CONTENTS OF THIS PAGE
- Why do we need vitamin D?
- Sign of vitamin D deficiency (how to know?
- Why are you deficient? (Causes of vitamin D deficiency)
- Diagnosis (confirming vitamin D deficiency)
- Treatment and lifestyle changes
- Excess vitamin D effect and why you should not self medicate
WHY DO WE NEED VITAMIN D
So, most of us have heard about vitamin D but most of us relate it with only bone health. But its way more than that.
1. Bone health :
One of the important component of bone is calcium, which helps to keep our bones strong. Vitamin D helps to absorb calcium that we eat or drink. Thus, if vitamin D is low, our bones can become weak and break easily.
2. Muscle function:
Vitamin D helps muscle to contract. Its deficiency can lead to weakness of muscle. Remember, heart is also a type of muscle. Hence, adequate vitamin D also helps the heart to contract and deliver blood effectively to different parts.
3. Immunity:
Vitamin D helps to improve our immunity and also helps to fight “autoimmune disease” (like diabetes).
4. Heart health:
As per recent researches, its being thought that vitamin D can decrease risk of heart diseases like heart attack. It can even help to keep our blood pressure in check.
5. Cancer:
Sunlight is famously known to cause skin cancer. But recently many studies have shown that vitamin D may decrease the risk of other kind of cancers, especially that of colon (which is a part of your gut).
6. Mental health:
Vitamin D helps in neurotransmission (transmissions of signals in brain) via release of a chemical called serotonin. Thus, it keeps you feeling happy and oriented.
SIGNS YOU HAVE VITAMIN D DEFICIENCY
Remember Vitamin D deficiency may have no symptoms. Thats why, now a days, vitamin D levels are done during routine follow-ups in hospital.
FOLLOWING SYMPTOMS MAY INDICATE VITAMIN D DEFICIENCY
Bone pain
Weakness/ Tiredness
Muscle pain
Fractures with minor trauma
Bone abnormalities in child (esp legs and thighs)
Delayed walking or standing in baby
Delay teeth eruption in baby
Teeth issues (caries, breaking of tooth or loose tooth)
Mood changes (depression, anxiety, drowsiness, confusion)
WHY ARE YOU DEFICIENT? (CAUSES OF VITAMIN D DEFICIENCY)
1. Decreased sun exposure
2. Ineffective sun exposure
(a) exposure lesser than appropiate time
(b) sunexposure at wrong time of day
(c) minimum exposure of skin
(d) use of sunscreen during sunexposure
3. Darker skin – have lesser production of vitamin D as they have more levels of a pigment called “melanin”, which can block the effective wavelength of sun’s rays from reaching the skin (just like sunscreen)
4. Condition which decrease vitamin D absorption: like gut issues or fat malabsorption (pancreas or gut issues) or chronic kidney disease
5. Certain medications– some antiepileptics (phenytoin etc), steroid, some lipid lowering drug
6. Decreased vitamin D intake
7. Genetic condition- multiple enzymes are needed to make vitamin D, once skin is exposed or food is taken. A person may inherit a genetic condition, where any of these enzymes is lacking.
CONFIRMING YOU ARE DEFICIENT (DIAGNOSIS)
There are only 2 kind of tests done, in most cases, to confirm vitamin D deficiency.
Blood tests : A simple blood test is usually done to check the vitamin D level in our body. Sometimes, if the doctor feels the need, he/she might suggest additional tests, to know the cause of deficiency.
X-rays : This is usually done in children. Changes due to vitamin D deficiency (a condition called “rickets”) in children, may be diagnosed with the help of x-ray. It can also help to check the effectiveness of treatment.
TREATMENT
Treatment will depend upon the level of vitamin D/ symptoms/ cause.
Also, different country and guidelines have different levels and treatment strategy, which may vary slightly.
Treatment should only be taken after a doctors consultation, since excess of vitamin D may be dangerous.
Deficient : < 25 ng/ ml : supplement + lifestyle
Insufficient: 25- 50 ng/ml : only lifestyle changes are usually needed
Sufficient (normal) : >50 ng/ ml
1. Lifestyle changes
(A) sunlight exposure
15 to 30 minutes/ day x 3 to 5 days/week
Avoid sunscreen in this period
Atleast arms & legs need to be exposed
Most effective between 10 am to 1 pm
Darker people need longer exposure
(B) Food : fatty fishes (salmon), cod liver oil, egg yolk, fortified food (milk or milk.products like milk, cheese or youghurt) – check your labels!!
2. Medication :
Vitamin D supplements are usually given for 6 to 8 weeks (mostly once or twice a week). Sometimes, if severe, doctor might decide to give injection in hospital setting. Supplement usually are available in syrup/ capsules/ sachets.
Remember doses and duration might vary slightly, as per countries guideline.
Calcium supplements may be given along with vitamin D.
3. Specialist care
Those with long term illnesses will need specialist care.
SIDE EFFECTS/ TOXICITY OF EXCESS VITAMIN D
VITAMIN D SHOULD NEVER BE TAKEN WITHOUT DOCTOR’S CONSULTATION because its excess can have life threatening effects. It can harm all the systems. Below are some important side effects when vitamin D doses are not taken correctly.
1. Heart: The most harmful effect is on heart as it can lead to change in hearts rhythm, and, that can prove to be dangerous.
2. Digestive system: severe abdominal cramps, constipation and excessive vomiting are some important effects.
3. Kidneys: kidney stones and excessive urination, leading to dehydration and excessive thirst.
4. Mental health: depression, anxiety, confusion or drowsiness.
So, the points to take from this page are that take your sun responsibly, eat healthy and if you have any of above features, consult your doctor. But remember sun is like vitamin D, helpful if taken correctly, but it can be an enemy, too.
And most important point is that NEVER TAKE VITAMIN D WITHOUT DOCTOR’S CONSULTATION!!!!