How Do I Know If Im Deficient In Vitamin D
More than 41% of adults in the U.S. are deficient in vitamin D, with the highest rate of deficiency found in minorities. To see if you are deficient in vitamin D, your healthcare professional can do a simple blood test to measure your vitamin D D) level.
The Institute of Medicine proposed that a vitamin D level of 20 ng/mL is sufficient for most people, with 20-50 ng/mL considered a safe range. However, many vitamin D experts recommend maintaining at least 30 ng/mL, with 30-80 ng/mL regarded as optimal vitamin D sufficiency. While 20-30 ng/mL is considered insufficiency, and less than 20 ng/mL is recognized as vitamin D deficiency.
Lab tests commonly list 100 ng/mL as the upper limit, above which the risk of vitamin D toxicity increases.
Vegan Vitamin D Spray
If you want a vegan source of the faster-acting vitamin D3 or simply cannot stand taking tablets or capsules, a vitamin D spray could be for you.
Vitamin D sprays act incredibly fast as they bypass the digestive system and deliver vitamin D directly into the bloodstream.
Beware however, that not all vitamin D sprays are vegan, but BetterYou Dlux Vegan Vitamin D Spray is. Give it a go and see if it works for you.
The Takeaway On Vitamin D And Your Health
Vitamin D is an essential nutrient that can help fortify bones and keep them strong while also potentially lowering the risk of cancer and death from cancer for some individuals. But its other effects needs to be further investigated before scientists, doctors, and everyone else can make informed decisions about supplementing or upping dietary intake of the vitamin.
Until then, take steps to get your recommended daily amount of the nutrient through food, supplements, and sunlight . If you suspect that you have a vitamin D deficiency, talk to your doctor about getting a blood test to check if your level is adequate.
Additional reporting by Melinda Carstensen.
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When Is The Best Time To Take Vitamins
While these nutrients are found in varying amounts in food, some people need to supplement with certain vitamins to meet their nutritional requirements.
Normally, most vitamins can be taken at any time of day. That said, some vitamins are better absorbed under special conditions, which is why its good to know how and when to take a supplement to promote optimal absorption.
This article explains how and when to take vitamins.
Can Vegans Take A Vitamin D Supplement
Vegans can be more susceptible to a vitamin D deficiency. The double whammy of not getting enough sunlight during the winter months and not being able to eat most of the food sources of vitamin D can make it a little more difficult.
However, even with meat, dairy and eggs off the menu, there are still natural vegan sources of vitamin D like mushrooms for vitamin D2 and lichen for vitamin D3.
As these are limited, a vitamin D supplement is recommended. Especially for vitamin D3 as we dont think many vegans will be chowing down on some lichen!
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Are You Taking Vitamin
amazed on December 20, 2014:
Started taking daily vitamins. Couple of weeks later my sciatic pain in my back and down my leg is gone. Suffered a long time.
Ramona from Arkansas on March 23, 2014:
shannon-mach-1 on March 17, 2014:
Interesting. My husband is not overweight, recently he seems to be foggy and losing interest in lots of things. Went to his doctor and they told him he had high blood pressure. The day of his physical exam I suggested he ask for a D test. At first he refused, but finally agreed. Dr started him on blood pressure meds and called two days later with the D results. Husband is critically low in D. Dr. said to take 2500 per day. Talked to a nutritionist who said 10,000 for the first six weeks. Husband is already feeling better with less aches and does not seem as irritable and crabby. Some say D deficiency is linked to high blood pressure. He goes back for a recheck in six weeks. Very interested to see what his D levels are at and if they feel he won’t need the blood pressure meds long term. We live in Michigan where many reports indicate the population is quite D deficient!
cutethings on February 09, 2013:
Yes, of course I would try Vitamin D.
Coffeebreak9am on November 27, 2012:
Great Lens! I am so thank that you came to my lens to like it so I could do the same…I have learned so much about vitamin D. I do believe in vitamins, but did not know that this one did so much! I will be adding some daily. Thank you for a great lens and for stopping by!
Are You Always Tired And Sleepy
Do you find yourself still tired and sleepy even after you just woke up? Then, dragging on through for the rest of the day only wishing you could lay down somewhere to get some more sleep. No energy, can’t think , concentrate, or remember anything, your head feels fogy and all scrambled up. You know your not a Lazy person but, you just don’t have the mental and bodily energy to do anything about it.
