Vitamin D Helps In Managing This Lifestyle Disorder

Vitamin D Helps In Managing This Lifestyle Disorder

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Vitamin D is essential for a range of bodily functions. Dietary sources provide some vitamin D, but most comes from exposure to sunlight. After the body takes in vitamin D, it needs to convert it to its active form.

Deficiencies can arise if a person does not take in enough vitamin D or their skin has an impaired ability to synthesize it from the sun. A person can also become deficient if the body is not able to absorb the vitamin or convert it to its active form in the liver and kidneys.

Low vitamin D levels can lead to a range of problems, especially relating to the bones and muscles.

Some people have an annual blood test to check for a vitamin D deficiency. The result will show serum vitamin D levels in nanomoles/liter (nmol/l). Healthy levels of serum vitamin D are between 50 nmol/l and 125 nmol/l.

In this article, we look at how to detect the signs of vitamin D deficiency and how to treat it.

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A person may experience vitamin D deficiency if they do not get exposure to enough sunlight.

Vitamin D is a fat-soluble vitamin that the body produces when the skin gets exposed to sunlight.

It is present in a small number of foods, including fortified products.

When vitamin D enters the body, it is not in an active form.

To use it, the body needs to convert it to an active form called 25-hydroxyvitamin D [25(OH)D] or calcidiol.

How much is a deficiency?

The results of a serum vitamin D blood test may show the following:

• Too high and possibly harmful: 125 nmol/l or more
• Sufficient: 50–125 nmol/l
• At risk of inadequacy: 30–49 nmol/l
• At risk of deficiency: 30 nmol/l or less

Functions of vitamin D

Vitamin D has many important functions, including:

• supporting bone health by enabling the absorption of calcium
• promoting muscle health
• modulating the immune system
• aiding cell growth
• reducing inflammation, which helps prevent diseases such as rheumatoid arthritis and psoriasis
• regulating blood pressure and supporting cardiovascular health

Low vitamin D and diabetes

Some experts have suggested that vitamin D may help prevent type 2 diabetes.

However, in a 2019 study, 2,423 people at risk of type 2 diabetes took either a vitamin D supplement of 4,000 international units (IU) a day or a placebo.

Vitamin D levels increased in those who took the supplement. However, taking the supplement did not appear to reduce the risk of diabetes developing.

Learn more about the health benefits of vitamin D.

Vitamin D deficiency can happen when a person:

• does not consume enough vitamin D
• is unable to absorb or metabolize the vitamin D
• does not spend enough time in ultraviolet B (UVB) sunlight

Risk factors

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A person's diet may contribute to vitamin D deficiency.

Various factors can increase the risk of a deficiency.

Diet: People who do not eat enough vitamin D-rich foods, including fortified dairy products and cereals, may have low levels of vitamin D.

Lifestyle factors: Some people spend little time outdoors due to work, ill health, a lack of outdoor space in their neighborhood, or other factors. These people have less opportunity to expose their skin to sunlight. Those who wear clothes that cover all of their body, whether to protect it from the sun or for cultural or religious reasons, may also have a higher risk of a deficiency.

The Office of Dietary Supplements (ODS) recommend that people who use a lot of sunscreen or wear clothing that covers the body should include sources of vitamin D in their diet.

Geographical factors: People living in certain parts of the word — Northern Canada and Alaska, for example — may have less access to the sun's UVB rays, especially in winter. People who live in a hot climate may also be at risk, as they often try to avoid the heat and strong sunlight by staying indoors.

Pollution: Particles in the air can block UVB rays and prevent them from reaching the skin. People who live in highly polluted areas may also be more likely to avoid spending time outside.

Absorption problems: Crohn's disease, celiac disease, and other conditions can affect how the intestines absorb nutrients, including vitamin D.

Medications: Some drugs reduce the body's ability to absorb or synthesize vitamin D. These include steroids and some drugs for lowering cholesterol, among others.

Smoking: Levels of deficiency appear to be higher among smokers. Some experts have suggested that smoking may affect the gene that activates the production of vitamin D-3 in the body.

Obesity: Research has found lower vitamin D levels in people with obesity, or a body mass index (BMI) of 30 or more. This link may be stem from the ways in which body fat affects vitamin D absorption. Some people with obesity may spend less time outdoors due to mobility issues. Those who have undergone bariatric surgery may also have absorption problems. Conversely, people whose BMI of 25–29.9 classified them as overweight appeared to have a lower risk of a deficiency than those who were not overweight. The authors suggest that dietary factors are responsible for this difference.

Skin type: People with darker skin need more sunlight exposure to produce vitamin D than those with lighter skin. People with pale skin or a history of skin cancer may avoid sun exposure to protect their skin from damage.

Age: The ability to convert vitamin D to calcitriol may decline with age due to decreased kidney function. As a result, calcium absorption will fall.

Kidney and liver health: People with liver disease and kidney disease tend to have lower vitamin D levels. These diseases can affect the body's ability to synthesize vitamin D or turn it into its active form.

Pregnancy: The need for vitamin D may increase during pregnancy, but experts remain unsure whether supplements are a good idea. The authors of a 2019 Cochrane review concluded that taking supplements during pregnancy may reduce the risk of preeclampsia, gestational diabetes, low birth weight, and severe bleeding after delivery. However, it may also increase the risk of preterm birth, which is birth before 37 weeks. The authors called for further research.

