What happens if low in vitamin d

Ever felt tired, achy, or just not right? It might be because you’re low on vitamin D. This important nutrient keeps bones, muscles, and health strong. Sadly, about 1 billion people worldwide lack enough vitamin D¹.

In the U.S., 35% of adults don’t have enough vitamin D¹. Almost 1 in 4 adults are low in it². This puts many at risk for health problems.

Vitamin D deficiency can cause fatigue, bone pain, and depression². It can also lead to muscle weakness, hair loss, and more². These symptoms can really affect your life and make simple tasks hard.

People with darker skin, obesity, osteoporosis, or malabsorption disorders are at higher risk². It’s key to know why vitamin D levels drop so we can stop it.

The daily vitamin D need for young adults is 600 international units². But, this can change based on age and other factors³. Getting enough vitamin D from sun, food, and supplements is vital for staying healthy.

Key Takeaways

• Vitamin D is essential for maintaining strong bones, muscles, and overall health.
• Vitamin D deficiency affects a significant portion of the global population.
• Symptoms of vitamin D deficiency can include fatigue, bone pain, depression, and more.
• Certain groups, such as those with darker skin or malabsorption disorders, are at higher risk of vitamin D deficiency.
• Getting enough vitamin D through sunlight, diet, and supplements can help prevent deficiency and maintain optimal health.

Understanding Vitamin D Deficiency

Vitamin D is called the “sunshine vitamin”. It’s key for keeping your body healthy. It helps your bones stay strong by helping your body use calcium from food⁴. It also supports your immune, nervous, and musculoskeletal systems.

What is Vitamin D?

Vitamin D is a fat-soluble vitamin. Your body makes it when your skin gets sunlight. You can also get it from foods like fatty fish and fortified foods like milk⁴.

The amount you need changes with age. Adults need 600 IU a day, and those over 70 need 800 IU⁴.

Causes of Vitamin D Deficiency

Not getting enough vitamin D is a big problem worldwide. About 1 billion people don’t get enough⁵. Several things can cause this:

• Not getting enough sunlight
• Having a hard time absorbing vitamin D
• Eating too few foods with vitamin D

Some people are more likely to not have enough vitamin D⁴. These include:

Older people, those who are obese, and those in nursing homes are at high risk⁵. In the US, 61% of the elderly are deficient. In countries like Pakistan and India, over 80% of adults are too⁵.

Getting sunlight can help if you don’t get enough vitamin D from food⁴.

Talking to your doctor about your diet and supplements is important⁴. Vitamin D is good for you, but too much can be bad⁴⁵.

Symptoms of Vitamin D Deficiency

Vitamin D deficiency shows up in different ways, depending on age and personal health. Some people might not notice any signs at all. But, knowing the symptoms can help spot a deficiency early.

Nearly 42% of adults in the U.S. lack enough vitamin D. This number jumps to almost 63% for Hispanic adults and 82% for African American adults⁶.

Symptoms in Children

Children are more at risk because their bodies are still growing. A big sign is rickets, a rare disease that makes bones soft and weak⁶. Rickets can cause:

• Bowed or bent bones
• Incorrect growth patterns
• Muscle weakness
• Bone pain
• Joint deformities

A 2020 study found that low vitamin D in kids can lead to poor sleep and more fatigue⁶. It’s key to treat vitamin D deficiency in kids to help them grow right.

Symptoms in Adults

Adults might not show clear signs of vitamin D deficiency, but it can still harm their health. Common signs include:

• Fatigue and tiredness
• Bone pain, especially in the back
• Joint pain
• Muscle weakness, aches, or cramps
• Mood changes, such as depression
• Bone loss (osteomalacia)

A 2018 review found that people with arthritis and muscle pain often have low vitamin D⁶. A 2015 study linked low vitamin D to fatigue in female nurses⁶. Muscle pain is also linked to vitamin D deficiency, with 71% of those with chronic pain lacking it⁶.

“Vitamin D deficiency is a silent epidemic, often going unnoticed until symptoms become severe. By staying vigilant and addressing deficiency early on, you can protect your bone health and overall well-being.”

If you think you or your child might have a vitamin D deficiency, see a doctor. They can check your levels and suggest treatments like supplements or diet changes to keep you healthy.

Health Risks Associated with Vitamin D Deficiency

Not having enough vitamin D can cause many health problems. It can increase the risk of common cancers and autoimmune diseases. It also raises the risk of high blood pressure and infections⁷.

Vitamin D deficiency can make bones thin and brittle. It can cause rickets in kids and osteoporosis in adults⁷. Older adults with low vitamin D levels are at higher risk for dementia, including Alzheimer’s disease⁸.

Vitamin D deficiency is linked to diabetes. It might affect how well the body uses insulin and causes inflammation. This can harm cells in the body⁸.

Maintaining adequate vitamin D levels is crucial for overall health and well-being. Having enough vitamin D helps prevent serious health issues. It keeps bones strong, the immune system healthy, and cells working right.

