Summer is coming. Your health conscious summer strategies may include - always put on sun blocks and re-apply every 2 – 3 hours at the beach or pool. You wear long sleeve shirt/long pants and sun glasses when goes out. You stay indoors and work out in the air conditioned gym, or jog/bike in the evening when it is cooling down. Great!
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Do you realize you miss something? You may not get enough sun all day/all summer long and lack of sun exposure is a common cause for vitamin D deficiency. When the sun's UV-B rays hit the skin, a reaction takes place that enables skin cells to manufacture vitamin D. Vitamin D is essential for strong bones, because it helps the body use calcium from the diet. |
Vitamin D deficiency begins silently and it is asymptomatic. Therefore, it is often unnoticeable in the early stage. Few years ago, my Doctor told me that my blood test indicated low vitamin D level and advised treatment, while I felt fine and healthy. I didn’t know when and how it happened to me.
Actually, many people may have vitamin D deficiency without knowing it, until discovered it was linked with other health conditions. Research evidence suggests that vitamin D deficiency could be linked to several chronic diseases, including cardiovascular disease, cancer, and dementia/ cognitive impairment in elder adults.
Actually, many people may have vitamin D deficiency without knowing it, until discovered it was linked with other health conditions. Research evidence suggests that vitamin D deficiency could be linked to several chronic diseases, including cardiovascular disease, cancer, and dementia/ cognitive impairment in elder adults.
Common Causes for Vitamin D Deficiency
If you have limited sun exposure in your daily life or use too much sun protection (sunscreen inhibits vitamin D production), or have milk allergies, or with a strict vegan diet, you may be at risk for vitamin D deficiency. Other risk factors are dark skin, obesity, absorption and digestion disorders, or lack of vitamin D intake.
Diagnosis
Measurement of serum 25-hydroxyvitamin D (25[OH]D) is the best test to determine vitamin D status. levels of 25(OH)D are interpreted as follows[1] :
Symptoms of bone pain and muscle weakness can mean vitamin D deficiency. However, for many people, the symptoms are subtle.
- 21-29 ng/mL (52.5-72.5 nmol/L): Vitamin D insufficiency
- < 20 ng/mL (< 50 nmol/L): Vitamin D deficiency
Symptoms of bone pain and muscle weakness can mean vitamin D deficiency. However, for many people, the symptoms are subtle.
Treatment for Vitamin D Deficiency
Vitamin D deficiency involves getting more vitamin D -- through diet and supplements. Although there is no consensus on _vitamin D levels required for optimal health -- and it likely differs depending on age and health conditions -- a concentration of less than 20 nanograms per milliliter is generally considered inadequate, requiring treatment.
Guidelines from the Institute of Medicine increased the recommended dietary allowance (RDA) of vitamin D to 600 international units (IU) for everyone ages 1-70, and raised it to 800 IU for adults older than age 70 to optimize bone health. The safe upper limit was also raised to 4,000 IU. Doctors may prescribe more than 4,000 IU to correct a vitamin D deficiency |
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Natural Food Sources of Vitamin D
Vitamin D is found in relatively few foods. The richest natural sources of vitamin D are fish liver oils, salt-water fish such as sardines, herring, salmon and mackerel are also rich in vitamin D. Eggs, meat, milk and butter also contain vitamin D, but in small amounts. Plants are poor sources, with fruit and nuts containing no vitamin D at all. The amount of vitamin D in human milk is not enough for the infant needs.
Most dietary sources of vitamin D do not contain sufficient amounts of the vitamin to satisfy daily requirements. The following foods contain the indicated amounts of vitamin D, including fortified foods, as reported by the US Department of Agriculture's (USDA's) Nutrient Data Laboratory:
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Prevention
Back to my story from the beginning – I began to take Vitamin D3 supplement (2,000IU over the counter dose) in addition to my daily multivitamin tablet and my vitamin D level went back to normal. I felt no difference physically, while my vitamin D level was low or normal. Sometimes your own feeling is not telling you everything about your health conditions. Annual wellness physical is important for prevention and detect any health condition changes which require medical attention.
I trust that the best treatment is prevention. As I do not eat fish or dairy products often enough, taking vitamin D supplements is a good option for me. I take multivitamin and calcium with D3 daily, for maintenance, to keep my vitamin D level within normal range. I also go out often to enjoy the sun and nature.
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Disclaimer: This information is for educational and informational purposes only. It is not medical advice. Consult your healthcare professional for personal conditions.