Breastfeeding infants: Human milk is low in vitamin D, which means that breastfeeding infants are at risk of a deficiency. The Centers for Disease Control and Prevention (CDC) recommend giving a vitamin D supplement to all breastfeeding infants from the first few days of life until they consume 1 l or more of formula milk each day. Supplementation becomes unnecessary at this point because formula milk contains added vitamin D.

Groups with a higher risk

A major study in the United States from 2001–2006 found that 24% of the population were at risk of low vitamin D levels, while 8% were at risk of a deficiency. On the other hand, 1% of the population had levels of vitamin D that were so high that they could be harmful.

In 2019, experts published a report on data from 2011–2012. They looked at how vitamin D deficiencies affect specific populations in the U.S. The findings suggested that African American adults have the highest risk of a deficiency, followed by Hispanic people.

A vitamin D deficiency may produce no symptoms, or symptoms may take several years to appear. However, it may increase the risk of long term health problems.

In time, low levels of vitamin D can lead to:

Osteoporosis: The bones become thin or brittle. The first sign may be a bone breaking easily as a result of minor trauma. It often affects older people.

Osteomalacia: This can affect children. The bones become soft, resulting in bone deformities, short stature, dental problems, fragile bones, and pain when walking.

Researchers are looking into whether other symptoms or conditions, such as depression, bone pain, and weakness, may result from low vitamin D levels.

Can low vitamin D levels lead to hair loss? Find out here.

An individual's specific need for vitamin D will depend on various factors, including their age, UVB exposure, diet, and health status.

If a blood test shows that a person has or is at risk of a vitamin D deficiency, the doctor is likely to advise them to increase their intake.

The ODS recommend the following intake each day:

• 0–12 months: 400 IU (10 micrograms [mcg])
• 1–70 years: 600 IU (15 mcg)
• 71 years and over: 800 IU (20 mcg)

However, it is not possible to measure how much vitamin D a person obtains from sunlight.

Individuals should talk to their doctor about their vitamin D needs and how to increase their intake.

Supplements

Some people may need to take supplements, but it is best to talk to a doctor before doing so, as some can have adverse effects. The doctor will also provide advice on a suitable dosage.

Vitamin D supplements are available for purchase online.

Foods sources of vitamin D

Good dietary sources of vitamin D include:

• oily fish, such as mackerel or salmon
• beef liver
• cheese
• mushrooms
• egg yolks
• fortified foods, including some breakfast cereals, orange juice, milk, soy drinks, and margarine

What are the best dietary sources of vitamin D? Learn more here.

Exposure to natural sunlight

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Short periods spent outdoors can boost vitamin D levels.

Sunlight is important for boosting vitamin D, but inappropriate sun exposure increases the risk of skin cancer.

For safe exposure to sunlight, a person should spend a short time outdoors each day without sunscreen and with their forearms, hands, or lower legs exposed to the sun.

When to do this and for how long will depend on the time of year, geographical location, and other factors.

People should ask their doctor about safe ways to increase sunlight exposure, especially if they have fair skin or conditions that affect the skin, such as psoriasis.

How can you get more vitamin D from the sun? Get some tips here.

The best ways to prevent a vitamin D deficiency are to eat foods that are rich in this nutrient and to spend some time outside each day.

Some tips for avoiding a deficiency include:

Maintaining a healthy body weight: Cycling or walking can provide both exercise and exposure to sunlight.

Treating medical conditions: People with health conditions that affect the absorption of nutrients may find that treating the underlying condition helps boost their levels of certain nutrients, including vitamin D.

Being proactive about preventive health: People with a family history of osteoporosis or vitamin D deficiency may wish to consider speaking to their doctor about screening.

Most people can obtain the vitamin D they need from the diet and exposure to sunlight.

Anyone who is worried about their intake of vitamin D or experiences any of the symptoms of a deficiency should speak to a doctor.

Vitamin D Helps In Managing This Lifestyle Disorder

Source: https://www.medicalnewstoday.com/articles/318060

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Is Vitamin D Oil Based

Is Vitamin D Oil Based

While some of the health claims around vitamin D might have been exaggerated, the buzz around this nutrient isn't without reason. Experts agree it's the one vitamin we should all be taking in the UK, especially during the winter months.

This is because vitamin D plays a key role in immune and bone health, and you can't get enough from the sun between October and March in the UK. It's also hard to get enough from diet alone.

Vitamin D: key facts

• Everyone is advised to take a vitamin D supplement containing at least 10 micrograms (400IU) a day during winter months, and those more at risk of deficiency should take it all year round.
• Don't overdo it as vitamin D can build up in the body - 100mcg (4000IU) is the maximum safe daily dose for adults.
• Tablets are the cheapest option, particularly own-brand or generic versions.
• Gummies and chews are popular, but watch out for added sugar, and for high salt levels in soluble versions.

Read on for advice on how much to take and when, who's more at risk of deficiency, whether you really need vitamin K as well, the facts on vitamin D and Covid, and the cheapest places to buy vitamin D tablets, sprays and gummies.

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Why is vitamin D important?

Vitamin D is important for the health of your bones, muscles and teeth. This is because it helps you absorb calcium and phosphorous from food.

A deficiency can cause weakened bones – this can lead to rickets in children and osteomalacia in adults.

Vitamin D also plays an important role in keeping your immune system functioning properly. This is especially key during winter, when there are more colds and bugs going around.

