Vitamin D is a nutrient that helps your body absorb calcium and phosphorus, which are important for building strong bones. It also helps regulate other cellular functions in your body. [1, 2]
Sources of vitamin D.
Nearly 76% of the Indian population suffers from vitamin D deficiency, according to data from tests of more than 2.2 lakh people conducted across 27 cities in India by Tata 1mg Labs recently.
While 79% of men overall were found with lower-than-desirable levels of vitamin D in their bodies, for women, the figure was 75%.
India gets surplus sun, yet 3 out of 4 Indians suffer from vitamin D deficiency. This number is only growing – it’s a public health problem of epidemic proportions.
Sx warning signs of vitamin D deficiency as many get deplenished during the winter months.
With temperamental weather and shorter days, it’s difficult to get enough vitamin D through sun exposure in India between November and early March.
While your body is able to create vitamin D from direct sunlight when you spend time outdoors during the rest of the year, the winter period presents a risk of deficiency.
Worryingly, inadequate vitamin D levels can contribute to a range of health issues, making symptom awareness front and centre.
Symptoms when vitamin D is low
Most people with vitamin D deficiency are asymptomatic. However, if you’re exhausted, your bones hurt, you have muscle weakness or mood changes, that’s an indication that something may be abnormal with your body.
Following main six Symptoms of vitamin D deficiency
- Are you greeted by pain in your feet and ankles with your morning shuffle? This discomfort upon waking could be a clue of vitamin D deficiency.
- Feeling like yesterday was leg day every morning? Muscle soreness and stiffness could be whispering secrets of low vitamin D.
- If your neck and upper back seem to protest more often, this too might be rooted in a shortage of the D vitamin. “You get achy in this area.”
- Beyond just the ankles, pain can lodge itself in knees and hips as well, hinting at the same insufficiency.
- Persistent back pain is another harbinger of potential vitamin D shortfall, it’s advised you to heed.
Why is Vitamin D So Important?
Sunlight is one of the natural sources of Vitamin D, and our body has the ability to produce vitamin D using sunlight. Inadequate exposure to sunlight, pollution, and low intake of calcium and vitamin D are some of the causes of the deficiency. Low levels of Vitamin D in the body can lead to various health problems. Firstly, it can result in loss of bone density, increasing the risks of fractures, osteomalacia, and osteoporosis. In children, severe vitamin D deficiency can cause a rare disease known as Rickets. Vitamin D deficiency also commonly occurs in pregnant women.
Researches prove the link between deficiency of vitamin D and medical conditions like diabetes, multiple sclerosis, cancer, and high blood pressure. Some of the symptoms of Vitamin D Deficiency include bone pain, muscle weakness, muscle cramps, and fatigue.
Some experts also say that the vitamin helps in regulating the immune system and reducing the severity of respiratory infections, thus, highlighting its importance in the current pandemic situation.
Sources of Vitamin D
Some good sources of vitamin D include:
- Fortified foods like milk
- Yogurt
- Cheese
- Mushrooms
- Cod liver oil
- Soy Milk
- Egg yolk
- Fatty fish
The Bottom Line
The treatment for Vitamin D deficiency will depend on how severe the condition is, among other factors. Also, the amount of Vitamin D the body needs will depend on the age of the person and the present medical condition. If you have any of the symptoms discussed above, it is better to speak to your doctor.
Some lifestyle tips for bone health you should follow:
- Get a balanced amount of sunlight
- Go for weight-bearing exercises
- Consume calcium-rich foods
- Eat vitamin D-rich foods
- Avoid excessive intake of alcohol
Maintaining bone health becomes all the more necessary as you age. Spending time in the sun is an ideal way to increase Vitamin D levels in your body. Besides food for Vitamin D deficiency, some people may also need nutritional supplements as food alone may not be enough. Supplements can provide a consistent supply of this vital nutrient.
Vitamin D is a fat-soluble vitamin. Insufficient intake of this or calcium can lead to or worsen bone problems such as osteoarthritis that affects knee joints.
