It’s important to be aware of the symptoms of vitamin D deficiency, because if you don’t get enough of this nutrient, you could lead to soft bones, known as rickets in children and osteomalacia in adults.
So why do we need vitamin D? Registered dietitian Esther Ellis explains that this fat-soluble nutrient aids in the absorption of calcium and phosphorus in our bodies, carries these minerals to our bones and teeth, and helps regulate the amount of calcium left in our blood.
“Along with calcium, vitamin D helps protect against bone loss,” she says. “It also helps muscles function and allows the brain and body to communicate through nerves. The immune system also uses vitamin D to help fight off invading bacteria and viruses.”
Registered dietitian Jen Bruning, a spokeswoman for the Academy of Nutrition and Dietetics (opens in a new tab)She also adds: “There may also be a role for vitamin D in reducing inflammation, as well as helping to control cancer cell growth and prevent depression.”
The body naturally produces vitamin D when exposed to sunlight, but we can also get it from certain foods and the best vitamin D supplements. But research in the National Institutes of Health (opens in a new tab) found that 42% of Americans don’t get enough vitamin D, and people with darker skin take longer to synthesize it.
In this article, Ellis and Bruning explain more about the symptoms of vitamin D deficiency and what you can do to avoid it.
What causes vitamin D deficiency?
The amount of vitamin D your skin produces depends on several things, including skin pigmentation, the time of day and season, and even where you live. The use of sunscreen, although it is important to prevent skin cancerit can also decrease the amount of vitamin D your body gets.
Bruning told WordsSideKick.com: “Estimates suggest that around a billion people worldwide have a vitamin D deficiency. In many adults, this may not present with any clear signs or symptoms.”
Jen Bruning, MS, RDN, LDN
Jen Bruning is a spokesperson for the Academy of Nutrition and Dietetics and Director of Nutrition and Brand Innovation at Incite Strategic Partners. She graduated from Saint Louis University and earned a master’s degree from Colorado State University.
Soft bones (rickets/osteomalacia)
“In children, deficiency can lead to a condition called rickets, or softening of the bones, due to low calcium levels that cause bones to bend or break easily,” says Bruning. “In adults, bone loss can occur and present as osteomalacia.”
Rickets in children can be treated when caught early, usually with a regimen of dietary changes and/or supplements as directed by a doctor, in addition to exposure to sunlight. If left untreated, rickets can lead to bone deformities.
“Osteomalacia, the softening of the bones seen in older adults, can lead to easily broken bones, which are more difficult to recover from as we age,” he adds.
Muscle cramps, fatigue and weakness.
According to Bruning, muscle cramps from vitamin D deficiency can lead to undue injury, and fatigue and weakness from vitamin D deficiency are dangerous as they increase the chances of losing balance, falls, broken bones, blows to the head or other injuries.
“Since adult vitamin D deficiency is more common in older adults, these side effects can be more dangerous in those who may already be frail,” she says. “The amount of calcium in our bloodstream is very important, so if we don’t get enough calcium from food, it is drawn from our bones. This can also happen with vitamin D deficiency, because we need it to be able to absorb calcium.”
How to know if you have vitamin D deficiency
You can find out if you have a vitamin D deficiency with a simple blood test. Your health care professional may also order an x-ray to check the strength of your bones. You may then be instructed to take a course of vitamin D tablets or liquids.
How to get more vitamin D
If you want to get more vitamin D from foodIncrease your intake of fatty fish like salmon and mackerel, says Ellis. “Beef liver, cheese, and egg yolk provide small amounts, while mushrooms also contain this vitamin if grown under ultraviolet light.”
Most milk and some cereals are fortified with vitamin D, as are many plant-based beverages. Orange juice, yogurt, and cheese may be fortified; you can find out by looking at the Nutrition Facts label on the package.
Ellis says: “Some people may need additional vitamin D, such as older adults, breastfed infants, people with darker skin, people with certain medical conditions such as liver disease, cystic fibrosis, celiac disease, and Crohn’s disease, and people who are obese or who have had gastric bypass surgery Always check with your health care provider before taking a vitamin D supplement.”
Adds Bruning: “Work with a registered dietitian or the equivalent in your country, or your doctor, to determine which forms of vitamin D, at what dosages, may be best for you based on your individual needs.”