How much vitamin D do you need per day?

Vitamin D is sometimes referred to as the 'sunshine vitamin' as your body makes it when exposed to the sun.

Five to 15 minutes in the sun before 11am or after 3pm, without sunscreen, and with forearms and lower legs uncovered, should be enough exposure in the summer months. But during the winter there isn't enough sun (or the correct wavelength of UV radiation) to make vitamin D this way in the UK.

This is why the NHS recommends that between October and March, everyone above the age of one takes a daily supplement containing 10mcg (micrograms) of vitamin D (confusingly, sometimes also written as 10μg, or 400IU – International Units).

This includes pregnant and breastfeeding women.

Breastfed babies should also have between 8.5-10mcg a day. Babies on formula milk don't need an additional supplement as it already contains vitamin D. You can find out more in our guide to vitamin D supplements for children.

Some foods, such as cereals, yoghurt drinks and mushrooms are also fortified with vitamin D, but these are usually low amounts, so it's still worth opting for a supplement to ensure you get enough.

Vitamin D is a fat-soluble vitamin, so it's best to have your supplement with food for optimum absorption.

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Can you take too much vitamin D and what are the risks?

The NHS says 10mcg a day is enough for most of the population to avoid a deficiency, but many supplements contain much higher doses.

25mcg is a common 'high-strength' option from supermarkets, discounters and pharmacies, but supplements containing 50 or even 100mcg are also widely available.

Taking between 10 and 50mcg a day is unlikely to cause harm, but bear in mind more is not necessarily better. Taking too much vitamin D over a long period of time can cause calcium to build up in the body, which can actually weaken bones and damage your heart and kidneys. This is known as hypercalcaemia.

The NHS advises the following upper safety limits for vitamin D:

• Adults– max 100mcg (4000IU) a day
• Children aged 10 and under– max 50mcg (2000IU) a day
• Babies under one– max 25mcg (1000IU) a day.

If you have a diagnosed deficiency (often an incidental finding on a blood test), your doctor might prescribe you a course of high-dose vitamin D, but only for a short period.

Otherwise, you're best sticking to less than 50mcg a day.

Where to buy the cheapest vitamin D supplements

There are many different forms of vitamin D supplement available, from tablets and capsules to sprays, gummies and even teas.

Prices vary from less than 1p to more than 30p per dose depending on what format you pick.

Own-brand vitamin D tablets from pharmacies, discount stores and supermarkets are usually cheapest, and buying larger packs or multi-buy offers (Boots, Wilko, supermarkets etc often have vitamins on this kind of offer) can also help keep costs down.

We've rounded up the cheapest prices we could find for vitamin D supplements in a 'high strength' 25mcg format, as this is one of the most commonly available high-street doses:

• Cheapest tablets: Asda High Strength Vitamin D tablets 25mcg, 180 pack - £1.15 (1p per daily dose), available from Asda .

• Cheapest spray: VitSpritz Vitamin D3 Oral Spray orange flavour 25mcg, 30ml bottle  - £9.95 (approx 230 sprays - 4p per daily dose), available from Sainsburys , or Boots Vitamin D 25mcg peppermint spray, £6 for 15ml (4p per day if buying 3 for 2). Available from Boots .

• Cheapest gummy vitamins: Boots Vitamin D gummies, blackcurrant flavour 25mcg, 30 pack  - £2 on offer (7p per day) - currently half-price but otherwise often on 3 for 2, available from Boots . Also consider: Aldi Vitawell Vitamin D gummies, blackcurrant flavour 25mcg, 30 pack - £2.29 (8p per day), available from Aldi .

Prices correct as of 26 November 2021. Price per dose rounded up to nearest pence.

Gummies vs sprays vs tablets: what's the best way to get your daily dose?

Vitamin sprays and gummies have gained popularity in recent years as they can be more palatable and convenient, especially if you struggle with swallowing pills.

They tend to be more expensive, which can really add up when you're taking daily supplements for a number of months.

If you opt for the cheapest tablets we've found, taking a daily supplement from October to March will cost you just £1.15, whereas with the cheapest gummy it would be around £12 total. Opting for big brand formulations will be even pricier.

Are sprays better than tablets?

There's no evidence to suggest this is a more effective way to absorb vitamin D, despite what some companies' marketing implies.

A randomised, controlled trial (the gold standard of testing whether treatments work) published in the European Journal of Clinical Nutrition in 2019 , concluded that sprays are just as effective as tablets, but not better.

Many of the volunteers did say that they preferred the spray to taking a tablet, which is understandable - supplement fatigue can kick in if you're having to to take other medicines in tablet form daily.

If you're more likely to stick to taking vitamin D regularly if it's in spray or gummy form it might be worth forking out the extra cost - you can shop around for the cheapest deals using our pricing tips above.

Watch out for added sugar and salt

Gummies and chewables often contain added sugar. In fact, many samples we looked at had sugar listed as the main ingredient.

There have been reports of children over-consuming gummy vitamins as they view them as sweets, so be sure to keep tasty versions of vitamins well out of reach once you've doled them out.

Effervescent tablets, which you dissolve in water and drink, are also one to watch out for. These tend to contain sodium, too much of which increases your risk of high blood pressure.

If you have high blood pressure you should avoid all effervescent tablets that list sodium in the ingredients.

Who is particularly at risk of vitamin D deficiency?

