What Causes A Vitamin D Deficiency
Limited exposure to the sun
You may look out your window and see the sun shining and think that you are safe from this deficiency, but that is not always the case. Even in sunny climates, there is an increased prevalence of vitamin D deficiency. We have all heard about the dangers of skin cancer and the need for sunscreen to protect us from this disease. This knowledge and the preventive actions we take have significantly decreased our vitamin D levels. Sunscreen protects so well against UV-B rays that an SPF of 30 decreases vitamin D synthesis in the skin by more than 95%. On top of this, we tend to spend more time indoors. One study found that it took Caucasians exposure of more than 30% of their body every day in the summer to make the optimal amounts of vitamin D. Most adults work indoors and wear more clothing during the workweek, which leaves only about 10%-15% of their body exposed to UV for short periods, so they cannot meet their vitamin D needs through the sun alone. Even if you do have some exposure to the sun, the total amount of vitamin D you can produce is affected by the season, time of day, ozone amount, latitude, and the number of clouds in the sky.
How Much Vitamin D Should I Take
Everyone processes vitamin D a bit differently dosing will vary for most people depending on their age, weight, ethnicity, and even geographical location. The closer you live to the equator, for example, the easier it is for your body to make vitamin D when you spend some time outside.
In general, choose dosing that delivers between 125-200 mcg of vitamin D, Dr. Gossard added. After several months, check your vitamin D levels again. Then you can adjust your dose to ensure you stay in a healthy and optimal range.
Take a look at the recommended dietary allowance in the chart below.
The Best Vitamin D Book Out There
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Gabriel F. MD
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The Next Step For Getting Relief
The whole process of balancing your calcium intake, correctly interpreting all the blood tests and adjusting your vitamin D dosage, not to mention the need to follow all the safety guidelines, take the essential co-factors, and knowing how to deal with the sudden flair-ups can be overwhelming.
I and my wife have an idea of how that feels, as weve gone through that same process ourselves.
For this reason, if you are feeling lost be sure to check our book on how not to die with true high-dose vitamin D therapy where youll find a step-by-step guide teaching everything you need to know on safe high-dose vitamin D and vitamin K2 supplementation.
How To Treat Vitamin D Deficiency
The first step in treating vitamin D deficiency is to obtain a baseline 25D blood level and then decide on the target replacement level and how quickly that target must be reached . Each 1,000 IU of vitamin D3 daily in addition to what the patient is currently ingesting will raise the level of 25D by 10 ng/mL after a few weeks. Note that more may be required for individuals who are obese, because vitamin D is sequestered in adipose tissue.
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Why Is Vitamin D So Important
Spending time outdoors is often difficult for those of us who spend most of our days under fluorescent lights. But the truth is, keeping cooped up indoors all day may be harmful to your health! The bad news is that if you dont get outside often and expose your skin to the sun, it may result in low vitamin D. Why?
If you dont get enough vitamin D, it can affect the way you feel and how well you perform, which makes this vitamin crucial for athletes. Specifically, vitamin D helps to:
- Increase bone health along with the help of calcium
- Increase muscle mass and strength
- Increase the size and number of the muscle fibers that are used for short bursts of speed and power
- Improve lower body strength
- Build strength in your legs
- Prevent falls
- Regulate the immune system and protect against certain diseases
According to the National Health and Nutrition Examination Survey , the majority of Americans are deficient in vitamin D. The recommended daily intake is 600 IU, but if your vitamin D levels are low, you may need to take much more. The only way to know whether your vitamin D levels are adequate is to have your blood levels checked. InsideTracker blood analysis includes vitamin D and will tell you not just whether your levels are normal, but whether they are optimal to promote a healthy body and life.
Left Untreated Over Time Vitamin D Deficiency Can Lead To Serious Bone Disorders
Dear Mayo Clinic:
My niece, age 26, was recently found to have a very low vitamin D level on a blood test. She was advised to start taking a supplement immediately. Why would she be so low on vitamin D and what symptoms could this cause?
Answer:Vitamin D deficiency is common. Unlike most other vitamins, getting enough vitamin D doesn’t depend solely on diet or supplements. Exposure to sunshine also contributes to a person’s daily production of vitamin D. Not having enough vitamin D in the body can cause a variety of problems. Bone weakness is one of the most serious.
