Vitamin D has the function to form the structure of bones and strong teeth also increases the absorption of calcium in the digestive tract. According to the latest research, vitamin D deficiency can cause several dangerous diseases such as osteoporosis, osteopenia, diabetes, hypertension, and other cardiovascular disease, breast cancer, endometrial cancer and so on.
Vitamin D deficiency signs and symptoms
Vitamin D deficiency symptoms that often found are bone and muscle problems. The other symptoms such as fatigue, periodontal disease, crooked leg, diabetes type I, tuberculosis, chronic pain in muscles, joints and bones, decreased calcium levels and high blood pressure. Vitamin D deficiency is known to cause several bone diseases including:
- Rickets, a childhood disease characterized by impeded growth, and deformity, of the long bones. The earliest sign of subclinical vitamin D deficiency is Craniotabes, abnormal softening or thinning of the skull.
- Osteomalacia, a bone-thinning disorder that occurs exclusively in adults and is characterized by proximal muscle weakness and bone fragility.
- Osteoporosis, a condition characterized by reduced bone mineral density and increased bone fragility.
- Muscle aches and weakness (in particular proximal limb girdle)
- Muscle twitching (Fasciculations)
Are you vitamin D deficient?
Normal vitamin D level in children 1 year to 70 years adults is 15 mcg both male or female. You can check your vitamin D levels by blood test or consult the doctor, and below are RDA (Recommended Dietary Allowance) for vitamin D based from lpi.oregonstate.edu.
| Recommended Dietary Allowance (RDA) for Vitamin D Set by the Institute of Medicine | |||
| Life Stage | Age | Males mcg/day (IU/day) | Females mcg/day (IU/day) |
| Infants | 0-6 months | 10 mcg (400 IU) (AI) | 10 mcg (400 IU) (AI) |
| Infants | 6-12 months | 10 mcg (400 IU) (AI) | 10 mcg (400 IU) (AI) |
| Children | 1-3 years | 15 mcg (600 IU) | 15 mcg (600 IU) |
| Children | 4-8 years | 15 mcg (600 IU) | 15 mcg (600 IU) |
| Children | 9-13 years | 15 mcg (600 IU) | 15 mcg (600 IU) |
| Adolescents | 14-18 years | 15 mcg (600 IU) | 15 mcg (600 IU) |
| Adults | 19-50 years | 15 mcg (600 IU) | 15 mcg (600 IU) |
| Adults | 51-70 years | 15 mcg (600 IU) | 15 mcg (600 IU) |
| Adults | 71 years and older | 20 mcg (800 IU) | 20 mcg (800 IU) |
| Pregnancy | all ages | - | 15 mcg (600 IU) |
| Breast-feeding | all ages | - | 15 mcg (600 IU) |
How to Overcome and prevent vitamin D deficiency
In foods, natural sources of vitamin D are liver and fish oil. Eggs contain small amounts of vitamin D, as well as some foods such as cereals, fresh fruit juice and yogurt are fortified with vitamin D. But,it is difficult to meet the need of vitamin D from food alone, therefore we need sun exposure to meet the daily requirement of vitamin D. Sunlight provides 90 percent of vitamin D is needed by the body. When the heat and ultraviolet light touches the skin, the production of vitamin D is activated.
The best time to get exposure to the sun is morning between 7:00 a.m. to 8:00 for approximately 15 minutes. Do not be too long and not more than 08.00 a.m. Exposure to the sun before noon containing ultraviolet A and B rays can damage the skin causing the skin membrane of red and burn and damage mechanisms of cell regeneration.
It is suggested in bare chests condition and in turned position of sun exposure to avoid the risk of lens and retina damage. The location does not have to be in open air, inside room with the glass that can be pierced by sunlight are eligible.