Some people are at higher risk of vitamin D deficiency. If you are in one of these groups the NHS recommends you take a vitamin D supplement all year around.

Those at higher risk include:

• People with dark skin– melanin reduces the skin's ability to make vitamin D and people with dark skin have more melanin.
• People who cover their skin– people who cover up when outside are unable to make enough vitamin D as their skin isn't exposed to sunlight.
• People who stay indoors a lot– people who are frail, housebound or live in a care home may not get enough exposure to sunlight.

Symptoms of vitamin D deficiency

It's not easy to spot vitamin D deficiency. Some people might feel tired or get aches and pains.

But others may not have any symptoms until it's too late, for example bowed legs or poor growth in children.

Your doctor can carry out a blood test to check your levels, but if you're worried about your exposure to the sun or it's winter you should start taking a supplement.

Vitamin D and Covid: does it help?

At the start of the pandemic there was a lot of buzz around whether vitamin D could be helpful for preventing or treating coronavirus.

But in a review of existing research, published in December 2020, the National Institute for Health and Care Excellence (NICE), Public Health England (PHE) and the Scientific Advisory Committee on Nutrition (SACN) concluded there was 'little evidence for using vitamin D supplements to prevent or treat Covid-19'.

However, we do know that vitamin D is important for our bone, muscle and immune health and that it's common for people to be deficient in the UK – something likely to have been exacerbated by long periods of lockdown and limits on movement, so it's still important to ensure you get enough.

Video - Vitamin D and Covid: expert view

We spoke to Martin Hewison, Professor of Endocrinology at the University of Birmingham, and specialist in vitamin D research, to find out how vitamin D helps your immune system:

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Which foods contain vitamin D?

Oily fish such as salmon, mackerel and sardines, egg yolks, red meat, liver and certain mushrooms that have been grown in sunlight or UV light all contain vitamin D.

Other foods are fortified with vitamin D, such as some breakfast cereals, yoghurt drinks and fat-based spreads.

But it's hard to get enough from food alone – a salmon fillet contains around 13mcg vitamin D (but you're unlikely to eat one every day), boiled eggs only have 1.6mcg, and a bowl of fortified cereal around 2.5mcg.

What's the difference between vitamin D2 and D3?

There are two forms of vitamin D in supplements: D2 (ergocalciferol) and D3 (cholecalciferol).

D2 is found in plants whereas D3 is in animal foods and what we synthesise from sunlight.

Both are absorbed in the small intestine, although some studies have shown vitamin D3 supplements are better at raising vitamin D levels compared with D2 supplements.

You can get vegan supplements containing either D2 or D3.

Do I need to take vitamin D and vitamin K together?

Some supplements contain both vitamins D and K together. This is because both are needed for calcium metabolism: vitamin D promotes calcium absorption and vitamin K promotes the calcification of bones and reduces the calcification of soft tissues such as blood vessels (which is a risk with very high vitamin D and calcium intake).

However the current evidence doesn't suggest you need to take supplements that combine vitamin D and vitamin K for optimal absorption, especially as it's easy to get enough vitamin K from your diet.

Vitamin K is found in leafy, green vegetables such as spinach, kale and broccoli. It's also in vegetable oils, dairy products, meat and eggs.

Is Vitamin D Oil Based

Source: https://www.which.co.uk/reviews/nutrition-and-supplements/article/vitamin-d-what-you-need-to-know-aLHjx8J9E01S

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Why Do You Need Vitamin D When Pregnant

Why Do You Need Vitamin D When Pregnant

10 Healthy Foods That Are Rich in Vitamin D

Photo Courtesy: Michael Godek/Getty Images

Are you getting enough sun? In many parts of the world, that might prove difficult during the winter months — and it can impact more than your sunny disposition.When exposed to sunshine, our bodies produce vitamin D, something our bodies need to maintain healthy bones and teeth; support our immune and cardiovascular systems; and stave off certain diseases, like type 1 diabetes. Some reports suggest that roughly three-quarters of American teens and adults might not be getting enough vitamin D. So, how can you turn that number around?

How Much Vitamin D Do We Need and Where Can We Find It?

The National Institutes of Health (NIH) makes recommendations for what one's daily intake of vitamin D should be based on age, gender and other factors. The recommendations, in micrograms (mcg), can be summarized as follows:

Photo Courtesy: Sean Gladwell/Getty Images

• Infants (up to 12 months): 10 mcg daily
• Children (1 to 13 years): 15 mcg daily
• Teens (14 to 18 years): 15 mcg daily
• Adults (19 to 50 years): 15 mcg daily
• Older adults (51 to 70 years): 15 mcg daily
• Seniors (70+ years): 20 mcg daily

So, how can you supplement your vitamin D intake if all that basking in the sun isn't cutting it? Thanks to the Dietary Guidelines for Americans, we've rounded up 10 healthy foods that can help you reach those daily vitamin D goals.

Salmon

Salmon comes in quite a few different varieties — canned sockeye salmon, smoked chinook salmon, canned pink salmon, cooked sockeye salmon, cooked pink salmon and even cooked wild coho salmon — and all of them are chock-full of vitamin D. All of these options will help you hit your goals. After all, a three-ounce serving of canned sockeye salmon contains 17.9 mcg of vitamin D, while a three-ounce portion of cooked sockeye salmon contains 11.1 mcg of vitamin D.

