Why should we care about Vitamin D?
Vitamin D is a pro hormone synthesized by your body when your skin is exposed to the sun. Vitamin D aides your body in the absorption of Calcium and phosphorus. Both of these minerals are integral in the development of strong bones and strong teeth. Dry brittle bones are at increased risk of fracture.
Where do we get Vitamin D from?
The three ways to obtain Vitamin D include from our skin, our food and via supplementation. The daily recommended dose of Vitamin D is 600 International units for 1 year old to 70 years old. For 71 years or older, the recommended dose is 800 international units daily. People deficient in Vitamin D may have soft, brittle thin bones. For severe deficiency in children, they can suffer from a condition called Rickets. In this disease, the bones can be so soft, the child can have bowing of its bones. This condition is more common in African American children. Osteomalacia is the condition in adults characterized by severe Vitamin D deficiency.
Some of the foods high in vitamin D include fatty fishes like tuna, salmon or mackerel. In addition, you can find high levels of vitamin D in dairy products including soy milk, cereal, egg yolks and in beef liver.
What symptoms will I have if I am deficient in Vitamin D?
Often patients with vitamin D deficiency suffer with symptoms of fatigue and tiredness. When replenished with Vitamin D, the symptoms of fatigue and tiredness typically resolve. Other complaints of patients with vitamin d deficiency include bones pain or muscle aches. They can also complain of hair loss, bone loss, depression and impaired wound healing.
So how can I find out if I have Vitamin D deficiency?
If you are having any of the aforementioned symptoms, see your physician and they can easily assess your symptoms and determine if you need blood testing to check for Vitamin D deficiency.
What do I do if my vitamin D level is low?
1)Increase the amount of time you spend in the sunlight. Vitamin D deficiency is more common in certain groups including African-Americans, persons that stay in northern latitudes, persons that are home bound, and in persons that work the night shift. Most of these groups have a job that does not allow them to spend a lot of time in the sun. In addition, members of the Navy might suffer with vitamin D deficiency due to decreased sunlight exposure after spending most of their time underwater in a submarine. You should spend at least 15 minutes in the sun at least three days a week to promote adequate Vitamin D levels.
African Americans more commonly suffer with Vitamin D deficiency due to the melanin in the skin tone. Because of the melanin, they do not absorb the UV rays as much as lighter toned persons. Subsequently, less Vitamin D is synthesized with sun exposure. So African Americans may need to spend a little more time in the sun to get Vitamin D produced. Nonetheless, African Americans do have less of a risk of osteoporotic fracture than other cultures, despite the increased likelihood of Vitamin D deficiency. This has been linked to the increased bone density and increased muscle mass found in African American patients.
2)Increase the Vitamin D in your diet via fatty fishes, dairy products or beef liver.
3)Supplementation. Most patients with laboratory levels reflecting low Vitamin D may need to take the Vitamin orally to replenish.
