Vitamin d deficiency effects
Vitamin D is important for muscles, the immune system and cell growth. Apart from reducing inflammation, Vitamin D also helps regulate blood pressure and is known to protect the heart. It plays a major role in calcium metabolism. Calcium will be absorbed only in the presence of Vitamin D. Vitamin D deficiency is growing at a very fast pace. What’s alarming is that many people consume Vitamin D supplements without consulting a medical practitioner and being unaware of whether or not their body needs Vitamin D in the first place. And if it does, how much Vitamin D does the body require for optimum health benefits. Due to this, several cases of Hypervitaminosis D, also known as Vitamin D toxicity, have been reported in India lately. This is majorly because of the lack of proper knowledge and information regarding the recommended dosage of Vitamin D.
Learn About: Vitamin D toxicity
Recent studies say that overdose of Vitamin D could be as fatal as its deficiency. Hence, it is essential that we are aware of both the extremities of this nutrient in order to consume an adequate amount for healthy living. There are plenty of myths regarding the sunshine vitamin, and it is very important to be able to tell facts from myths.
What Is Vitamin D Deficiency?
Vitamin D deficiency is becoming a rampant cause of concern in both India and abroad. People with less than <20ng/ml are called Vitamin D deficient, Vitamin D status around 20 – 39 ng/ml are called Vitamin D insufficient and >30ng/ml are called Vitamin D sufficient.
Vitamin d deficiency symptoms
Rickets is a skeletal disorder that’s caused by a lack of vitamin D, calcium, or phosphate in the body. These nutrients are important for the development of strong, healthy bones. People with rickets may have weak and soft bones, stunted growth, and, in severe cases, skeletal deformities.
It is the softening of the bones caused by impaired bone metabolism primarily due to inadequate levels of available phosphate, calcium, and vitamin D, or because of resorption of calcium. The impairment of bone metabolism causes inadequate bone mineralisation.
3. Vitamin d deficiency depression
Some of the receptors in the brain are receptors for vitamin D, which means that vitamin D is acting in some way in the brain. These receptors are found in the areas of the brain that are linked to the development of depression. For this reason, vitamin D has been linked with depression and with other mental health problems. High dosage (5000-10000 IU of Vitamin D may help alleviate depression.
4. Metabolic Syndrome
Adolescents and young adults with vitamin D deficiency are nearly 2.5 times more likely to have metabolic syndrome vs. those without vitamin D deficiency, according to findings from an on-going study of participants in China. (Steven M. Willi, MD, associate professor of pediatrics at the Children’s Hospital of Philadelphia)
5. Blood pressure
Vitamin D levels in the body modulate the blood pressure indirectly
6. Risk For Cardiovascular Diseases
7. Asthma In Children
Several clinical trials have tested whether taking vitamin D as a supplement has an effect on asthma attacks, symptoms, and lung function in children and adults with asthma.
Vitamin D may play a role in controlling normal breast cell growth and may be able to stop breast cancer cells from growing.
Vitamin d deficiency treatment
There Are Four Strategies For Increasing Vitamin D Levels;
Vitamin d Supplement
These are readily available over the counter. A doctor may also prescribe a supplement or multivitamin. For most adults, the recommended dietary allowance (RDA) is 400 – 600 IU. For adults over 70, the RDA is 800 IU.
Vitamin d deficiency food
Foods Rich In Vitamin D
Fatty fish such as tuna, salmon, and mackerel, as well as fish liver oils, are excellent natural sources of Vitamin D. Cheese and egg yolks contain small quantities of vitamin D. Milk, cereals and juices are fortified with vitamin D. Mushrooms are also good source of vitamin D2.
Vitamin d fortification in India
In August 2018, the FSSAI had notified the Food Safety and Standards (Fortification of Foods) Regulations, 2018 in the Gazette of India. With this, in case of vitamin D, India became the 3rd country in the world to allow fortification.
Vitamin d from sunlight
Regular sun exposure is the most natural way to get enough vitamin D. To maintain healthy blood levels, aim to get 10-30 minutes of midday sunlight, several times per week. People with darker skin may need a little more than this. Your exposure time should depend on how sensitive your skin is to sunlight.
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