An article written by Dr. Syeda Bisma; edited by Dr. Taha Murtaza.

Vitamin D is known as the “Sunshine vitamin” since the body requires light to produce it and it is an essential vitamin for many functions ranging from the preliminary functions of bone health to immune system support. But still there are several people across the world with Vitamin D deficiency and this article will endeavor to explain via symptoms of low Vitamin D, causes of Vitamin D deficiency and consequence if neglected. includes vitamin D, which is being marketed as a fat soluble vitamin that is naturally produced in the body based on sun exposure. The other source of vitamin D is some of the foods and supplements Also vitamin D is needed in the body and is found in foods and supplements. There are essentially two types of vitamin D: D2 is ergocalciferol and D3 cholecalciferol as mentioned above in detail.

Some Major Functions of Vitamin D; Why there is a need to read about Vitamin D Deficiency ?

Bone Health; Vitamin D Deficiency can destroy your bone health:

Vitamin D regulates the amount of calcium and phosphorus required to form or maintain bone. Fair and adequate amount prevents rickets in children and infants, osteomalacia or osteoporosis in adults.

Immune Function:

It increases the effects against the pathogens of the monocytes and macrophages- which is part of the immune system- the white blood cells.

Mood Control:

Recent studies imply that Vitamin D is linked to regulation of mood and thus deficiency results in depression.

Chronic Disease Prevention:

As it has been mentioned earlier, fluctuation in vitamin D blood level can point to the development of several chronic ailments such as cardiovascular diseases and diabetes and several types of cancer.

Causes of Vitamin D Deficiency

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This is important because, as it will be noted in the succeeding segments, vitamin D deficiency has many causes. Rickets can be attributed to a large number of factors although the common feature is a lack of vitamin D. Some of the leading causes include:

Dietary Insufficiency:

Unfortunately, vitamin D deficiency or gaining most of our food sources from other food categories that are low in Vitamin D like; cereals, white fish, and yogurt.

Skin Pigmentation:

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They said that persons with dark skin have thicker skin and contain more melanin, which hinders the skin ability to synthesize vitamin D from sunlight.

Age:

One will also notice that this human body does this in response to aging, decreasing the production of vitamin D. Older persons also, especially during the day, spend time indoors, thus having limited or no access to adequate sunlight.

Obesity:

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Higher level of body fats will store vitamin D and thereby reduce the amount present in the bloodstream.

Certain Medical Conditions:

Some diseases or condition- celiac disease, crohns disease, kidney disease, and liver disease may have an impact on the metabolism or absorption of vitamin D in our body.

Medications: Some medications may affect the content of vitamin D in the organism for example; anticonvulsant and glucocorticoids.

Malabsorption Syndromes:

The absorptive area of the gastrointestinal tract may in some circumstances be compromissed and therefore affect non-prohormonal vitamin D from foods.

Pregnancy and Lactation:

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When the needs of Vitamin D of pregnant and lactating females are not fulfilled, Vitamin D deficiency might happen.

Some reasons include:

In northern latitudes; people spend most time indoors; or over-sunbathing which limits the manufacture of vitamin D.

iknoweverything article 14 signs of vitamin d deficiency's image showing an infographics most vit d deficient states in us

An infographic made by Dr. Taha Murtaza

Here are 14 signs that signal that you could be suffering from a vitamin D

Deficiency

1. Muscle Weakness and Aches

Indeed, as is especially noteworthy, the most manifest sign of vitamin D lack is tiredness, tiring. If you are always tired but get up one morning with a good sleep then the possibility could be that you ar suffering from Vitamin D non-sufficient. Different research has indicated that could be Vitamin D non-sufficiency that lead to the condition of exhaustion and low energy levels.

2. Bone Pain and Muscle Weakness

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Vitamin D takes an active and very crucial role in the absorption of calcium, with which the bones are formed. This is very vital and its deficiency leads to osteomalacia in the adult-a disease characterized by painful and tender bones. Second, muscle weakness spreads to become a dominating characteristic along with the loss of ability to carry out even basic or exercise work.

3. Mood Changes

That is why, it should be underlined that vitamin D is associated with mood regulatory processes. This paper has also manifested that deficiency is related to increased levels of depression, anxiety, mood swings. I bet there are thousands of factors that can and do lead to depression and if a person cannot identify an obvious cause for their depressed state then maybe they should get their Vitamin D checked.

4. Common Illness or Disease & Conditions

It has been postulated that vitamin D raises the efficiency of monocytes and macrophages

which are two very important types of white blood cells that play an important role in immunity. Severe deficiency may hence predispose an individual to infections particularly the respiratory system infections.

5. Hair Loss

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As much as hair loss is an indication of many possibilities, it has been definitively affirmed that hair loss is affiliated to alopecia areata an autoimmune disease resulting in rounded hair loss /If there is any special point concerning peculiar hair thinning, then, its meaning may be vitamin D deficiency.

6. Slow Wound Healing

This vitamin deficiency will keep the body tissues in a precarious state, such that if they get injured it will be challenging to heal. Perhaps, at least in part, this is because vitamin D is known to play a role in inflammation as well as cell growth. If you realize that wounds do not heal for a long time, then look at the level of vitamin D.

7. Osteoporosis

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It also gives rise to a lower bone mineral density and such experiences fractures They are also that is due to deficiency in vitamin D. But if you are one of those people who have brittle bones or have already been diagnosed with osteoporosis then lack of vitamin D can be blamed.

