It’s important to be aware of the symptoms of vitamin D deficiency because if you don’t get enough of this nutrient, it could lead to soft bones, known as rickets in children, and osteomalacia in children. adults.
So why do we need vitamin D? According to the Academy of Nutrition and Dietetics, this fat-soluble nutrient aids in the absorption of calcium and phosphorus in our bodies, delivering these minerals to our bones and teeth and helping to regulate the amount of calcium remaining in our blood.
“Along with calcium, vitamin D helps protect against bone mass loss,” she says. “It also helps muscles function and allows the brain and body to communicate through nerves. The immune system also uses vitamin D to help fight off invading bacteria and viruses.
Registered Dietitian Jen Bruning, spokesperson for the Academy of Nutrition and Dietetics (opens in a new tab)also adds, “Vitamin D may also play a role in reducing inflammation, as well as controlling cancer cell growth and preventing depression.”
The body naturally produces vitamin D when exposed to sunlight, but we can also get it from certain foods and the best vitamin D supplements. But research in the National Institutes of Health (opens in a new tab) found that 42% of Americans don’t get enough vitamin D, and darker-skinned people take longer to synthesize enough.
In this article, experts explain in more detail the symptoms of vitamin D deficiency and what you can do to avoid it.
What causes vitamin D deficiency?
The amount of vitamin D your skin produces depends on several factors, including skin pigmentation, time of day and season, and even where you live. Using sunscreen, while important for preventing skin cancer, can also reduce the amount of vitamin D your body gets.
Bruning told Live Science: “Estimates suggest that around 1 billion people worldwide have vitamin D deficiency. In many adults, it may not have any clear signs or symptoms.
Jen Bruning, MS, RDN, LDN
Jen Bruning is a spokesperson for the Academy of Nutrition and Dietetics and Director of Nutrition and Brand Innovation at Incite Strategic Partners. She graduated from Saint Louis University and earned a master’s degree from Colorado State University.
Soft bones (rickets/osteomalacia)
“In children, a deficiency can lead to a condition called rickets, or softening of the bones, due to low levels of calcium that lead to twisted or easily broken bones,” says Bruning. “In adults, bone loss can occur and present as osteomalacia.”
Rickets in children can be treated when caught early, usually with a regimen of dietary changes and/or supplementation as directed by a doctor, along with exposure to sunlight. Left untreated, rickets can lead to bone deformities.
“Osteomalacia, the softening of bones seen in older people, can lead to easy bone fractures, which are harder to recover from as we age,” she adds.
Muscle cramps, fatigue and weakness
According to Bruning, muscle cramps due to vitamin D deficiency can lead to excessive injury, and fatigue and weakness due to vitamin D deficiency are dangerous because they increase the risk of loss of balance, falls, fractures , blows to the head or other injuries.
“Since vitamin D deficiency in adults is more common in older people, these side effects can be more dangerous in those who may already be frail,” she says. “The amount of calcium in our bloodstream is very important, and so if we don’t get enough calcium from food, it is taken from our bones. This can also happen with vitamin D deficiency, because we have needed to be able to absorb calcium.
How to know if you have a vitamin D deficiency
You can tell if you have a vitamin D deficiency with a simple blood test. Your healthcare professional may also order an X-ray to check the strength of your bones. You may then be told to take a course of vitamin D tablets or liquids.
How to Get More Vitamin D
If you want to get more vitamin D from food, increase your intake of fatty fish like salmon and mackerel, a spokesperson for the Academy of Nutrition and Dietetics told Live Science. “Beef liver, cheese and egg yolk provide small amounts, while mushrooms also contain this vitamin if grown under UV lights.”
Most milk and some cereals are fortified with vitamin D, as well as many plant-based beverages. Orange juice, yogurt and cheese can be fortified – you can tell by looking at the Nutrition Facts label on the package.
“Some people may need a vitamin D supplement, such as the elderly, nursing infants, dark-skinned people, those with certain medical conditions including liver disease, cystic fibrosis, celiac disease and Crohn’s disease, and those who are obese or have had gastric bypass surgery.Always check with your healthcare provider before taking a vitamin D supplement.
Bruning adds, “Work with a dietitian or equivalent in your country, or your doctor, to determine which forms of vitamin D, at what dosage, may be best for you based on your individual needs.”
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