Not many foods naturally contain vitamin D, however, fatty fish and eggs are a good source. Many dairy products, particularly milk and breakfast cereals, are fortified with vitamin D. Getting the proper amount of vitamin D takes more than dietary sources, though. It also requires sunlight, because ultraviolet light from the sun is necessary to start a chemical reaction in the skin that, after several complex steps, activates the body’s ability to make vitamin D.
Vitamin D has many roles in the human body. Among the most important is aiding in the body’s absorption of calcium and phosphorus from the gastrointestinal tract, which helps to form and maintain strong bones. In addition, recent research has suggested that vitamin D may play a role in protecting the body from osteoporosis, high blood pressure, cancer and some autoimmune diseases.
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Is Vitamin D Good For Cats
Known as the sunshine vitamin because exposure to sunlight helps the body produce it naturally, vitamin D is an essential vitamin for cats, which means the cats own body does not produce a sufficient amount and therefore vitamin D must be included in the animals diet for the cat to maintain optimal health.
Vitamin D From The Sun
A quick and simple comparison for you: you get 400 units of vitamin D from a glass of fortified milk versus 20,000 units of Vitamin D from 30 min of unprotected sun exposure .
Vitamin D is created by your skin when exposed to the sun. So whats the best way to get vitamin D? Get outside. It only takes 15 to 20 minutes of morning sun . It is also recommended not to shower for 20 to 30 minutes after sunbathing for the skin to produce vitamin D. So, hold off that shower!
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How Long Does High
It depends on how fast you can find the vitamin D dose that can lower your PTH levels.
Once you find it, it should take around 1 to 2 weeks for this dose to reach its peak circulating value and youll then feel the maximum relief allowed by this dosage.
However, since the starting dosages will tend to be much lower, and it may take several readjustments to find the best dosage for you, it may take you 6 or more months to truly feel the effect of the right dose of vitamin D over your autoimmune disorder.
Vitamin D And Your Body
There’s so much that vitamin D does for the body. It’s linked to improving mood, increasing energy and boosting the immune system.
A March 2014 review in the Journal of Pediatric Rehabilitation Medicine indicates that Vitamin D has been found to help with:
- Muscle weakness
A review and meta-analysis published in 2015 in Obesity Reviews notes the link between obesity and vitamin D deficiency. Don’t go doubling your D intake just yet, though. Taking a dose of vitamin D at 50,000 IU for weight loss has yet to be proven effective.
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Prevalence Of Vitamin D Deficiency
The incidence of vitamin D deficiency D < 20 ng/mL) in US adults is approximately 25% for men and approximately 35% for women. Postmenopausal women with osteoporosis are especially likely to exhibit deficiency., The problem is not limited to older women. Seventy-four percent of a cohort of newly diagnosed premenopausal patients with breast cancer from the New York City area and 50% of a cohort of premenopausal women from the Kansas City area at high risk for the disease were reported as exhibiting vitamin D deficiency.
How To Treat A Vitamin D Deficiency
Dietary changes and the use of supplements often help people overcome vitamin D deficiencies.
Many foods naturally contain high levels of vitamin D, and these foods include:
- Yogurt and other dairy products
Vitamin D supplements are available in both pill and liquid forms. They can be taken regularly to help an individual address a vitamin D deficiency.
For vitamin D-deficient individuals who are considering dietary changes or the use of supplements, it is essential to meet with a doctor in advance. This ensures that an individual can work with a doctor to determine a safe, effective way to treat his or her vitamin D deficiency.
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How Long Does It Take For Vitamins To Work
Well, the dosage is often found through the trial of months. To wait for the increment in your body to stay safe and stay fit as well. Here, you need to bear this in your mind that you must sure about your PTH level. They arent below the minimum value allowed by the experts.
The bottom line
Hence, Vitamin D gummies are the best known for bone health and treat your gastrointestinal wellbeing as well. So, while consuming good vitamin gummy dosage id benefits. But overdosage can lead to several digestive issues like gas and bloating. So, the study will make you find the right amount of vitamin d gummy intake to treat your bones.
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The Difference Between Uva And Uvb
While there are many different rays within sunshine, the two we are most concerned with are ultraviolet UVA and UVB.
UVA rays penetrate your skin more deeply and cause premature aging signs. They are by far, the most common types of exposure in sunlight.
