You know that vitamins are good for you. You also know that humans can get Vitamin D from the warm rays of the sun. There are also Vitamin D supplements available over the counter. Low levels of Vitamin D in the body can make you feel tired and cause bone pain and muscle weakness.
What does Vitamin D do?
“Vitamin D is an antioxidant and anti-inflammatory. It protects brain cells and supports immune health. It also regulates calcium and phosphate in the body,” says Joshua H. Brandon, MD, family medicine physician at Norton Community Medical Associates.
Calcium is important for bone health, but you need vitamin D to absorb it, says Dr. Brandon.
How do you get Vitamin D?
This essential nutrient is found in some foods, such as fatty fish like salmon and mackerel, and fortified milk and cereals that have added vitamin D.
“Your body produces vitamin D when your skin is exposed to direct sunlight,” says Dr. Brandon. “Chemicals in your skin convert sunlight into active vitamin D, making it available for your use.”
Because children spend more time outdoors than adults, they usually don’t have low levels of Vitamin D. Adults should not neglect skin precautions while getting Vitamin D from sunlight, as studies have shown that prolonged exposure to sunlight can damage the DNA in cells, cause skin cancer and accelerate skin aging.
“Don’t go a day without sunscreen or a hat in order to get more vitamin D,” says Dr. Brandon. “The benefits of protecting your skin from the sun far outweigh the drawbacks, and you can maintain healthy vitamin D levels without damaging your skin.”
Besides sunshine and certain foods, the best way to boost your vitamin D is to take a supplement.
“Vitamin D is available over the counter and does not require a prescription,” says Dr. Brandon. “Adults over the age of 18 need 15 to 20 micrograms per day, depending on gender, pregnancy status, and age.”
How do I know if I have a Vitamin D deficiency?
Signs of Vitamin D deficiency include:
- Malaise
- Lack of sleep
- Feelings of depression or sadness
- Hair removal
- Weakness affecting the arms, legs, and ability to walk
- Loss of appetite
Deficiency of vitamin D can lead to bone-related conditions, including osteomalacia, weakened or brittle bones (osteoporosis), and increased risk of fractures.
Annual blood tests
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Risk Factors for Low Vitamin D Levels
For most people, low vitamin D levels aren’t a problem. Most adults get most of their recommended daily intake of vitamin D from their diet. The rest can be obtained through exposure to sunlight. (Vitamin D is sometimes called the sunshine vitamin.)
Other risk factors include:
- Dark skin: People with darker skin have a harder time converting sunlight into Vitamin D.
- Weight gain: Obesity has been linked to lower vitamin D levels, although researchers aren’t sure exactly why.
- Access to sunlight: People who are confined to their homes or don’t get outside much are at higher risk of vitamin D deficiency.
- Over 65: As we age, our body’s ability to produce vitamin D decreases.
- Weight-loss surgery: Having weight-loss surgery can affect how well your body absorbs vitamin D from food.
Can you get too much vitamin D?
It’s possible to get too much vitamin D, so it’s important to get the right amount, says Dr Brandon.
“Vitamin D toxicity, also known as hypervitaminosis, can cause dizziness and nausea,” he said.
If left untreated, vitamin D toxicity can lead to a buildup of calcium in the blood, which can cause bone pain and kidney problems, including kidney stones.
What are the risks of having low Vitamin D levels?
People who are chronically deficient in Vitamin D may experience the following symptoms:
- Increased risk of death from heart disease
- Mental problems, especially among the elderly
- Bone pain and osteoporosis
- High blood pressure
- Increased risk of some cancers
How do I know if I have a Vitamin D deficiency?
The signs of vitamin D deficiency can be subtle.
“A simple blood test can tell your doctor if you need vitamin D supplementation,” says Dr. Brandon. “Vitamin D is measured in nanograms per milliliter (ng/mL). We recommend roughly 20 to 50 ng/mL. Again, this depends on a number of factors. Your doctor can help determine the right level for you.”
When you visit your doctor, ask about your vitamin D status. Annual checkups with your healthcare provider can help prevent low vitamin D levels. You may need vitamin D supplements, with or without calcium. Eating more foods rich in vitamin D doesn’t usually fix low vitamin D levels, so you’ll likely be recommended to take a pill every day.
“We want to set the stage for lifelong health, and that starts with a baseline look at your current health, including your blood pressure, cholesterol and vitamin D levels,” Dr. Brandon said.