You just might need to add Vitamin – D3. If you aren’t eating right then at least take a Vitamin Supplement. Also good to add is Vitamin B12,
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What Are The Health Benefits Of Vitamin D
There are a few purported benefits of vitamin D that are either unconfirmed or that do not have enough supporting evidence. These include using vitamin D to prevent and treat diabetes, hypertension, and multiple sclerosis. There has also been conflicting evidence as to whether vitamin D supplementation can improve life expectancy. One analysis initially found that vitamin D supplementation was associated with an improved life expectancy, but a second review of the data did not find this association . More studies need to be conducted to better determine whether vitamin D supplementation actually confers any sort of longevity benefit.Many studies have looked into the efficacy of vitamin D supplementation for the treatment of depression. One review found that, amongst the studies that did not have flaws, vitamin D supplementation is associated with improvement of depression .Vitamin D also has the following health benefits, which is why it was chosen to be an ingredient in the Roman Dailies:
What Is The Function Of Vitamin D
Absorption of vitamin D is far from a simple process it must undergo two different conversions before it becomes biologically active. The first conversion takes place in the liver, where vitamin D is converted to calcidiol, which serves as the storage form of the nutrient. The second conversion primarily occurs in the kidneys and involves the conversion of calcidiol to calcitriol.
Calcitriol, the active steroid-hormone form of the nutrient, binds to vitamin D receptors, which are present on cells in nearly all areas of the body. Like most steroid hormones, when calcitriol binds to the appropriate receptors, it turns specific genes on or off, inducing various changes in the body.
The most notable function of this active form of vitamin D is increasing the absorption of key minerals, such as calcium and phosphorus, in the gut. Because these minerals are crucial for bone remodeling and repair, deficiencies in vitamin D are associated with an increased risk of osteoporosis and bone fractures. Studies have also demonstrated that vitamin D is also involved in immune function and in promoting skin turnover in wound healing.
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What Does Vitamin D Do For The Body
Vitamin D helps your body break down and absorb essential minerals more efficiently. Technically, vitamin D doesnt directly impact your body its more like a tool.
Think of it like an oil rig. The drill extracts the crude oil , which can then be used to make gasoline . Without the drill , there would be much less crude oil , and so gasoline supplies would dwindle. Its a little more complicated than that, but you get the illustration.
Vitamin D has a direct correlation with bone density and may help lower the risk for rickets. Higher levels of vitamin D often result in more bone tissues being mineralized. A higher bone density not only means stronger bones, but a lowered risk of developing bone conditions such as osteomalacia or osteoporosis as you get older.
Vitamin D also plays a role in absorbing minerals that help with your muscles, mood, heart, and immune system. Reduced muscle mass, depression, heart failure, and respiratory infections are all commonly found in people with a vitamin D deficiency.
Many People Don’t Believe The Benefits Of Taking Vitamins / Supplements
Oh sure, people take their daily vitamin pill not really paying attention what these vitamins do for their body. Of course as anything else you shouldn’t overdose on them. Taking the right amount can do wonders for you. Sometimes taking each vitamin individually is a little better than taking one multivitamin pill because, some of the other ingredients in them might not agree with YOUR body. There might be one or two vitamins that you might be allergic to. You might suffer constipation or diarrhea. If you start off taking them separately you will know which ones work for you and which ones don’t agree with you.
Since this Lens is about Vitamin-D3 I will stick to that instead of going into all the others.
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Vitamin D Can Support The Immune System And Fight Inflammation
Dr. Nasrallah adds that vitamin D can also help build immunity. It can support the immune system by fighting off harmful bacteria and viruses, she says. In fact, this role in possibly preventing infections has become a critical concern during COVID-19 pandemic, as researchers are interested in its potential role in infection outcomes. There is particular interest in its role in viral infections such as influenza and coronavirus,Barry Boyd, MD, RDN, a Yale Medicine hematologist, oncologist, and nutritionist, tells Health. He points to a 2017 BMJ analysis of 25 randomized control trials comparing vitamin D supplements to placebos, which found that vitamin D reduced the risk of acute respiratory infection with either daily or weekly vitamin D supplementation, particularly in individuals who were deficient in it. Studies indicate that high latitudes and winter season are risk factors for both low vitamin D, increased influenza, and other respiratory illness and adverse outcomes, he says. We now are seeing a similar pattern with higher mortality rates in COVID-19 infections,” though more research still needs to be done to determine whether the link is causal or merely a correlation.
Sunshine And Vitamin D
As we already know, vitamin D is known as the sunshine vitamin. This is because when the suns ultraviolet rays hit your skin cells, your skin produces vitamin D from cholesterol. The sunlight gives our body the energy that it needs to synthesize vitamin D. But you probably also know that if people get too much sun exposure, it can lead to skin aging and skin cancer. Too much sunlight also puts you at risk for sunburn, heatstroke, eye damage, and skin changes such as moles, freckles, and leathery skin. Sunscreen is important to prevent the sun from being harmful to your skin and your body, but it can also decrease your bodys ability to produce vitamin D.
Scientists recommend that you allow your skin time in the sunlight without sunscreen. Some studies suggest that you should wear an SPF of 30 or lower, as higher levels of SPF sunscreen inhibit the bodys ability to produce vitamin D. It is important to take caution with exposure to UV light, so it is recommended that people supplement their Vitamin D levels through their diet or additional supplementation if they are at higher risk from sun exposure or cannot get enough sun exposure. People with more pigment in their skin, over age 50, and those who live further from the equator cannot convert as much vitamin D in their skin.
