Worldwide, naturally occurring dietary sources of vitamin D are limited, and food fortification is optional, inconsistent, inadequate, or nonexistent. Therefore, for most people, vitamin D is primarily obtained through sun exposure. However, many variables influence the amount of UVB from sunlight that reaches the skin and its effectiveness. These include time of day, season, latitude, altitude, clothing, sunscreen use, pigmentation, and age.
Why Do We Get Hypovitaminosis D?
In spite of being sunny during most of the year, a significant amount of people in India carry the burden of Vitamin D insufficiency or deficiency, especially the elderly and postmenopausal women, although otherwise “healthy” adolescents may also face its symptoms.
The major risk factors include our clothing, avoidance of sunlight exposure, skin pigmentation, and multiple dietary factors.
How Does It Affect Us?
The most well-known consequences to not having enough vitamin D are rickets in children and osteomalacia in adults. These are far from the only problems associated with a vitamin D deficiency. The consequences are numerous and include skeletal diseases, metabolic disorders, cancer, cardiovascular disease, autoimmune diseases, infections, cognitive disorders, and/or mortality.
What Are Vitamin D Requirements?
- For people over 50 (and postmenopausal women): 400-800 i.u. of vitamin D per day.
- For people over 65 or 70, at least 600 i.u. is usually recommended.
- For people 25-50 years old (and premenopausal women): 400 i.u. of vitamin D per day.
What Are The Signs & Symptoms Associated With Vitamin D Deficiency?
- Low immunity levels.
- Low energy levels and feeling of tiredness.
- Back pain and poor bone health and bone density associated with low calcium absorption.
- Depression and stress.
- Poor wound healing capacity.
- Hair loss.
- Muscle pain.
How Can We Correct Hypovitaminosis D?
- By eating a diet rich in vitamin D. Vitamin D is found naturally in only a few foods, like fatty fish (e.g., salmon), liver and cod liver oil, and egg yolks. However, vitamin D fortified foods, such as many types of milk, cereal, bread, and orange juice, are widely available.
- Exposing the body, primarily the face, hands and arms, to sunshine. With direct exposure to sunlight, vitamin D is manufactured in the skin. Ten to fifteen minutes of sunshine two to three times per week will satisfy the body’s need for vitamin D. However, as people age they are less able to make vitamin D through the skin. Additionally, sunscreen reduces the body’s ability to absorb sunlight needed to manufacture vitamin D.
- As necessary, taking a vitamin D supplement. Since excessive doses of vitamin D can be harmful, patients are advised to talk with their doctor about the right intake for their particular situation. The Institute of Medicine recommends no more than 2,000 i.u. per day.