UVB rays penetrate into the epidermal layer and set of the reaction to synthesize vitamin D3 in your body.
While UVB rays are what cause sunburn and have the most significant role in skin cancer development. There are 500 times more UVA rays than UVB rays in sunlight.
Most sunscreens protect you from the cancercausing UVB rays than the aging UVA rays.
With this in mind, the best ways to protect yourself from skin damage means staying out of the most intense sunlight through:
- Eat a diet rich in vitamin D and if youre vitamin D deficient, consult your physician regarding a supplement
- Avoiding prolonged sunbathing at high altitudes
- Know the condition of the ozone layer where you live
With this in mind, its important to not completely fear the sun and ensure you get enough of it for your body to produce sufficient vitamin D. Remember, most people are not getting enough vitamin D. There are several important factors to consider when it comes to getting more vitamin D from the sun and supplements.
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Is It Bad To Chew Vitamin C Supplements
Vitamin C Considerations. Vitamin C is a natural organic acid called ascorbic acid. If you chew vitamin C supplements instead of swallowing them whole, the acid has the potential to erode tooth enamel. If your stomach is sensitive, it may also cause heartburn or an upset stomach.
Chewable vitamins are an obvious option, but they have a few disadvantages, such as sugar and artificial flavoring and coloring. Some chewables contain 2 to 3 grams of sugar in a dose. By comparison, 1 teaspoon of granulated sugar has 4 grams of sugar.
The Health Benefits Of Vitamin D
Some of the benefits associated with keeping up your vitamin D levels include:
- Maintaining healthy bones and teeth
- Supporting the immune system
- Reducing feelings of depression and anxiety
- Preventing certain types of cancer
- Reducing the risk of developing Type 2 Diabetes
- Improving muscle strength and function
Strengthening our bones is one of the primary and most important functions of vitamin D, as it makes it easier for us to absorb calcium and phosphorus through our intestines. This benefit is particularly important for older people, as the increased bone and muscle strength can help prevent falls, which are a major cause of serious injury for the elderly.
Vitamin D has also been shown to help our bodies defend against respiratory infection, like influenza and the common cold.
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Vitamin D And Immune Health
While you cannot boost your immune system, you can certainly support it with proper nutrition and supplementation when necessary, Shaw says. Given the research coming out surrounding COVID-19 and vitamin D levels, I would definitely encourage the public to speak with their healthcare team to figure out the supplement level that is right for them.”
To clarify, we don’t want to boost immunity, Majumdar says, explaining an optimally-functioning immune system is what people need. Boosting implies that the immune system is on overdrive, or compensating for an outside invader.
, a professor of molecular endocrinology at the University of Birmingham, has studied vitamin D and the immune system. He tells Verywell that he doesnt think at-home tests are worth the effort unless you are severely deficient and are at risk of bone disease.
A key point here is that we do not know what an optimal levels of vitamin D is for combatting COVID-19, Hewison tells Verywell.
Even if you have a measurement taken, all that a clinician can tell you is whether you are deficient or not.
We dont know what level of vitamin D enhances your immune function, so I dont think that it is worth bothering with assays, he says. I would just suggest taking a daily supplement. I take 2,000 IU/day but this is purely my preference. Assume that you are likely to have low vitamin D levels during the winter and early spring and simply take a supplement.
Recovering From Vitamin D Deficiency
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How To Diagnose A Vitamin D Deficiency
A 25 hydroxy vitamin D blood test isis the primary way to diagnose vitamin D deficiency. During this test, a doctor measures how much vitamin D is present in a persons body. If an individuals vitamin D level is less than 20 ng/mL, then he or she will be diagnosed as vitamin D-deficient based on the guidelines of American Institute of Medicine. The experts at Endocrine Society consider levels lower than 30 ng/mL as vitamin D deficiency. If an individual discovers that he or she is vitamin D-deficient, there is no need to stress. A doctor will work with the patient to identify the root cause of vitamin D deficiency and develop a personalized treatment plan.
How Long Does It Take For Supplementation To Raise Your Vitamin D Blood Levels
Most people take vitamin D with the goal of correcting a deficiency.
How can long does this take?
After you begin supplementing with vitamin D, it may take up to a week for your blood levels to rise significantly.
How much theyll raise, however, will be dependent on at least 2 factors:
- Your dosage how much vitamin D you take and how frequently you take it.
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