When the body doesn't get enough vitamin D, it develops a vitamin D deficiency. Lack of vitamin D can result in osteoporosis, bone fragility, and low bone density. Getting enough vitamin D is crucial for normal bone and tooth growth and increased disease resistance. Interestingly, new research shows that popular diet trends could lead to vitamin D deficiency, making this condition more of a risk than ever.
Vitamin D intake for adults should be at least 600 IU and up to about 2,000 IU per day. Even though fortified dairy products and fatty fish include this vitamin, obtaining sufficient amounts in your diet might be challenging. You can also get this vitamin through exposure to sunlight.
Adults with a vitamin D deficiency may have the following signs:
There are various crucial roles for vitamin D. It regulates calcium and phosphorus absorption and promotes a healthy immune system.
In addition to its primary advantages, research suggests that vitamin D may also play a role in:
According to research, vitamin D may be crucial in controlling mood and lowering the likelihood of depression.
In one review, 7,534 persons were examined, and it was found that those who took vitamin D supplements and reported having negative feelings had more improved symptoms than those that took a placebo. Thus, people with depression and vitamin D insufficiency may benefit from vitamin D supplements.
Studies and clinical experience show vitamin D deficiency can aggravate several conditions.
In an earlier study, it was discovered that 71% of persons with chronic pain had a vitamin d deficiency. According to a few studies, those who are vitamin D deficient may experience less discomfort overall while using high-dose vitamin D supplements.
The metabolism of bones and the absorption of calcium depends heavily on vitamin D.
This is significant since taking calcium and vitamin D together promotes maximum absorption by your body. Researchers discovered a significant correlation between low vitamin D levels and low bone mineral density in a sizable observational study involving more than 1,100 middle-aged menopausal or postmenopausal women.
The stress-relieving hormone cortisol is released by the adrenal glands as a result of stress. In an ideal world, this would eliminate the stress and allow your body to resume resting. However, with chronic stress, as is common in the world today, the adrenals must keep releasing cortisol, keeping the body in overdrive. At some point, the adrenals can no longer produce enough cortisol to fight the stress effects. This results in a condition known as Adrenal Fatigue Syndrome (AFS).
Vitamin D acts not only on the immune system but also on the adrenal tissue itself. Professionals have seen that vitamin D may help with adrenal disorders like AFS and maintain calcium and phosphorus levels in the body. Over time, excessive cortisol production can weaken your bone structure and increase your risk of Osteoporosis. Although more research is needed, vitamin D may help mitigate this risk.
Inflammation is one major aspect of the NeuroEndoMetabolic (NEM) Stress Response, which describes how the body’s organs and systems respond to stress. One component of the NEM stress response system is the Inflammation circuit. While inflammation is a good response to toxins, pathogens, and injury, chronic inflammation can harm your health.
A vital biomarker to identify people at higher risk of chronic illnesses with an inflammatory component has been discovered, according to a recent study published in the International Journal of Epidemiology. The study found a direct correlation between low vitamin D levels and elevated levels of inflammation.
According to the study's findings, only people with low vitamin D concentrations have raised C-reactive protein levels, which point to higher inflammation. Positively, the study's findings also suggest that addressing affected people's vitamin D deficiency will reduce inflammation and possibly lessen their chance of developing chronic inflammatory illnesses.
Vitamin D deficiency can be caused simply by not getting enough UV rays from sunlight or not getting enough through your diet. It can be difficult to eat enough foods high in vitamin D, such as salmon or fortified dairy, and in many places in the winter, sunlight exposure is not adequate to make enough vitamin D. In this case, you might need to supplement.
Low vitamin D levels can also occur when the body doesn’t absorb vitamin D properly, due to illness or certain medications.
New research shows that another reason many young people are developing vitamin D deficiency is due to this popular diet trend.
New research shows that skipping breakfast and intermittent fasting may be a major cause of vitamin D deficiency in young adults. Intermittent fasting (IF) is a type of eating that balances eating and fasting at specific times. It focuses on the timing you eat rather than the specific foods you should consume.
This means that it isn't a diet in the traditional sense; instead, it is an eating pattern. Daily sixteen-hour fasts or twice-weekly twenty-four-hour fasts are two popular IF strategies.
The most considerable negative side effect of intermittent fasting (IF) is hunger. Additionally, you can feel lethargic and not think as well as usual. Since it can take time for your body to adjust to the new meal plan, this might be a temporary situation.
Before attempting IF, you should speak with your doctor if you have a medical condition. This is especially crucial if you have:
Studies also show IF could increase your odds of vitamin D deficiency.
According to studies of young people signing up for military service, those that frequently skip breakfast due to practicing IF are more likely to have vitamin D deficiency. These eating habits can reduce your intake of iron and vitamin D. Researchers concluded that this practice has indirectly raised the likelihood of vitamin D deficiency through poorer diet quality and lower vitamin D consumption.
Thus, if you are trying to optimize your vitamin D levels, it is a good idea to eat regular meals and ensure they are of high quality to avoid increasing your deficiency risk.
You can make sure you are getting enough vitamin D in several different ways.
The preferred line of therapy for vitamin D deficiency is oral supplements. Although you may readily purchase them over-the-counter, you should consult a doctor for dose advice.
A doctor may suggest prescription vitamin D, which is available in far more strong doses of up to 50,000 IU, for a severe deficit. Additionally, your doctor might recommend vitamin D injections.
It is best to take vitamin D3 with vitamin K2 and magnesium for the best absorption.
Make sure to test your vitamin D levels as optimal ranges are usually not what the reference range says in the lab. Ideally, they should be at least above 60ng/mL. Have it regularly checked while you are taking supplementation.
Consuming more meals high in vitamin D may help you have higher amounts. However, do note that it is difficult to get enough vitamin D from foods alone. Foods high in vitamin D include:
Going outside more frequently may also be advised by your doctor since sunshine is a natural source of vitamin D. 20 minutes per day should be enough for most people. However, be aware that in far northern and southern climates in the winter, even going outside in the sun may not be enough to get enough vitamin D, as UV rays are too low at this time to induce adequate levels.
It is crucial to protect your skin while in the sun. You shouldn't stay in the sun for more than an hour without applying sunscreen again. Remember to wear a hat to protect your face and scalp area.
Although vitamin D deficiency is common, it can be difficult to distinguish it from other health conditions because the symptoms are sometimes vague and mild.
A medical expert can request a blood test if you suspect you may be deficient. You may use supplements to address vitamin D insufficiency, but you may need a doctor's guidance to acquire the proper dosage. Boosting your sun exposure and consuming more vitamin D-rich foods, such as salmon and dairy products with added vitamin D, can also be beneficial.
Addressing a vitamin D deficiency is worthwhile because it can have long-term positive effects on your health. If you need help determining the best diet to deal with other health needs or vitamin deficiencies, try Dr. Lam's Adrenal Fatigue Recovery Program—a comprehensive course that offers targeted supplement education, dietary guidelines on foods to eat, and tailored exercises to boost your wellness journey. This program is designed to provide you with all the tools you need to get your energy levels back on track and lead a more balanced life. Act now and take the first step towards restoring your health and well-being!
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Vitamin D deficiency might present itself as the following symptoms:
