Vitamin D is talked about a lot. We all know that we need it but do we truly know what we need it for? It’s also well known that we get most of our Vitamin D from sunlight, but are there any other ways we get what we need?
We want to take you through exactly what Vitamin D is and how it works, what a deficiency looks like and what we can do about it.
What is Vitamin D?
Vitamin D is a crucial nutrient that plays a fundamental role in various physiological processes within the human body. Unlike many other vitamins, Vitamin D functions more like a hormone than a vitamin. It is essential for bone health, immune function, and numerous other biological functions.
Vitamin D is a fat-soluble vitamin crucial for various bodily functions. Its main role is to help the body absorb and retain calcium which is critical for bone strength. While it’s found in some foods, our primary source of Vitamin D comes from sunlight exposure. When our skin is exposed to sunlight, it synthesises Vitamin D, which is then converted into its active form by the liver and kidneys.
There are two primary forms of Vitamin D that are important for humans:
- Vitamin D2 (ergocalciferol): This form of Vitamin D is synthesised by plants when they are exposed to sunlight. It is commonly found in fortified foods such as cereals, milk, and orange juice.
- Vitamin D3 (cholecalciferol): Vitamin D3 is synthesised in the skin when it is exposed to ultraviolet B (UVB) radiation from sunlight. It is also found in some animal-based foods, including fatty fish like salmon, tuna, and mackerel, as well as egg yolks and liver. Vitamin D3 is the most biologically active form of Vitamin D in humans.
What is a Vitamin D Deficiency?
A Vitamin D deficiency occurs when the body doesn’t have enough of this essential nutrient to function optimally. Vitamin D, often referred to as the “sunshine vitamin,” is crucial for various bodily processes, including bone health, immune function, and mood regulation.
When our skin is exposed to sunlight, it produces Vitamin D in a process triggered by ultraviolet B (UVB) radiation. This Vitamin D precursor then undergoes conversion in the liver and kidneys to its active form, which the body can utilise.
However, several factors can contribute to a deficiency in Vitamin D:
Limited Sun Exposure: In today’s modern lifestyle, many people spend more time indoors than outdoors, reducing their exposure to sunlight. Factors such as office jobs, urban living, and indoor activities contribute to this lack of sun exposure.
Geographical Location: Individuals living in regions with limited sunlight, especially during the winter months, are at higher risk of Vitamin D deficiency. This risk is exacerbated in regions far from the equator, where sunlight is less intense.
Skin Pigmentation: People with darker skin produce less Vitamin D in response to sunlight compared to those with lighter skin tones. Melanin, the pigment responsible for skin colour, reduces the skin’s ability to produce Vitamin D in response to sunlight exposure.
Age: As individuals age, their skin becomes less efficient at synthesising Vitamin D. Older adults are more likely to have Vitamin D deficiency due to reduced sun exposure and decreased efficiency of Vitamin D synthesis. This can lead to more severe conditions such as osteoporosis.
Obesity: Vitamin D is fat-soluble, meaning it can be sequestered in adipose tissue. Individuals with obesity may have lower circulating levels of Vitamin D due to its storage in fat cells, reducing its availability for use by the body.
Dietary Factors: While Vitamin D is found in some foods, including fatty fish, fortified dairy products, and eggs, it can be challenging to obtain sufficient levels through diet alone. Moreover, individuals with dietary restrictions or limited access to nutrient-rich foods may be at greater risk of deficiency.
Why Should We Care?
When you’re feeling like there’s something just not right or you’re feeling off but don’t know why, it could be because you’re deficient in a crucial nutrient. So that we can be more in tune with our bodies and wake up feeling great on a daily basis it’s good to know what symptoms to look out for. Once you know the symptoms there are plenty of ways to treat it. Symptoms of Vitamin D deficiency can vary depending on the severity and duration of the deficiency.
If we treat Vitamin D deficiencies sooner rather than later it helps with the ageing process, leaving you feeling better as your age. Vitamin D can help promote healthy ageing and maintain overall well-being as you grow older.
Common Signs and Symptoms Include:
Bone Pain: Vitamin D plays a crucial role in calcium absorption, which is essential for maintaining strong and healthy bones. Deficiency can lead to bone pain, muscle weakness, and an increased risk of fractures and osteoporosis.
