How to Prevent Vitamin D Deficiency

Low levels of Vitamin D have become too common. What are the causes and how you can help yourself take in enough vitamin D. According to the study published by Scientific American, vitamin D deficiency is reaching to a new peak every year. Around three quarters of the U.S population, including adults and teens, lack in vitamin D, which is becoming a source of diabetes, cancers and heart diseases . Below illustration shows the percentage affected population in various regions:

vitamin d



Source: Australian Health Survey, Biomedical Results for Nutrients



American Society for Clinical Nutrition states lack of sun exposure has been identified as the major cause. . Other factors include less intake of food naturally containing vitamin D,  and aging ,obesity , extreme antiseizure medication and fat malabsorption . Taking enough vitamin D is possible by having sufficient exposure to sunlight . In the winter, in the United States, it’s impossible to produce vitamin D from the sun if you live north of Atlanta because the sun never gets high enough in the sky for its ultraviolet B rays to penetrate the atmosphere. In summer ,the sun’s UV-B rays hit the skin, a reaction takes place that enables skin cells to manufacture vitamin D. If you’re fair skinned, experts say going outside for 10 minutes in the midday sun—in shorts and a tank top with no sunscreen—will give you enough radiation to produce about 10,000 international units of the vitamin. Dark-skinned individuals and the elderly also produce less vitamin D, and many folks don’t get enough of the nutrient from dietary sources. Getting sunlight through a window, which is how some caretakers try to help the elderly get extra D, does not work.

Foods naturally containing vitamin D such as fish, fish oils, beef livers, milk, yogurts and cheeses, should also be a part of diet . Food manufacturers are fortifying other foods, such as yogurt, milk, cereal, and orange juice, to help consumers fill the nutrient gap in their diets. Ideally, vitamin D is added to a food or beverage that contains calcium. Vitamin D is needed for maximum absorption of calcium from the intestine, helping to build strong bones and teeth.

Symptoms are not always present, but common symptoms include fatigue, general muscle pain and weakness, muscle cramps, chronic joint pain, weight gain, high blood pressure, restless sleep, poor concentration, headaches, bladder problems, constipation or diarrhea.



Vitamin D At-Home Blood Spot Collection Kit and Test for Vitamins D3 and D2


Together with calcium, vitamin D can help prevent osteoporosis in older adults. Without enough vitamin D, bones can become brittle and prone to fracture. It is estimated that more than 40 million adults in the U.S. have or are at risk of developing osteoporosis.nVitamin D supplements and medicinal forms can also be taken after doctor’s consultation.


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