deficiency, Dr. ... . Broken Bones and Stress Fractures. “Bone fractures that don't heal quickly are another sign [of vitamin D deficiency],” Gittleman says. ... . Low Immunity. ... . Muscle Pain and Achiness. ... . Hair Loss.. How can I raise my vitamin D level quickly?Spend time in sunlight. Vitamin D is often referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient. ... . Consume fatty fish and seafood. ... . Eat more mushrooms. ... . Include egg yolks in your diet. ... . Eat fortified foods. ... . Take a supplement. ... . Try a UV lamp.. |
What are the symptoms of low vit d
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