Diagnosing Vitamin D Deficiency

If you think you might have a vitamin D deficiency, see your doctor. They can check your vitamin D levels and suggest what to do next. For more health tips, visit WhatHappensIf.com.au.

Blood Tests for Vitamin D Levels

A blood test is the best way to find out if you have a vitamin D deficiency. It checks the 25-hydroxyvitamin D in your blood⁹. The test shows your vitamin D levels in nanograms per milliliter (ng/mL)¹⁰.

• Less than 12 ng/mL: Vitamin D deficiency
• 12-20 ng/mL: Inadequate vitamin D levels
• 20-50 ng/mL: Adequate vitamin D levels for most healthy people
• More than 50 ng/mL: Potentially too high, may cause health problems

Not everyone needs a vitamin D test. But, your doctor might suggest one if you have certain health issues or symptoms⁹.

Risk Factors for Vitamin D Deficiency

Some things can make you more likely to have low vitamin D. Knowing these can help you and your doctor decide if you need a test. Common risk factors include:

1. Age: Being over 65 years old
2. Weight: Having a BMI of 30 or higher
3. Skin color: Having darker skin
4. Lifestyle: Smoking or not eating vitamin D-fortified foods and drinks

People with chronic kidney disease (CKD) are also at higher risk. This is because their kidneys don’t convert vitamin D well⁹. Low vitamin D can also cause muscle and bone problems, which might be mistaken for other issues⁹.

The prevalence of vitamin D deficiency in commonly encountered clinical patient populations is noteworthy, with various risk factors contributing to its prevalence and some patient populations being more at risk than others⁹.

If you’re in a high-risk group or have symptoms of vitamin D deficiency, talk to your doctor. They can decide if you need a vitamin D test. They’ll help you keep your vitamin D levels right for your health.

Recommended Daily Intake of Vitamin D

The recommended dietary allowance (RDA) for vitamin D changes with age. Kids from 1 year old and adults need 10 micrograms (mcg) or 400 international units (IU) daily¹¹. Babies up to 1 year old need 8.5 to 10 micrograms, which is 340 to 400 IU¹¹.

Breastfed babies need 10 mcg (400 IU) of vitamin D daily. This is because breast milk alone is not enough¹².

Adults and kids over 4 should take 10 micrograms of vitamin D daily in autumn and winter¹¹. They should also take it all year if they don’t get much sun¹¹. The Department of Health and Social Care says infants from birth to 1 year old need 8.5 to 10 micrograms of vitamin D daily if they are breastfed or drink less than 500ml of infant formula a day¹¹. Kids aged 1 to 4 years old should also get 10 micrograms of vitamin D daily all year¹¹.

Most people need 50 nmol/L (20 ng/mL) of vitamin D for good health¹². But, almost one in four people in the United States have too little vitamin D¹².

Don’t take more than 100 micrograms (4,000 IU) of vitamin D a day to avoid hypercalcaemia¹¹. Too much vitamin D can cause muscle weakness, confusion, and even death¹².

If you’re not sure about your vitamin D needs, talk to your healthcare provider. They can check your risk and suggest the right amount for you.

Vitamin D

Vitamin D is key for good health. It helps keep bones, teeth, and muscles strong. Yet, many people don’t get enough, leading to health problems¹³.

Sources of Vitamin D

You can get vitamin D from the sun, food, and supplements. Sunlight helps your skin make vitamin D. But, sunscreen, skin color, and less sun can reduce this¹³.

Some foods are good sources of vitamin D:

• Fatty fish (salmon, tuna, mackerel)
• Beef liver
• Cheese
• Mushrooms
• Egg yolks
• Fortified foods (milk, breakfast cereals, orange juice, dairy products, soy drinks)

Supplements for Vitamin D Deficiency

If you can’t get enough vitamin D, your doctor might suggest supplements. There are two types: ergocalciferol (D2) and cholecalciferol (D3). Studies show D3 is better for your body because it’s absorbed better and helps your immune system¹³.

The amount of vitamin D you need changes with age. Infants need 400 IU, and adults over 71 need 800 IU¹³¹⁴. Always talk to your doctor before taking supplements, as too much can harm you¹³.

Getting enough vitamin D from sun, food, and supplements helps your health. It lowers the risk of vitamin D deficiency problems.

Treating Vitamin D Deficiency

If you have a vitamin D deficiency, your doctor will suggest a treatment plan. This plan might include taking vitamin D supplements. The amount you need will depend on how bad your deficiency is and other health factors¹⁵.

By watching your blood levels and adjusting your supplements, you can manage your vitamin D. This helps keep you healthy overall.

Vitamin D Supplementation

The National Academy of Medicine says you have a deficiency if your vitamin D levels are below 12 ng/mL (30 nmol/L)¹⁵. If your levels are this low, your doctor might give you a high dose of vitamin D. This dose is usually 25,000 to 50,000 IU per week for 6-8 weeks¹⁵.

