Many people are low in vitamin D but don't realize their deficiency until they go for a physical and take a blood test. Often people experience symptoms of a vitamin D deficiency such as weak bones or fractures, muscle pain, fatigue, depression, mood swings and sleep problems. Actually, vitamin D isn’t even considered a vitamin, although it’s continued to be called one.
Vitamine Acts as a Hormone
Vitamin D is the only vitamin that the body has to make. It's created by the body after exposure to ultraviolet rays of the sun. This vitamin serves as a hormone in that it sends messages to the intestines to increase the amount of calcium and phosphorus.
Health Benefits of Vitamin D
There’s mounting evidence that vitamin D can protect against some types of cancer such as breast cancer, colorectal cancers and prostate cancer. Other diseases that this vitamin helps lower the odds of contracting include multiple sclerosis, inflammation, seasonal disorders and even depression.
People More Deficient in Vitamin D
Some groups are more at risk for Vitamin D deficiency than others, including the following:
- People in colder climates - People living in colder climates have less vitamin D because they don’t have as much sunlight exposure as those living in warmer climates such as Florida, southern California and other southern states. The closer a person lives to the equator the more vitamin D they probably have. According to Health Hype.com people who live above 45 degrees North or below 45 degrees South and have their bodies totally covered with clothing are more prone to a vitamin D deficiency. If someone frequently plays volleyball at noon in a bikini in Hawaii they’ll receive plenty of vitamin D.
- Older people and babies - This vitamin is needed even more as people age because they have lower levels and as a result can decline in muscle regulation and balance. Osteoporosis patients are particularly low in vitamin D. On the other hand, babies and especially those who are breastfed babies receive less of this vitamin.
- Dark-skinned people - Others who are more vulnerable to a vitamin D deficiency are people with skin that’s naturally dark, such as African Americans. This is because their skin pigment lowers the ultraviolet (UV) levels. People covering their skin for cultural or religious purposes get less vitamin D, as do those who are who are housebound.
Foods Rich in Vitamin D
Animal products rich in vitamin D include fish, fish liver and fish oil. Beef liver, egg yolk and cheese have some vitamin D. There are only a few plants that have some vitamin D, but not sufficient amounts. Other food products include orange juice, cereals and margarine that’s fortified with vitamin D. Some brands of milk indicate they have vitamin D, so it’s important to read labels when selecting milk.
How to Get More Vitamin D
Besides eating foods rich in vitamin D, it’s important to spend some time outdoors to soak up sunrays. Some people with convertibles even drive with their tops down to receive more sunlight. Vitamin D supplements are often prescribed. Finally, it’s important to check with a doctor before taking supplements. Although vitamin D is an essential vitamin, it needs to be monitored so a doctor or health care professional can determine how much is the right amount for a particular patient.
References:
SunsMart: Who is at Risk of Vitamin D Deficiency
Health Hype: Foods High in Vitamin D
Venice Kichura - Venice Kichura is a freelance writer who writes on a variety of subjects. She holds a special passion for topics relating to art and ...