Photo Courtesy: Justin Ong/Getty Images

Smoked Whitefish

Want to change up that salmon intake? Whitefish can help with that. While whitefish are a species of fish, the term also refers to a cluster of types of fish, all of which have a mild, slightly sweet flavor. Some of the most popular "whitefish" include pollock, bass, cod, halibut, grouper and haddock. On average, a standard three-ounce serving of smoked whitefish contains an impressive 10.8 mcg of vitamin D.

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Swordfish

If you're looking for a terrific source of vitamin D, and to break up all that whitefish and salmon, try swordfish. These creatures can grow to be a whopping 1,400 pounds — and nearly 15-feet in length. While you wouldn't want to tangle with one of these in the ocean, encountering it as a nice, grilled steak is a treat. Best of all, a three-ounce portion will provide you with 14.1 mcg of vitamin D.

Photo Courtesy: Shawn Miller/Getty Images

Tilapia

Tilapia is a cluster of fish species that aren't found in nature. That is, tilapia is a farmed fish, which makes it pretty inexpensive. This mild species is the fourth most common type of seafood eaten by Americans, in part because of its versatility. We recommend a nice herb-and-parmesan crust, but, any way you slice it (or season it), a three-ounce portion will provide you with 3.1 mcg of vitamin D.

Photo Courtesy: Mike Kemp/Getty Images

Canned Tuna

Not into canned food? Well, canned fish should probably be your exception. In fact, canned tuna, in addition to being readily available and inexpensive, can make an abundance of tasty meals, from tuna salad and melts to casseroles. Best of all, a three-ounce serving of light tuna canned in oil contains about 5.7 mcg of vitamin D.

Photo Courtesy: LauriPatterson/Getty Images

Mushrooms

The five fish options we've listed above might not have surprised you, but this one might. Many varieties of mushrooms — including portabella, cremini, morels, chanterelles, maitake, and even your basic white button mushrooms — are excellent sources of vitamin D. In fact, half a cup of grilled portabella mushrooms delivers an impressive 7.9 mcg of vitamin D.

Photo Courtesy: Robert Lowdon/Getty Images

Eggs

Eggs — and, in particular, egg yolks — are one of the easiest, cheapest and quickest ways to nab some vitamin D. However, they may not be the food of choice for folks with high cholesterol. If your diet allows, whip up two scrambled eggs and enjoy getting 5% of your recommended daily intake of vitamin D first thing in the morning.

Photo Courtesy: valentinrussanov/Getty Images

Milk

Milk is more than just a great source of calcium. In fact, vitamin D is among its significant nutritional benefits. When it comes to a 16-ounce serving of cow's milk, the vitamin D content varies based on the milk's composition. For example, whole milk contains 6.3 mcg of vitamin D, while 2%, 1% and skim milk all contain 5.9 mcg. Even soy and dehydrated (powdered) milk will help you reach your goals by providing 5.8 mcg and 3.4 mcg of vitamin D respectively.

Photo Courtesy: JW LTD/Getty Images

Yogurt

Milk is not the only dairy product capable of delivering some serious vitamin D benefits. Of course, the nutritional value of yogurt changes depending upon the variety. For example, Greek-style yogurt contains more protein and less sugar than other types of yogurt. Nonetheless, you can still expect anywhere from 2 to 3 mcg of vitamin D per eight-ounce serving, regardless of the variety of yogurt.

Photo Courtesy: Westend61/Getty Images

Pork

So far, you've seen lots of fish and dairy options. You might be wondering, Where's the meat? Well, generally speaking, beef and chicken are not great sources of vitamin D. In fact, if you're a meat lover in search of some vitamin D, pork is your best bet. The nutritional value of pork varies depending upon the cut, method of preparation and more, but you're likely to find between 0.2 to 2.2 mcg of vitamin D in a standard three-ounce serving of pork.

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Resource Links:

• The U.S. Department of Health and Human Services and Department of Agriculture's Dietary Guidelines for Americans
• The National Institutes of Health (NIH)

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Why Do You Need Vitamin D When Pregnant

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Vitamin D 3 & K 2 Now

Vitamin D 3 & K 2 Now

Vitamin D Facts: Everything You Need to Know

Medically Reviewed by Dr Samantha Miller, MBChB

Photo Courtesy: Justin Paget/DigitalVision/Getty Images

Vitamin D is important for maintaining a healthy body, primarily because it helps you fully maximize your body's absorption and utilization of calcium, an important mineral that we all need. When paired with calcium, vitamin D helps regulate bone remodeling and growth, ensuring healthy, strong bones. Vitamin D can also help protect older adults from osteoporosis, which occurs due to excess bone loss from aging.

Furthermore, this nutrient boosts your immune system and reduces inflammation within your body, potentially warding off future medical conditions in the process. It also plays a vital role in cell growth, neuromuscular functions and protein encoding. Studies have shown that a regular, healthy vitamin D intake can also serve as an antidepressant and make people feel generally happier. But that's not all you'll want to know about vitamin D.

Sources of Vitamin D

Vitamin D is naturally found in certain foods and now appears in many more foods that have been fortified with added nutrients. The best sources of naturally occurring vitamin D are oily fish such as salmon, tuna, cod, sardines and mackerel. Fish liver oils are another good source of vitamin D. Small amounts of the nutrient are present in beef liver, cheese, egg yolks and mushrooms.