This high dose is meant to quickly get your vitamin D levels up. Once your levels are over 30 ng/mL (75 nmol/L), your doctor will switch you to a daily dose. This daily dose is usually 800-1000 IU of vitamin D3¹⁵.

If your levels are between 12-20 ng/mL (30-50 nmol/L), you might start with a daily dose of 800-1000 IU of vitamin D3¹⁵. It’s important to keep taking vitamin D supplements because not many foods have it naturally¹⁶.

Some things, like being overweight or taking certain medicines, might mean you need more vitamin D¹⁷¹⁶. Your doctor will consider these things when deciding how much vitamin D you need.

Recovery Time for Vitamin D Deficiency

How long it takes to get better from vitamin D deficiency depends on how bad it is. But, with the right amount of supplements, most people get their levels back to normal in 6-8 weeks¹⁵. Regular blood tests will help make sure your treatment is working.

Your doctor might suggest you keep taking vitamin D at a lower dose once your levels are good¹⁶. This helps keep your vitamin D levels up and prevents future problems. It also helps protect against falls and fractures, especially in older people¹⁷. By taking vitamin D supplements and working with your doctor, you can keep your bones strong and stay healthy. Check out our privacy policy to learn more about how we handle your personal information.

Preventing Vitamin D Deficiency

It’s important to prevent vitamin D deficiency for good health. You can get enough vitamin D from a balanced diet, sun exposure, and supplements. These steps help avoid vitamin D deficiency and its health risks.

Eating foods rich in vitamin D is key. Good sources include fatty fish, cod liver oil, mushrooms, and fortified dairy. In the U.S., fortified cow’s milk is a big source of vitamin D¹⁸. Adding these foods to your meals helps meet your vitamin D needs.

Safe sun exposure also boosts vitamin D levels. Spend 5-30 minutes outside daily, depending on the sun. But, don’t overdo it to avoid sunburn and skin cancer. Sun exposure isn’t recommended for vitamin D due to skin cancer risks¹⁸.

Supplements are needed sometimes. The Office of Dietary Supplements suggests 600 IU (15 mcg) for those 1-70 years and 800 IU (20 mcg) for 71+ years¹⁹. Adults should take 800 IU (20 micrograms) daily for normal levels¹⁸. Talk to your doctor about the right supplement for you.

Some groups face higher vitamin D deficiency risks. African American adults and Hispanic people in the U.S. are at higher risk¹⁹. If you’re in a high-risk group, focus on your vitamin D intake and get regular checks.

Vitamin D is vital for strong bones, a healthy immune system, and overall health. Simple lifestyle changes and adequate intake through diet, sun, and supplements can prevent deficiency. This ensures you enjoy vitamin D’s many benefits.

Remember, vitamin D sufficiency means a 25-hydroxyvitamin D level of ≥20 ng/mL (50¹⁸. Keeping vitamin D levels in this range is key for health and disease prevention. A mix of diet, sun, and supplements ensures your body gets enough vitamin D.

Vitamin D Toxicity: Can You Have Too Much?

Vitamin D is key for strong bones and a healthy immune system. But, too much can cause vitamin D toxicity, or hypervitaminosis D²⁰. This rare condition often comes from taking too many supplements. Your skin naturally limits vitamin D from the sun.

Vitamin D toxicity leads to high calcium levels in the blood, or hypercalcemia²⁰. This can make you feel sick, weak, and need to pee a lot. If not treated, it can cause bone pain and kidney problems like stones²⁰.

High doses of vitamin D, like 60,000 IU a day for months, can be toxic²⁰. This is much more than the daily need for most adults²⁰. Doctors might prescribe high doses for certain health issues. But, it’s important to check your blood levels often to avoid problems²⁰.

Always talk to your doctor before starting any supplements to avoid vitamin D toxicity²⁰.

Research shows vitamin D levels can change over time²¹. Studies also look into hypercalcemia and vitamin D toxicity. This helps us understand these conditions better²¹.

Genes can play a part in vitamin D problems, especially in babies²¹. There have been cases of vitamin D toxicity from too much or genetic issues²¹.

Studies on vitamin D supplements show mixed results²¹. They can help or harm, especially in older people. It’s important to dose correctly and watch levels²¹.

In summary, vitamin D is vital but too much is risky. Work with your doctor and check your levels to avoid toxicity.

Conclusion

Vitamin D is very important for our health. It helps keep our bones strong and our immune system working well. If we don’t have enough vitamin D, we might feel sick or tired.

It’s key to eat foods rich in vitamin D and get some sun. Foods like fatty fish and egg yolks are good sources. Also, many foods are now fortified with vitamin D.

If you think you might not have enough vitamin D, see a doctor. They can check your levels and tell you what to do. You might need to eat more vitamin D foods or take supplements.

But remember, too much vitamin D is bad. Always follow your doctor’s advice on how much to take.

By taking care of your vitamin D levels, you can stay healthy. This means less chance of getting sick or having weak bones. So, make sure to eat right and get enough sun.