Fatigue: Individuals with Vitamin D deficiency often experience fatigue and general tiredness, which can impact daily activities and overall quality of life.
Mood Disorders: Emerging research suggests a link between Vitamin D deficiency and mood disorders such as depression, anxiety, and seasonal affective disorder (SAD). Adequate levels of Vitamin D are thought to support neurotransmitter function and regulate mood.
Impaired Immune Function: Vitamin D is involved in modulating the immune response and defending the body against infections. Deficiency may compromise immune function, increasing susceptibility to infections and autoimmune diseases.
Impaired Wound Healing: Vitamin D plays a role in the inflammatory response and tissue repair processes. Deficiency may impair wound healing and delay recovery from injuries or surgeries.
Hair Loss: While less common, severe Vitamin D deficiency may contribute to hair loss or alopecia, though the mechanisms behind this association are not fully understood.
Diagnosing Vitamin D deficiency typically involves a blood test to measure the concentration of 25-hydroxyvitamin D (25(OH)D), the primary circulating form of Vitamin D in the body. Levels below 20 nanograms per millilitre (ng/mL) are generally considered deficient, while levels between 20 and 30 ng/mL may indicate insufficiency.
Fortunately, Vitamin D deficiency is largely preventable and treatable through various interventions.
Treatments of Vitamin D Deficiency Include:
Sunlight Exposure: Aim for regular, moderate sunlight exposure, particularly during peak hours when UVB rays are most abundant. It needs to be outdoors in direct sun (sitting in a sunny window spot doesn’t work as it blocks the UVB), engaging in outdoor activities, and taking walks can help boost Vitamin D levels naturally. It’s essential to strike a balance between obtaining adequate Vitamin D and protecting the skin from sun damage. Short, regular periods of sun exposure to the arms, legs, or face without sunscreen (usually no longer than 15 minutes, depending on factors like skin type, time of day, and location) can help stimulate Vitamin D production without increasing the risk of sunburn or skin cancer. If you’re not sure if it’s safe, consult medical advice.
Dietary Sources: Incorporate Vitamin D-rich foods into your diet, including fatty fish (e.g., salmon, mackerel), fortified (added Vitamin D) dairy products, eggs, and fortified cereals. However, it can be challenging to obtain sufficient Vitamin D solely through dietary sources, especially for individuals with limited dietary diversity or specific dietary restrictions.
Supplementation: In cases of deficiency or insufficiency, Vitamin D supplements may be recommended by healthcare professionals. Supplements are available in various forms, including Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol), with Vitamin D3 being more effective at raising blood levels of Vitamin D.
Routine Screening: Regular monitoring of Vitamin D levels is essential, particularly for individuals at higher risk of deficiency, such as older adults, individuals with darker skin, those with limited sun exposure, and individuals with certain medical conditions.
Lifestyle Modifications: Adopting a healthy lifestyle that includes regular physical activity, a balanced diet, adequate sleep, stress management, and sun safety practices can support overall well-being and optimise Vitamin D status. Getting outside on a daily basis is a very simple, effective way to try and increase your Vitamin D intake as well as improve your mood and energy levels. Bare in mind the season you’re in where you may need to increase your time spent outdoors.
Given the profound impact of Vitamin D deficiency on health, addressing this issue is paramount. By raising awareness and taking proactive steps to ensure adequate Vitamin D intake, we can mitigate the risks associated with deficiency and promote optimal health and well-being.
We now know that Vitamin D deficiency is a common yet often overlooked health concern with significant implications for overall health and well-being. Understanding the risk factors, symptoms, and interventions for Vitamin D deficiency is essential for promoting optimal health and reducing the burden of preventable diseases associated with inadequate Vitamin D levels. By prioritising sunlight exposure, incorporating Vitamin D-rich foods into our diets, considering supplementation when necessary, and maintaining a healthy lifestyle, we can help ensure adequate Vitamin D levels and support our body’s vital functions.
It is completely safe to test your own Vitamin D levels in the comfort of your own home. This Vitamin D Rapid Test can be used to screen for Vitamin D deficiency, giving you peace of mind and gives you the ability to move forward with a health plan if necessary.