Photo Courtesy: Alexander Spatari/Moment/Getty Images

Commonly, vitamin D-fortified foods include whole milk, orange juice, margarine and breakfast cereals. It's important to look at the label and nutrition facts to verify that vitamin D is in a particular food you're considering. Because dairy products are often fortified with vitamin D, lactose intolerant or vegan individuals should keep an eye on their diets to ensure they get enough of the vitamin.

Sun exposure is another method of naturally obtaining vitamin D, as our bodies can create their own vitamin D upon exposure to ultraviolet (UV) rays from the sun. However, it's difficult to gauge exactly how much sun exposure can generate sufficient vitamin D, as overexposure can be harmful, too. UV rays are also known to trigger free radicals, which can lead to skin cancer if left unchecked.

It's been suggested that getting approximately 15 minutes of sun exposure between 10 a.m. and 3 p.m. at least twice a week to your face, arms, legs or back will help your body synthesize enough vitamin D. It's important to note that you can't cover the exposed area of your body with sunscreen if you choose to get vitamin D naturally. The SPF blocks UV rays and can hinder your body's ability to create vitamin D. If you're in the shade or behind a window, the rays will not get through. If the climate where you live is primarily cloudy, it's important to get your recommended amount of vitamin D via other means.

Dietary supplements are also an excellent way of obtaining vitamin D. Supplements come in two forms: vitamin D3 (cholecalciferol), which is identical to the form your body makes when exposed to sunlight, and vitamin D2 (ergocalciferol), which differs slightly from D3 in its chemical side-chain structure. There's some evidence that vitamin D3 increases and maintains overall levels slightly better than vitamin D2.

Side Effects of a Vitamin D Deficiency

Vitamin D deficiency occurs when you don't adequately absorb the nutrient or when your kidneys can't convert the nutrient to its active form. This deficiency can result in medical conditions, two of which are called rickets and osteomalacia.

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Rickets, a disease characterized by a failure of bone tissues to get enough minerals, can result in abnormal, soft bones and skeletal deformities. It's most common in children. Fortunately, it isn't permanent, and kids can consume as few as 1 to 3 teaspoons of cod liver oil a day to reverse the condition.

With the help of fortified foods today, rickets is almost obsolete in the United States. Osteomalacia, characterized by soft and weak bones, is usually present in adults. It's commonly treated with an intense regimen of vitamin D replacement under the care of a physician.

Vitamin D and Other Health Conditions

Vitamin D deficiency has been linked to cardiovascular disease, and people with lower levels of vitamin D appear to be at an increased risk of having a heart attack or stroke. However, the exact relationship isn't clear, and there appears to be no benefit to cardiovascular risk in taking a vitamin D supplement.

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Research is also ongoing to find if there's a link between vitamin D and multiple sclerosis (MS). It appears that vitamin D deficiency is linked to the development of MS, and people with MS and higher levels of vitamin D appear to have reduced disease activity.

Low vitamin D has been linked to an increased risk of contracting respiratory illnesses such as influenza A. It appears that people with low vitamin D levels are at greater risk of severe novel coronavirus (COVID-19) infection. It's not clear yet if routine vitamin D supplementation would reduce this risk.

Because vitamin D is a fat-soluble substance, it can stay in your body for several days. Thus, vitamin D poisoning is possible if you supplement too much vitamin D over a period of a few months. Symptoms of vitamin D overdose include dehydration, vomiting, decreased appetite, irritability, constipation and fatigue. If left unaddressed, vitamin D poisoning can lead to anorexia, over-calcification of the bones and internal organs, kidney stones and hypertension (high blood pressure). It's important to note that vitamin D poisoning usually only occurs with excessive intake of dietary supplements. It's highly unlikely to occur as a result of normal dietary intake and sun exposure.

Daily Dosage Recommendations

The recommended dietary allowances for vitamin D vary depending on your age and other health and life circumstances, such as pregnancy. For infants under 12 months, the recommended intake is 400 international units (IU) or 10 micrograms (mcg). For individuals under 70 years old, the recommended intake is 600IU (15mcg). For individuals over 70 years old, the intake increases to 800IU (20mcg).

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Vitamin D 3 & K 2 Now

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Cod Liver Oil Source Of Vitamin D

Cod Liver Oil Source Of Vitamin D

Overview

Symptoms of vitamin D deficiency

What is vitamin D deficiency?

Vitamin D deficiency means that you do not have enough vitamin D in your body. Vitamin D is unique because your skin actually produces it by using sunlight. Fair-skinned individuals and those who are younger convert sunshine into vitamin D far better than those who are darker-skinned and over age 50.

Why is vitamin D so important?

Vitamin D is one of many vitamins our bodies need to stay healthy. This vitamin has many functions, including:

• Keeping bones strong: Having healthy bones protects you from various conditions, including rickets. Rickets is a disorder that causes children to have bones that are weak and soft. It is caused by a lack of vitamin D in the body. You need vitamin D so that calcium and phosphorus can be used to build bones. In adults, having soft bones is a condition called osteomalacia.
• Absorbing calcium: Vitamin D, along with calcium, helps build bones and keep bones strong and healthy. Weak bones can lead to osteoporosis, the loss of bone density, which can lead to fractures. Vitamin D, once either taken orally or from sunshine exposure is then converted to an active form of the vitamin. It is that active form that promotes optimal absorption of calcium from your diet.
• Working with parathyroid glands: The parathyroid glands work minute to minute to balance the calcium in the blood by communicating with the kidneys, gut and skeleton. When there is sufficient calcium in the diet and sufficient active Vitamin D, dietary calcium is absorbed and put to good use throughout the body. If calcium intake is insufficient, or vitamin D is low, the parathyroid glands will 'borrow' calcium from the skeleton in order to keep the blood calcium in the normal range.

