Extreme vitamin D deficiency can lead to osteomalacia that can cause bone pain, joint discomfort, and weakness in muscles.
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It is not just a vitamin in your body. It actually works more like a hormone controlling over 200 genes. Food sources are rare and you need to eat piles of salmon, tune, eggs, mushrooms just to match the vitamin D your skin make in 15 minutes of sun.
Vitamin D is a significant nutrient that the body requires along with calcium for healthy and strong bones. The body can absorb calcium only if it has adequate vitamin D. Vitamin D supports immunity, improves brain health, and regulates inflammation. Body can produce the sunshine vitamin when it gets sun exposure. If you want to increase the vitamin D levels, it is significant to spend some time in the sun with some skin exposed.
Deficiency of vitamin D can cause weak bones while excess can cause hypercalcemia that can pose serious health issues. According to research published in National Library of Medicine, there is connection between long-term vitamin D deficiency and development of autoimmune condition like type 1 diabetes and rheumatoid arthritis. 1
Many people do not get any symptoms if they face vitamin D deficiency. But, extreme deficiency can lead to osteomalacia that can cause bone pain, joint discomfort, weakness in muscles or spasms, difficulty with bone development or teeth. Over a period of time, the weakened bones can cause osteoporosis and the risk of falls and fractures may surge among older people. Deficiency of vitamin D can cause hyperparathyroidism and that’s when the parathyroid glands can lead to hormonal imbalance that can shoot the blood calcium levels high. Below are some symptoms of vitamin D deficiency:
Constant fatigue
Frequent muscle pain, weakness
Frequent illness
Depression
Frequent backache or bone troubles
Weight gain
Slow wound healing
High blood pressure
Weaker teeth
Recently, Clinical Nutritionist Tanay S Mandowara took to his Instagram handle to share the easiest way to get vitamin D naturally. In the post he shared, “open your weather app on the phone and look at the UV number. If it is below three, don’t bother yourself. If it above three, that’s your window. No debates, no fixed timings, just follow the UV index and step into the sun when it actually matters for vitamin D production.” 2
Earlier, Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford, took to his Instagram account and highlighted the significance of sun exposure to receive the sunshine vitamin. He said, “it is not just a vitamin in your body. It actually works more like a hormone controlling over 200 genes. Food sources are rare and you need to eat piles of salmon, tune, eggs, mushrooms just to match the vitamin D your skin make in 15 minutes of sun. Its deficiency is usually silent. You can be low in vitamin D for years without any obvious symptoms. It often shows up as fatigue, low mood, or frequent infections. Too much of vitamin D can backfire. High dose supplements can cause kidney problems.”
He recommending getting enough sun exposure of at least 10 to 30 minutes every day. 3
Meanwhile, you can also include some of the best foods rich in vitamin D to boost the levels naturally. The D vitamin foods can support bone health, improve mood, and energy levels. People with low vitamin D levels suffer from fatigue, depression, and bone-related issues. Other possible symptoms of inadequate vitamin D include frequent infections, hair fall, slow healing of wounds. Severe deficiency of the essential vitamin can also reduce bone density and cause fractures in extreme cases. It is significant to maintain healthy vitamin D levels to lead a healthy life. Check these foods below:
Fatty Fish: If there is one food that deserves the spotlight, it should be fatty fish. Salmon, mackerel, trout, tuna - a regular serving of salmon alone can deliver somewhere between 400 and 600 IU of Vitamin D. Canned tuna is the more economical version of the same idea and still brings something to the table.
Cod Liver Oil: It is yet another vital source of vitamin D. One tablespoon can offer more than 1,000 IU. Many individuals take it in capsule form now so they never have to think about the taste. If your vitamin D levels are severely low and you desire something that works fast, this is one of the more straightforward options available.
Eggs: If you’re someone who throws away the yolk, you should stop making this mistake now. That’s where the vitamin D lives. The amount is not that big per egg, but it adds up if you are eating eggs on a regular basis.
Mushrooms: They have emerged as one of the few plant-based sources of vitamin D when exposed to sunlight. They also provide key minerals like selenium, copper, iron, and potassium that can support immunity, heart health, and effective blood circulation.
Mushrooms have emerged a vital source of B vitamins that may include riboflavin, niacin, and pantothenic acid that can enhance energy levels and brain functioning. B vitamins support healthy growth of nails and hair.
Milk: Most regular cow's milk is fortified with Vitamin D, somewhere around 100 to 120 IU per cup. It's not a huge number but if you're drinking it daily it adds up. Should you have switched to using oat milk, soy milk or almond milk, most of them are fortified just like that although not all of them do it. The important information to know here is that cheese and ice cream, despite their origin being milk-based, are not fortified as well.
Therefore, we may conclude here that vitamin D is a fat-soluble vitamin that plays vital role for maintaining your overall health. When you have adequate vitamin D in the body, it can keep the bones strong, improve mental health, and help you get sound sleep. Many individuals suffer from low vitamin D these days due to long working hours.
FAQs
How does vitamin D deficiency affect bone health?
Vitamin D deficiency impairs calcium absorption, leading to weak bones, osteomalacia, and increased risk of osteoporosis, falls, and fractures. Severe deficiency can cause bone pain, joint discomfort, muscle weakness, and dental problems due to poor bone development.
What are the most effective natural ways to increase vitamin D levels?
The best natural method is sensible sun exposure when the UV index is above 3, ideally 10 to 30 minutes daily. Eating vitamin D-rich foods like fatty fish, cod liver oil, eggs (yolk), mushrooms exposed to sunlight, and fortified milk can also help boost vitamin D levels.
How do food sources of vitamin D compare to sun exposure in terms of effectiveness?
Sun exposure can produce significantly more vitamin D within 15 minutes than typical food intake. For example, a 15-minute sun exposure can yield more vitamin D than eating large quantities of salmon, tuna, or eggs. Food sources are helpful but usually less efficient without adequate sunlight.
What are the risks of taking too much vitamin D?
Excessive vitamin D, often from high-dose supplements, can cause hypercalcemia, leading to kidney problems and serious health issues. It is essential to avoid overdosing on supplements and maintain balanced levels through sunlight and diet.
How can I monitor if I am getting adequate sun for vitamin D production?
You can check your local UV index via a weather app. Exposure when the UV index is above 3 is effective for vitamin D synthesis. Expert advice suggests taking advantage of those optimal UV windows rather than fixed times to maximize vitamin D production safely.
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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