One in seven U.S. teens, 70% whites and 97% of African Americans are deficient in Vitamin D.
Vitamin D deficiency symptoms are crucial to recognize. Being deficient in this very important vitamin could have a significant detrimental impact on your life. The worst case scenario is that the deficiency will lead to a condition where bones do not calcify normally and will even cause easier fractures and deformities.
This condition is called Rickets in infants and osteomalacia in adults. If treated, prognosis is usually positive; however, bone deformities usually persist in infants where as in adults they do not. I think you’ll agree it’s best to prevent Vitamin D deficiency through proper nutrition and a quality supplement.
What is Vitamin D?
Vitamin D is a fat-soluble micro-nutrient. It is produced by our skin when it is exposed to ultraviolet radiation from natural sunlight.
Vitamin D refers to several different variations of this vitamin. For humans, two forms of Vitamin D are important: Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol). While Vitamin D2 is synthesized by plants, Vitamin D3 is synthesized by humans in the skin when it is exposed to ultraviolet-B (UVB) rays from sunlight. Vitamin D3 is also found in animal products, especially fish liver and Vitamin D2 in yeast.
Vitamin D helps absorb calcium and phosphorous from the food in the intestine. Though it is called a vitamin, its function is actually a prohormone. The function of Vitamin D is to cause increased absorption, longer retention and better utilization of calcium and phosphorus in the body. This is needed to form and maintain strong bones. Vitamin D influences key biological functions that are vital to our health.
Low Vitamin D levels or Vitamin D deficiency in the blood can lead to many diseases such as hypertension, heart disease, stroke, osteoporosis, osteoarthritis, cancer, autoimmune diseases, diabetes, birth defects, and many molre.
Health Benefits of Vitamin D
- Vitamin D is needed in the development of strong and healthy bones.
- Vitamin D reduces back pain and osteoporosis.
- Effective treatment for Multiple Sclerosis.
- Vitamin D keeps the minds of older men sharp.
- Vitamin D fights asthma.
- Vitamin D reduces the risk of cancer: Vitamin D is the most effective medicine against cancer, more than the benefits of any cancer drug known to modern science!
- Vitamin D is used to treat Psoriasis.
- Vitamin D prevents depression, breast cancer, prostate cancer and the effects diabetes and obesity.
What are the Causes of Vitamin D Deficiency?
- Lack of sun exposure: Vitamin D is synthesized by the body through sun exposure; therefore, a lack of sun (or too much sun block) will cause a deficiency.
- Race/Ethnicity – Those with darker skin will have more trouble synthesizing Vitamin D due to melanin (the pigment that darkens skin), which slows down the synthesizing process.
- Liver/Kidney Problems – Since Vitamin D is processed by the Liver and Kidneys individuals could suffer from Vitamin D deficiency even if they have enough Vitamin D circulating in their blood.
- Genetic – Some individuals are genetically unable to convert sunlight as effectively as others.
- Weight/Obesity: Overweight individuals (with a body mass index BMI ≥30) have a greater demand and requirement on their bones for Vitamin D.
Recognizing Vitamin D Deficiency Symptoms
Early signs and symptoms
- Profuse sweating
- Irritability
- Restlessness
- Sleep irregularities
- Vision problems
Long Term Symptoms
- High Blood Pressure
- Tuberculosis
- Depression, including seasonal affective disorder
- Type I & II diabetes
- Periodontal disease
- Low blood calcium levels
- Chronic bone, muscle, or joint pain
- Chronic fatigue
- Knocked knees
- Heart disease, hypertension, stroke
- Infertility
- Multiple sclerosis
- Muscle weakness
- Parkinson’s disease
- Psoriasis
- Schizophrenia
- Other bone deformities (enlarged wrists/ankles, pigeon chest, bulging forehead)
You may not experience all of these Vitamin D deficiency symptoms if you’re deficient, but also understand that if you do experience one or two of these symptoms, it doesn’t necessarily mean you’re vitamin deficient either. It’s just that by understanding what causes Vitamin D deficiency, then you will be better equipped to recognize whether it is a deficiency or not.