8. Dental Problems

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Yet another factor of oral health is vitamin D, which interferes with the levels of two significant minerals: Calcium and phosphorus – for teeth. Without it, one may be a candidate for other illnesses for instance tooth decay and gum diseases may act on you.

9. Chronic Pain

Subsequent research confirms that deficiencies in vitamin D are linked to chronic pain diseases including fibromyalgia. If you are experiencing some other undiscovered chronic discomfort, it is also less strenuous to reassume getting back your vitamin D amount a little bit.

10. Poor Cognitive Ability

Health research studies have shown that vitamin D is linked to cognitive decline and sets off dementia. If the person, or his family has problems with memory, this may be the most sensible reason to think of vitamin levels.

11. Gastrointestinal Disorders

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Individuals with G.I issues might not so well absorb vitamin D Some conditions for example; gas, bloating or even irritable bowel syndrome could be related to vitamin D because for one to have a healthy gut, their levels must be okay.

12. Weight Gain

Moreover, research also done reveal that people who are over weighted most of the time will be mentioned to have low vitamin d levels. This may be so in view of the fact that vitamin D is a hormone, which has metabolic and feeding activities on the body. Another of the signs which suggest you may need to get your vitamin D levels checked is if you find your weight has increased for no apparent reason.

13. High Blood Pressure

Research has pointed out that possibly there maybe a link between vitamin D and high blood pressure. It can also play its role in managing high blood pressure. This makes blood pressure increase and there is need to checkup since low level of vitamin D is abnormal.

14. Skin Problems

Many skin disorders including psoriasis, eczema and Vitiligo have also been found to be caused by lack of vitamin D. Of course, if your skin issues are acute or if they are actively progressing, the check of vitamin D level may be helpful.

Kinds of Vitamin D Supplements

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• Vitamin D2 (Ergocalciferol):

In its normal form, it is sourced from yeast and fungus, and is less capable of increasing the level in blood than D3.

• Vitamin D3 (Cholecalciferol):

Made from fish-liver oil or lanolin which is the wool of the sheep naturally. This is a bolder and long lasting species in the human body.

Recommended Dietary Allowances of Vitamin D

RDA for vitamin D varies with age, gender, and life stage:

• Infants (0-12 months): 400 IU (10 mcg)

• Children (1-18 years): 600 IU (15 mcg)

• Adults (19-70 years): 600 IU (15 mcg)

• Adults (71 years and older): 800 IU (20 mcg)

• Pregnant and Breastfeeding Women: 600 IU (15 mcg)

Guidelines to Ensure Healthy Vitamin D Levels

Vitamin D is necessary for the growth of the body, production of energy and the maintenance of the immune as well as the nervous system. Failure to have enough of this vitamin results in weakness and increase in vulnerability of the bones. Recommendations are as follows:

1. Sun exposure:

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About 10-30 minutes before noon a couple of times in a week depending with the skin type, place of residence and the season. Remember that this has to be followed by use of sunscreen layer or cream.

2. Dietary sources:

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You should eat foods that are rich in vitamin D such as fish include salmon, mackerel, sardines other fatty fishes, Cod liver oil, Meals that included fortified dishes like milk, orange juice or cereals, Egg yolks and Cheese

3. Supplements:

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Due to increased body fat or lack of sunshine or other natural food products containing vitamin D, a prescription for vitamins might be warranted. Health on care provider to recommend the amount of supplements to take.

4. Scheduled Follow-up:

It is constructed to recommend that in a person who has such risk factors for developing the deficiency as avoiding the sunlight, having dark skin, or certain disease, the Vitamin D level in blood should be monitored.

5. Healthy Lifestyle:

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In general, any kind of healthy living which involves taking balanced diet and or doing exercises are important since a healthy body and lifestyle can augment metabolism of vitamin.

6. Limit Alcohol and Smoking:

Interactions with vitamin D are alcohol and smoking since they cause disruption of absorption as well as metabolism.

7. Use Seasonal Variations:

Just be aware that it takes such a long time to produce vitamin D if you are in winter season or live in an area where there is very little of sun. It also entails change regarding consumption according to this.

Blood Tests for the detection of Vitamin D Deficiency

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The most reliable way when it comes to the diagnosis of the possible vitamin D deficiency is a blood sample. The following would be what a patient expects:

25-Hydroxyvitamin D Test:

While it establishes the extent or concentration of 25(OH)D in your blood which you should understand is the principal metabolite of vitamin D.

1. Normal Levels: Typically promoted for ranging between 20-50 ng/mL or 50-125 nmol/L.

2. Deficient Levels: It is defined to be normally at a level below 20 ng/ml (50 nmol/l).

3. Inadequate Levels: The normal range is 20 to 29 ng/mL (50 to 72 nmol/L); you start to become at risk of deficiency if your level gets to this range.

Conclusion

That is, Vitamin D is bounded nutrient which is very important and almost indispensable for ones overall health. Insufficient amounts of the vitamin cause various symptoms ranging from mild to severe levels: such as inflammation, changes in the immune systems and cognitive function, and other consequences, for example. The first sign is diagnose one for any existing proof of a lack of vitamin D in the body.

If you ever belonged to any of those categories, it is recommended that you consulting the right doctor to get the right tests and recommendations. As we have clearly seen simple modifications in your diet, way of life and intake of nutritional supplements can considerably enhance your Vitamin D level and, in so doing, the general health of the body.

Adequate Vitamin D intakes will also enhance bone mineralization and mass, immune and mood, and brain health. So just remain active in the activities leading to it- your body will not regret it.