Is Your Body Getting Enough of the “Sunshine Vitamin”? Know all about Vitamin D deficiency in Adults

Tue, 22 Jun 2021 05:57:06 +0000

The Buyt Desk

Have you been feeling tired off lately? Are you experiencing pain in bones and joints, especially the back? Muscle cramps and mood changes are a part of your day. You are likely having a deficiency of vitamin D.

Should you be bothered about vitamin D deficiency?

Your body does not produce vitamins. Nonetheless, they are essential for the proper functioning of the body. Importantly, they are responsible for the body’s immunity. Vitamin D is unique because your skin can produce it on exposure to sunlight. It is a vitamin responsible for bone health. It keeps bones strong by facilitating the effective absorption of calcium. It protects your body against infections. Thus, vitamin D deficiency can be a probable cause of low immunity or inflammation.

Does vitamin D deficiency cause diseases?

Scientific research highlights the correlation of vitamin D with certain chronic illnesses. You can feel mood swings if your body is deficient in vitamin D. The linkage between this vitamin and mental health is strong. Vitamin D deficiency can probably cause disorders like depression and schizophrenia.

There is a proven correlation between vitamin D deficiency and advanced cancer with symptoms of fatigue and low appetite. Research reports that vitamin D has anti-cancer properties, but its role as a treatment for cancer is under investigation.

Why do you have vitamin D deficiency?

The answer to this is not difficult. If your exposure to the sun is less then your body will lack the “sunshine vitamin”. Ultraviolet B (UVB) sunlight helps produce vitamin D in the body. Another reason is that your diet lacks vitamin D-rich foods. Lastly, vitamin D deficiency may be a physiological problem where your body is unable to metabolize the vitamin. Obesity, pollution, smoking, certain drugs, age, geographic location, lack of exercise are risk factors for vitamin D deficiency.

How much vitamin D is enough?

You are deficient in vitamin D if the serum level of the vitamin is below 50nmol per liter. This is when a physician may recommend vitamin D supplements. A simple blood test can determine the level of vitamin D in the body.

Be alert and nip the vitamin D deficiency in the bud.

Dietary sources of vitamin D include fish like salmon, beef liver, cheese, mushrooms, and egg yolks. Naturally-occurring vitamin D-rich foods are less. Therefore, the market sells foods fortified in vitamin D like orange juice, milk, yogurt, and cereal. Focus on consuming a balanced diet and assure these foods are a part of it.

Exposure to the sun can ensure a sufficient vitamin D level in your body. However, the period of sun exposure will vary depending on your location, melatonin level, and the season. Sunrays between 10 am to 3 pm are most powerful.

If vitamin D deficiency is alarming, like the case of osteoporosis, it requires treatment. The treatment dose of vitamin D is 1250 µg (50,000 IU) vitamin D once for 8 weeks, followed by a maintenance dose of 37.5–50 µg (1500–2000 IU) daily. However, refrain from self-medication and always consult a certified medical practitioner before consuming any medicine.

Now, you are aware of the importance of vitamin D for your body. Eat foods with vitamin D, soak in the sun, and maintain an active lifestyle to prevent vitamin D deficiency.

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The Irony of Vitamin D Deficiency in A Country with Abundant Sunshine!

Mon, 02 Nov 2020 07:04:52 +0000

By Bhavna Malhotra

Consultant, Nutrition & Lifestyle

Email: bhavna.nutritionqueries@hotmail.com

Vitamin D is known as ‘sunshine vitamin’ plays a vital role in human physiology. The deficiency of this vitamin has become common in a country full of sunshine most part of the year. Isn’t it an irony? So, what is Vitamin D? Why is it essential for our health, and why do Indians living in a tropical country falling short of this vitamin?

Vit D is a fat-soluble vitamin. It is majorly produced (around 90%) by the skin in response to sun exposure. Certain types of fish, fish oils, egg yolks and fortified dairy are some of the food sources of this vitamin. Vegetables and grains are a poor source of Vitamin D. The recommended daily amount (RDA) for this vitamin for Indians is 600 IU (ref RDA 2020). It is essential primarily for keeping your bone health good as it helps in proper calcium absorption. However, a deficiency of this vitamin has been associated with host of other medical conditions like cardiovascular disease, impaired cognitive function, lowered immunity, severe asthma in children and even some cancers.

So why is it that Indians are facing Vitamin D deficiency despite plentiful sunshine:

Increased indoor lifestyle due to urbanization which leads to less exposure to sunlight.
Increase in pollution which hampers the synthesis of Vitamin D in the skin by UV rays.
Changing food habits contribute to low dietary calcium and Vitamin D intake
Phytates and phosphates which are present in fiber rich diet, can deplete Vitamin D stores and increase calcium requirement
Increased skin pigmentation, darker skin and application of sunscreens
Cultural practices such as the burqa and purdah
Unspaced and unplanned pregnancies in women with a dietary deficit which can lead to worsening of Vitamin D status in both mother and child
Limited availability of Vitamin D fortified foods

Since the deficiency of this vitamin has become prevalent, we should be aware of the common clinical symptoms to get a timely investigation done. Some of the common symptoms are:

Fatigue
Bone pain
Muscle weakness, muscle aches, or muscle cramps
Mood changes, like depression.

The symptoms are so vague that they are often missed and attributed to just too much stress and work. However, it is important to be observant and rule out the deficiency with the help of a blood test. A reading of less than 20 ng/ml is considered a deficiency and a reading between 20-50 ng/ml is interpreted as adequate. Only diet and sun exposure are not enough if the levels are very low. A supplement has to be taken as prescribed by your physician.

So, what are the steps to be taken if diagnosed with a deficiency? Spend at least 20 minutes daily in the sun without sunscreen and with minimal clothing on. The UV-B rays responsible for Vitamin D synthesis are maximal between 11 am to 3 pm but given the risk of heatstroke choose a time of the day when the sun is not too harsh. Hence in summers let the exposure be towards 11 am, and in winters it can be afternoon. Get a Vitamin D supplement prescribed by your physician and complete the course religiously. Include Vitamin D rich foods like fatty fish, egg (with yolk), fish oils and fortified foods. Some Vitamin D fortified dairy products and oils are available in the market. So read the label and choose wisely.

At the policy level Government should run awareness programs in schools and educate even health care professionals about the increasing prevalence of deficiency of this vitamin. Food fortification should be done for more products like wheat flour and rice flour which are staple in Indian diet. Blood tests for screening should be made more affordable and accessible for people living in rural areas. Supplements should be provided at PHC level to high-risk population like pregnant/ lactating women, children and elderly.

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