How to spot Vitamin D deficiency

Vitamin D deficiency is a serious health issue but yet it is one of the most ignored ones too. The human body needs a certain amount of vitamin D for normal functioning, but due to several factors majorly owing to lifestyle, the requirements of vitamin D are not met. Due to this gap in supply and demand a number of health complications arise and many times these signs are spotted when the disease has already reached a later stage.

Therefore it is vital to understand the importance of vitamin D and keep a watch on the vitamin D deficiency signs and symptoms.

Vitamin D regulates calcium and phosphorus in the body; both of these elements are essential for healthy bone, teeth and muscles.

Many studies have also shown that vitamin D can reduce cancer cell growth, help control infections and reduce inflammation.

The recommended dietary allowance of vitamin D is 600 international units, which is equivalent to 18 micrograms, for men and women. People over 70 years of age should consume 800 international units, which is equivalent to 20 micrograms of vitamin D daily. A higher amount of vitamin D is recommended for those who do not get sufficient exposure to sunlight.

When the body does not get the required amount of vitamin D, it causes a number of diseases, the majority of which are associated with the bone.

In children vitamin D deficiency leads to rickets. This is a rare disease in which bones are soft and can bend easily. The main causes of rickets are deficient intakes of vitamin D and/or calcium, or physiological problems associated with the metabolism of these nutrients.

Lack of vitamin D leads to muscle weakness and cramps as well. It also leads to osteomalacia in adults.

If you are not getting sufficient vitamin D from the diet then you are likely to be deficient in it. One can also be deficient in vitamin D if one does not get enough sunlight. Other reasons can be the body's inability to absorb vitamin D from food or the inability of the liver and kidney to process vitamin D to its active form.

You can also be deficient in the nutrient if you are taking any medication that is interfering with the body's system to absorb vitamin D.

Though these often go unnoticed, there are several signs that the body shows when it is deficient of vitamin D. If one spots these symptoms early and starts having foods, or gets proper sunlight or even takes supplements, then vitamin D related health complications can be avoided to a large extent.

The common symptoms are:

• Fatigue
• Bone pain
• Loss of bone density
• Muscle pain or cramps
• Mood changes, mostly depression
• Poor growth in children
• Tooth delay in children
• Irritability
• Prone to infections

Infants are more at risk of being deficient in vitamin D; it is because mother's milk is not a good source of the nutrient. Older adults are also at risk of being deficient of this nutrient, because their skin is not capable of making vitamin D when exposed to sunlight, this is why older people are advised to take more vitamin D.

Apart from these, people who suffer from celiac disease or Crohn's disease are also deficient of vitamin D as they are unable to regulate the fat properly. Vitamin D, a fat soluble vitamin, needs fats to be absorbed.

As per a report by Harvard's T.H. Chan School of Public Health: "People who are obese tend to have lower blood vitamin D levels. Vitamin D accumulates in excess fat tissues but is not easily available for use by the body when needed. Higher doses of vitamin D supplementation may be needed to achieve a desirable blood level. Conversely, blood levels of vitamin D rise when obese people lose weight."

Experts have warned against self medication of vitamin D as in most cases it leads to over consumption. People start taking vitamin D supplements on their own, without knowing when to stop.

Overconsumption of vitamin D leads to serious health issues.

Experts recommend a level between 20 and 40 ng/mL of vitamin D to be normal. A level less than 12 ng/mL indicates vitamin D deficiency.

The daily intake of vitamin D should be between 10 micrograms to 20 micrograms per day.

When the level of vitamin D crosses 50 ng/ML it is considered to be very high and might lead to serious complications.

It is always recommended not to take supplements without medical prescription as many times people do not realise when they have consumed more than what is required.

Overconsumption of vitamin D leads to kidney damage.

Too much of vitamin D in the body leads to toxicity which accelerates calcium build up in the body and leads to nausea, vomiting, frequent urination and weakness. This will lead to formation of stones in the kidney.

Read: Study links low level of Vitamin D to severity in hospitalised COVID patients

The common symptoms which can give a hint that your body has more vitamin D than is required are:

• Loss of appetite
• Constipation
• Dehydration
• Dizziness
• Fatigue
• High blood pressure
• Irritability
• Nausea
• Vomiting
• Frequent urination
• Muscle weakness