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How Does Sunlight Give Us Vitamin D
When we get sunlight on our skin, our body produces a substance called cholecalciferol.
This is then turned into calcidiol and then calcitriol by the liver and kidneys.
Calcitriol is what your Doctor would measure to assess your Vitamin D levels.
There are three ways to get enough Vitamin D:
During sunny months, your body might make excess calcidiol. But it will not go to waste. Any extra will be stored in your body fat as a kind of back up for those grey winter days.
Experts think that just 10 minutes of sunlight on your skin is enough to avoid Vitamin D deficiency. So get outside when you can!
Natural Analogs Of Vitamin D
Vitamin D1 is a molecular compound of ergocalciferol with lumisterol in a 1:1 ratio.
Vitamin D2 is produced by invertebrates, some plants, and fungi. Biological production of D2 is stimulated by ultraviolet light.
Vitamin D3 is synthesized in the skin by the reaction of 7-dehydrocholesterol with UVB radiation, present in sunlight with an UV index of three or more.
Vitamin D4 is an analog scientifically known as 22-dihydroergocalciferol.
Vitamin D5 is an analog created from 7-dehydrositosterol.
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Play A Role In Reducing Cancer Death
Scientists are paying increasing attention to vitamin Ds possible role in warding off cancer. A past review of 63 observational studies that analyzed the potential connection between vitamin D and breast cancer, colon cancer, ovarian cancer, and prostate cancer yielded promising results, suggesting that vitamin D may be an easy and low-cost way to help reduce cancer risk.
The VITAL study also looked at the effect of vitamin D supplements on cancer. The nutrient was not found to reduce the risk of cancer overall for participants. Yet those who developed cancer had a 25 percent lower death rate when they were taking vitamin D. The findings also pointed to a possible reduction in cancer risk for African Americans, though the researchers say that further study is needed.
Because of conflicting science and a dearth of randomized controlled trials, the NIH doesnt yet recommend vitamin D supplements to help reduce the risk of cancer.
Vitamin D Strengthens Your Bones
Vitamin D is famous for its bone-building and strengthening powers. vitamin D promotes absorption of calcium in your gut, which ultimately allows for normal mineralization of your bones,Jackie Newgent, RDN, culinary nutritionist and author of The Clean & Simple Diabetes Cookbook, tells Health. Basically, the calcium that benefits your bones wouldn’t be able to do its job without vitamin D. You need vitamin D for bone growthand to prevent bones from becoming brittle. When teamed with calcium, it can help prevent osteoporosis, a disease that signifies that the density and quality of bone are reduced, she adds.
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Be Careful With Deficiency
Numerous elements can influence your capacity to get adequate measures of nutrient D through the sun alone. These elements include:
- Being in a zone with high contamination
- Utilizing sunscreen
- Investing more energy inside
- Living in enormous urban communities where structures block daylight
Having more obscure skin.
These components add to nutrient D inadequacy in an expanding number of individuals. That is the reason its essential to get a portion of your nutrient D from sources other than daylight.
Vitamin D Deficiency Why It Happens
The major source of vitamin D for children and adults is exposure to natural sunlight. Thus, the major cause of VDD is inadequate exposure to sunlight. Wearing a sunscreen with a sun protection factor of 30 reduces vitamin D synthesis in the skin by more than 95%. People with a naturally dark skin tone have natural sun protection and require at least three to five times longer exposure to make the same amount of vitamin D as a person with a white skin tone. There is an inverse association of serum 25D and body mass index greater than 30 kg/m2, and thus, obesity is associated with VDD.
Patients with one of the fat malabsorption syndromes and bariatric patients are often unable to absorb the fat-soluble vitamin D, and patients with nephritic syndrome lose 25D bound to the vitamin D-binding protein in the urine. Patients on a wide variety of medications, including anticonvulsants and medications to treat AIDS/HIV, are at risk because these drugs enhance the catabolism of 25D and 1,252D. Patients with chronic granuloma-forming disorders , some lymphomas, and primary hyperparathyroidism who have increased metabolism of 25D to 1,252D are also at high risk for VDD.
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Improve Symptoms Of Seasonal Affective Disorder
While vitamin Ds potential role in helping prevent or manage clinical depression is still unclear because of limited research, researchers believe that a person’s vitamin D level may indeed play a role in the risk of seasonal affective disorder, or seasonal depression, according to the National Institute of Mental Health. People with seasonal affective disorder appear to produce less vitamin D, which may affect the activity of the neurotransmitter serotonin.
Serotonin is the same chemical that your brain pumps out when you go on a long run, eat a piece of chocolate, or hold the hand of the person you love. Its a feel-good hormone. So when the serotonin level is thrown off you may feel blue or be at a greater risk for mood disorders, notes an article published in June 2015 in World Psychiatry.
Foroutan points out that healthcare providers may prescribe vitamin D supplements to help treat seasonal affective disorder.