What are the health effects of vitamin D deficiency?

Getting enough vitamin D may also play a role in helping to keep you healthy by protecting against the following conditions and possibly helping to treat them. These conditions can include:

• Heart disease and high blood pressure.
• Diabetes.
• Infections and immune system disorders.
• Falls in older people.
• Some types of cancer, such as colon, prostate and breast cancers.
• Multiple sclerosis.

What are the sources of vitamin D?

You can get vitamin D in a variety of ways. These can include:

• Being exposed to the sun. About 15-20 minutes three days per week is usually sufficient.
• Through the foods you eat.
• Through nutritional supplements.

What does sunlight have to do with getting enough vitamin D?

There are health benefits of sunlight. Vitamin D is produced when your skin is exposed to sunshine, or rather, the ultraviolet B (UV-B) radiation that the sun emits. The amount of vitamin D that your skin makes depends on such factors as:

• The season: This factor depends a bit on where you live. In areas such as Cleveland, OH, the UV-B light does not reach the earth for six months out of the year due to the ozone layer and the zenith of the sun.
• The time of day: The sun's rays are most powerful between 10 a.m. and 3 p.m.
• The amount of cloud cover and air pollution.
• Where you live: Cities near the equator have higher ultraviolet (UV) light levels. It is the UV-B light in sunlight that causes your skin to make vitamin D.
• The melanin content of your skin: Melanin is a brown-black pigment in the eyes, hair and skin. Melanin causes skin to tan. The darker your skin, the more sun exposure is needed in order to get sufficient vitamin D from the sun.

What does your diet have to do with getting enough vitamin D?

Vitamin D doesn't occur naturally in many foods. That's why certain foods have added vitamin D. In fact, newer food nutrition labels show the amount of vitamin D contained in a particular food item.

It may be difficult, especially for vegans or people who are lactose-intolerant, to get enough vitamin D from their diets, which is why some people may choose to take supplements. It is always important to eat a variety of healthy foods from all food groups. The vitamin content of various foods is shown in the following table.

Vitamin D content of various foods

Food	Vitamin D content in International Units (IUs) per serving
Cod liver oil, 1 tablespoon	1360
Swordfish, cooked, 3 ounces	566
Salmon (sockeye) cooked, 3 ounces	447
Tuna, canned in water, drained, 3 ounces	154
Orange juice fortified with vitamin D, 1 cup	137
Milk, vitamin-fortified, 1 cup	115-124
Yogurt, fortified with 20% of the daily value of vitamin D, 6 ounces	80
Sardines, canned in oil, drained, 2 sardines	46
Liver, beef, cooked, 3 ounces	42
Egg yolk, 1 large	41
Cereal, fortified with 10% of the daily value of vitamin D, 1 cup	40
Cheese, Swiss, 1 ounce	6

Source: Vitamin D. Health Professionals. Dietary Supplement Fact Sheet. National Institutes of Health. Office of Dietary Supplements. August 7, 2019.

It is important to check product labels, as the amount of added vitamin D varies when it is artificially added to products such as orange juice, yogurt and margarine.

How much vitamin D do you need?

In healthy people, the amount of vitamin D needed per day varies by age. The chart below shows the often-cited recommendations of the Institute of Medicine, now the Health and Medicine Division of the National Academies of Sciences, Engineering, and Medicine. It is important to know that these are general recommendations. If your doctor is checking your blood levels, he or she might recommend higher or lower doses based on your individual needs.

If you have osteoporosis, your doctor might suggest a blood test of your vitamin D levels. The amount of vitamin D supplement can be customized for each person, based on the results. For many older patients, a vitamin D supplement containing anywhere between 800 to 2000 IUs daily, which can be obtained without a prescription, can be both safe and beneficial. It is important to speak with your doctor about your individual needs.

People by age	Recommended dietary allowance (IU/day)	Upper level intake (IU/day)
Infants 0-6 months*	400	1,000
Infants 6-12 months*	400	1,500
Children 1-3 years old	600	2,500
Children 4-8 years old	600	3,000
People 9-70 years old	600	4,000
People over 70 years old	800	4,000
Females 14-50 years old, pregnant/lactating	600	4,000

*refers to adequate intake vs recommended dietary allowance of the other age groups.

Symptoms and Causes

What causes vitamin D deficiency?

Vitamin D deficiency can be caused by specific medical conditions, such as:

• Cystic fibrosis , Crohn's disease, and celiac disease : These diseases do not allow the intestines to absorb enough vitamin D through supplements.
• Weight loss surgeries. Weight loss surgeries that reduce the size of the stomach and/or bypasses part of the small intestines make it very difficult to consume sufficient quantities of certain nutrients, vitamins, and minerals. These individuals need to be carefully monitored by their doctors and need to continue to take vitamin D and other supplements throughout their lives.
• Obesity : A body mass index greater than 30 is associated with lower vitamin D levels. Fat cells keep vitamin D isolated so that it is not released. Vitamin D deficiency is more likely in obese people. Obesity often makes it necessary to take larger doses of vitamin D supplements in order to reach and maintain normal D levels.
• Kidney and liver diseases: These diseases reduce the amount of an enzyme needed to change vitamin D to a form that is used in the body. Lack of this enzyme leads to an inadequate level of active vitamin D in the body.