Vitamin D Doses
The Adequate Intake (AI) levels of Vitamin D have been established by the U.S. Institute of Medicine of the National Academy of Sciences. The following are the current recommended adequate doses to meet physiological needs.
Male, female, pregnant/lactating women
Under the age of 50 years: 5 micrograms daily (200 IU)
From 50-70 years-old: 10 micrograms daily (400 IU)
Over 70 years-old: 15 micrograms daily (600 IU)
Children younger than one year
Should not exceed 25 micrograms (1,000 IU) per day.
Some experts are of the view that the current recommended AI levels are insufficient to meet physiological needs, particularly for individuals who do not receive regular sun exposure.
In 2008, the American Academy of Pediatrics (AAP) recommended the following:
Pregnancy and Breastfeeding
The mother’s milk is deficient in Vitamin D, it contains only about 25 IU per liter. AAP recommends that the infants on breast feed should, therefore, receive each day Vitamin D supplements of 400 IU shortly after birth and continue until they consume ≥1,000 mL/day of Vitamin D-fortified formula or whole milk. NOTE: Please consult your doctor.
All non-breasted infants taking <1,000 mL/day of Vitamin D-fortified milk or formula milk should receive Vitamin D supplements of 400 IU each day.
Older children who do not obtain 400 IU/day through Vitamin D-fortified milk and foods should take a 400 IU Vitamin D supplement daily.
Upper Limit of Vitamin D
The upper limit for Vitamin D has been recommended as 50 micrograms (2,000 IU) per day for adults and 1,000 IU per day for infants.
Toxicities can occur when taken in higher doses. As Vitamin D is stored in the body in fatty tissues and in the liver, an excessive intake is harmful. The excessive intake of Vitamin D side effects may include nausea, vomiting, anorexia, thirst and drowsiness.
How to Prevent Vitamin D Deficiency
- Sun Exposure: Expose your face, arms, legs and back without sunscreen to the sun in the early morning and late afternoon.
- Eat a diet rich in foods that contain Vitamin D and/or take a Vitamin D supplement.
Foods That Contain Vitamin D
Vitamin D is available only in some foods, but the best way to obtain Vitamin D is through the exposure to sunlight. A person would have to drink ten glasses of Vitamin D fortified milk each day just to get minimum levels of Vitamin D into their diet.
Fatty fish like mackerel, tuna and sardines and fish liver oils are among the best sources.
Small amounts of Vitamin D are found in egg yolks, fortified milk, fortified dairy products, fortified cereals are good natural sources of D. The milk is fortified with 100 IU/cup of Vitamin D, which is 25% of the Daily Value.
TIP: If you look at food labels, you will not find the Vitamin D content as food labels are not required by law to list Vitamin D content unless it has been fortified with Vitamin D.
Food Sources of Vitamin D
- Halibut liver oil, 5g (1000-20000 IU/serving)
- Cod liver oil, 5g (450 IU/serving)
- Shark liver oil, 5g (60-200 IU/serving)
- Salmon (cooked), 100g (360 IU/serving)
- Tuna fish (canned in oil), 65g (200 IU/serving)
- Mackerel (cooked), 100g (345 IU/serving)
- Sardines (canned in oil), 50g (250 IU/serving)
- Cereal (fortified with 10% DV), 1cup (40 IU/serving)
- Egg, 1 whole (20 IU/serving)
- Liver, beef (cooked), 100g (15 IU/serving)
- Milk (Vitamin D-fortified), 100ml (40 IU/serving)
- Butter, 10g (2-6 IU/serving)
- Margarine (Vitamin D-fortified), 15g (60 IU/serving)
- Swiss Cheese, 28g (12 IU/serving)
*IUs = International Units.
Source: U.S. Department of Agriculture, Agricultural Research Service. USDA Nutrient Database for Standard Reference, Release 16. Nutrient Data Laboratory Home Page, 2003.
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