There is no ‘doubt’ about it, most of us are vitamin D deficient. We spend most of our time indoors and, with the advent of the sunless tanning bed, we are now spending even more time ‘underground.’
Vitamin D is vital for a healthy immune system, strong bones, and a good mood. But did you know that it can also lower your risk of some cancers, type 1 diabetes, multiple sclerosis, and rheumatoid arthritis? So what? Well, according to the Mayo Clinic, up to 80% of all Americans have vitamin D deficiency. This means that nearly everyone you come in contact with is also deficient.
You Need To Take Control Of Your Vitamin D Status Immediately!
Table of Contents
What is vitamin D?
Vitamin D is a fat-soluble vitamin that occurs naturally in very few foods such as fatty fish (salmon, mackerel, tuna), egg yolks, mushrooms, and milk and cheese. It can also be obtained from sunlight exposure.
Many people in northern climates have a vitamin D deficiency, even in the summer. This is because the sun’s rays aren’t strong enough to create a sufficient amount of vitamin D in the skin. As a result, many people have to take a supplement to get the vitamin D they need.
Not getting enough vitamin D can lead to fatigue, muscle and bone pain, weakness, insomnia, poor concentration, and weight gain or loss.
Learn the signs and causes of vitamin D deficiency and natural treatments your body will use to start producing the healthy, vitamin D you need.
Vitamin D deficiency
Vitamin D deficiency is a problem in nearly everyone living in the Northern Hemisphere. This is largely due to a combination of increased use of sunscreen, decreased exposure to sunlight, and a high consumption of dairy products that contain little to no vitamin D. A recent study found that 60% of Americans are deficient in vitamin D and that this could be putting them at risk of a number of health problems including osteoporosis, certain cancers, type 2 diabetes, and depression.
What causes Vitamin D deficiencies
What causes Vitamin D deficiency? It’s a bit complicated but, basically, when the sun isn’t out, your skin doesn’t make enough Vitamin D. That, in turn, puts your body in a state of vitamin D deficiency. Your body needs vitamin D for many functions including keeping your bones healthy and strong, maintaining muscle function, and regulating your mood.
Here are the possible causes of Vitamin D deficiency.
Lack of exposure to sunlight – This is the most common cause of low vitamin D levels. Sunlight stimulates the production of vitamin D in the skin.
Skin pigmentary disorders such as albinism and vitiligo – These conditions reduce the amount of melanin produced in the skin, making it difficult to produce vitamin D.
Severe burns – Burns to the skin reduces the ability to manufacture vitamin D.
Liver failure – In severe cases of liver failure, the body cannot convert inactive vitamin D into active form.
Kidney failure – Kidneys remove excess vitamin D from the bloodstream.
Chronic kidney disease – People with chronic kidney disease often experience vitamin D deficiency because their kidneys do not filter out toxins efficiently.
Inflammatory bowel diseases like Crohn’s disease and ulcerative colitis – These diseases can damage the lining of the intestine, preventing vitamin D absorption.
Cancer treatment – Chemotherapy and radiation treatments destroy cancerous tumors, thereby reducing the need for vitamin D.
Hypothyroidism – Thyroid hormones help regulate metabolism, including the conversion of vitamin D into its active form. When the thyroid gland does not work properly, vitamin D levels may decrease.
Celiac Disease – Gluten intolerance causes inflammation of the intestinal tract. As a result, vitamin D absorption decreases.
Diabetes – Diabetics have difficulty converting vitamin D into its active forms.
Obesity – Fatty tissues contain less vitamin D than lean ones.
Older age – Aging reduces the number of skin cells that produce vitamin D.
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Why is Vitamin D necessary?
The main function of vitamin D is to regulate calcium metabolism. Calcium is vital to maintaining strong bones and teeth, but high levels of calcium can damage soft tissue. Vitamin D helps maintain proper calcium levels in the bloodstream. When there is not enough vitamin D present, calcium builds up in the blood instead of being absorbed by the intestines. As a result, the kidneys excrete excess calcium, causing kidney stones.
In addition to helping your body absorb calcium, vitamin D plays an important role in maintaining normal immune function. It also regulates cell division and differentiation, which means it affects cell growth and the formation of new cells.
Diseases or Conditions caused by Vitamin D deficiency
- Osteoporosis
- Heart disease
- Cancer
- Depression
- Healing slowly
- Frequent infections
- Skin changes
- High cholesterol
- Heart palpitations
- Irregular heartbeat
- Muscular spasms
- Seizures
- Spine deformities
- Tooth decay
- Unexplained weight loss
Symptoms of Vitamin D Deficiency
People who are deficient in vitamin D may develop symptoms such as:
- Bone pain
- Muscle weakness
- Nausea
- Constipation
- Headaches
- Weakness
- Sleepiness
- Memory loss
- Difficulty concentrating
- Dry mouth
- Easy bruising
- Increased risk of infections
How much vitamin D do you need?
The recommended daily allowance of vitamin D is 600 IU per day for most people.
However, the amount needed varies depending on age, gender, skin color, and other factors.
Some of the recommendations across many countries are as below,
The amount of Vitamin D needed varies depending on where you live. In most parts of North America, the recommended daily intake is 600 IU per day.
In Europe, the recommended daily intake ranges between 5 and 10 micrograms per kilogram of body weight.
In Australia, the recommended daily intake of Vitamin D is 15 micrograms per kilo.
In Japan, the recommended daily intake for adults is 20 micrograms per kilos.
In India, the recommended daily intake range is 10 to 25 micrograms per kilograms.
In China, the recommended daily intake per kilogram is 40 micrograms.
In South Africa, the recommended daily intake should be around 30 micrograms per kilograms.
The Institute of Medicine recommends 600 IU per day for adults ages 19 to 70 years old. For people older than 70, 400 IU daily may be sufficient.
Natural treatments for Vitamin D Deficiency
There are several natural treatments for vitamin D deficiency. One such treatment is cod liver oil. Cod liver oil is rich in vitamin D and other nutrients. You can take 1 tablespoon of cod liver oil daily. Alternatively, you can also take vitamin D supplements.
Another natural treatment for vitamin D deficiency is milk thistle. Milk thistle has been used as a traditional remedy for liver ailments since ancient times. Today, scientists believe that milk thistle may also protect against liver damage caused by toxins and drugs. Milk thistle is available over the counter. Take 300 mg twice daily.
You can also try aloe vera juice. Aloe vera juice is made from the leaves of the aloe plant. Aloe vera is known to contain vitamins C and E, which are essential for maintaining healthy immune system. Drink 3 cups of aloe vera juice daily.
Get regular sun exposure. Exposure to sunlight can increase production of vitamin D in the skin.
Finally, you can take fish oil. Fish oil is an excellent source of omega-3 fatty acids. Omega-3 fatty acids are essential for heart health and normal growth and development. Taking fish oil can increase your intake of omega-3 fatty acid.
Besides these natural treatments, take a daily multivitamin. Taking a daily multivitamin can provide additional vitamins and minerals that are needed to maintain health.
In conclusion, The sun is a big part of our lives, but we often forget that it also has a huge impact on our overall health. Some of the symptoms that you can experience when you don’t have enough vitamin D in your body include, weakness, lethargy, chronic pain, and mood swings. But there are also some underlying causes of vitamin D deficiency. These causes include lifestyle choices such as not getting enough sunlight, eating unhealthy diets, and living in areas that are far from the equator. For those who live in the northern climates, this means that they could potentially be deficient in vitamin D, but they might not know it. Vitamin D is essential for the human body and should be taken every day to stay healthy.
Source: National Institutes of Health