What other factors can lead to vitamin D deficiency?

• Age: The skin's ability to make vitamin D lessens with age.
• Mobility: People who are homebound or are rarely outside (for example, people in nursing homes and other facilities) are not able to use sun exposure as a source of vitamin D.
• Skin color: Dark-colored skin is less able to make vitamin D than fair-colored skin.
• Human breast milk: A woman's breast milk only contains a small amount of vitamin D. Often infant formulas also only include a small amount of D also. Therefore infants are at risk of not receiving enough vitamin D. This is especially true for infants who are only fed breast milk.

Can medications cause a vitamin D deficiency?

Yes. Vitamin D levels can be lowered by certain medications. These include:

• Laxatives.
• Steroids (such as prednisone).
• Cholesterol-lowering drugs (such as cholestyramine and colestipol).
• Seizure-control drugs (such as phenobarbital and phenytoin).
• A tuberculosis drug (rifampin).
• A weight-loss drug (orlistat).

Always tell your doctor about the drugs you take and any vitamin D supplements or other supplements or herbs/alternative health products that you take.

What are the signs and symptoms of vitamin D deficiency?

Severe lack of vitamin D causes rickets, which shows up in children as incorrect growth patterns, weakness in muscles, pain in bones and deformities in joints. This is very rare. However, children who are deficient in vitamin D can also have muscle weakness or sore and painful muscles.

Lack of vitamin D is not quite as obvious in adults. Signs and symptoms might include:

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

Diagnosis and Tests

How is a vitamin D deficiency diagnosed?

Your doctor can order a blood test to measure your levels of vitamin D. There are two types of tests that might be ordered, but the most common is the 25-hydroxyvitamin D, known as 25(OH)D for short. For the blood test, a technician will use a needle to take blood from a vein. You do not need to fast or otherwise prepare for this type of test.

What do vitamin D test results mean?

There are some differing opinions about what levels of vitamin D work the best for each person. Laboratories might use different numbers for reference. Please discuss your results with your doctor.

How often do you need to get your vitamin D levels checked?

Doctors do not usually order routine checks of vitamin D levels, but they might need to check your levels if you have certain medical conditions or risk factors for vitamin D deficiency. Sometimes vitamin D levels can be checked as a cause of symptoms such as long-lasting body aches, a history of falls or bone fractures without significant trauma.

Management and Treatment

How is vitamin D deficiency treated?

The goals of treatment and prevention are the same—to reach, and then maintain, an adequate level of vitamin D in the body. While you might consider eating more foods that contain vitamin D and getting a little bit of sunlight, you will likely be told to take vitamin D supplements.

Vitamin D comes in two forms: D2 and D3. D2, also called ergocalciferol, comes from plants. D3, also called cholecalciferol, comes from animals. You need a prescription to get D2. D3, however, is available over the counter. It is more easily absorbed than D2 and lasts longer in the body dose-for-dose. Work with your doctor to find out if you need to take a vitamin supplement and how much to take if it is needed.

Can you ever have too much vitamin D?

Yes. You can get too much vitamin D if you overdo the supplements. Interestingly, you cannot get too much vitamin D from the sun. Vitamin D toxicity is, thankfully, quite rare but can lead to hypercalcemia and together the symptoms can include:

• Nausea.
• Increased thirst and urination.
• Poor appetite.
• Constipation.
• Weakness.
• Confusion.
• Ataxia (a neurological condition that may cause slurring of words and stumbling).

Do not take higher-than-recommended doses of vitamin D without first discussing it with your doctor. However, your doctor might recommend higher doses of vitamin D if he or she is checking your blood levels and adjusting your dose accordingly. Also, be cautious about getting large doses of vitamin A along with the D in some fish oils. Vitamin A can also reach toxic levels and can cause serious problems.

Prevention

How can I help prevent vitamin D deficiency?

The goals of treating and preventing the lack of vitamin D of treatment and prevention are the same—to reach and keep an adequate level of vitamin D in the body. Your healthcare provider will let you know if you need to take or keep taking vitamin D supplements. If so, they will also let you know how much you should take. You might also want to consider:

Eating more foods that contain vitamin D: See the vitamin D food sources table included in this article. Keep in mind that foods alone usually don't meet the daily recommended levels of vitamin D.

Getting some exposure to sunshine—but not too much: Exactly how much sun exposure is needed isn't clear. 10 to 15 minutes of sun exposure two to three times a week to the face, arms, legs or back may be all that is needed to absorb a suitable amount of vitamin D. You might need more sun exposure (especially in early spring and late fall) if:

• You are older.
• You have a darker skin color.
• You live in northern climates.

The use of sunscreen, and standing behind a window, prevents vitamin D from being produced in the skin. However, you should remember that too much sunshine increases the risk of skin cancer and ages the skin. That is why taking an appropriately dosed D supplement is far safer than intentionally getting routine sun exposure.

Cod Liver Oil Source Of Vitamin D

Source: https://my.clevelandclinic.org/health/articles/15050-vitamin-d--vitamin-d-deficiency

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