Vitamin D, commonly known as the sunshine vitamin, is produced in the body when skin is exposed to sunlight. This fat-soluble vitamin is essential for many bodily functions, including strong bones and a robust immune system. But that doesn’t stop there: recent research suggests that vitamin D may also help prevent cancer and a variety of chronic diseases, including osteoporosis, depression, type 2 diabetes, heart disease, and multiple sclerosis.
Indiatoday spoke to Dr Aashish Chaudhry, Director and Director, Orthopaedics and Joint Replacement, Aakash Healthcare, New Delhi, to find out more.
Despite abundant sunlight, vitamin D deficiency is widespread in India. Defined as a blood level below 20 ng/mL (21-29 ng/mL is considered deficient), vitamin D deficiency affects a significant percentage of the population. Most adults should aim for a daily intake of 1,500-2,000 international units (IU) of vitamin D. Read on to learn about the symptoms and treatment of this widespread deficiency.
Symptoms of Vitamin D Deficiency
Symptoms and signs of vitamin D deficiency tend to be more noticeable in children than in adults. In children, symptoms of deficiency can include muscle weakness, aches and pains (in mild deficiency cases), muscle weakness, bone pain, and joint deformities.
Symptoms tend to be less noticeable in adults but may include fatigue, bone loss, bone and joint pain (especially in the back), muscle weakness, pain, cramps, and mood changes such as depression.
Vitamin D plays a vital role in many bodily functions, especially keeping bones strong, and a lack of it can reduce bone density, leading to osteoporosis and fractures. Severe vitamin D deficiency can also lead to other illnesses in children and adults alike. In children, it can cause rickets, a rare disease that causes bones to soften and bend. In adults, the disease can cause osteomalacia, which can lead to bone pain and muscle weakness.
How can I get more Vitamin D?
While vitamin D deficiency may sound scary to many people, correcting your numbers is relatively easy. The easiest way to get your daily vitamin D intake is to get 15 minutes of sunlight. Additionally, certain foods contain natural vitamin D, including cheese, mushrooms, egg yolks, beef liver, and oily fish like salmon, tuna, and mackerel.
Additionally, you can get vitamin D from fortified foods. Dairy products such as milk, breakfast cereals, orange juice, soy drinks, and yogurt are examples of foods that often contain added vitamin D. Finally, vitamin D deficiency can be treated with supplements. Ask your doctor about the recommended dosage, frequency, and duration of use.
Is taking too much vitamin D harmful?
Vitamin D is essential for health, but taking too much can be harmful. Taking large amounts of vitamin D supplements over a long period of time can cause hypercalcemia, an excess of calcium in the body. This condition can lead to nausea, vomiting, weakness, and serious complications such as kidney damage, kidney stones, tissue calcification, and heart problems.
For most people, a 10 microgram daily vitamin D supplement is sufficient. Excessive vitamin D intake is most often from taking too many supplements, not from sunlight, because the skin regulates vitamin D production.
Always consult with a medical professional before taking a vitamin D supplement to ensure you are getting the right amount – balance is key to optimal health.
