Vitamin D Deficiency is common in people who follow a strict vegan diet, are lactose intolerant or do not participate in outdoor activities. Vitamin D, also known as the sunshine vitamin, is crucial for the body to absorb calcium. A deficiency of this vitamin can cause bone and joint-related issues, nervous system or/and immune-related issues. To get a recommended amount of Vitamin D you can spend some time in the sun, and make some dietary changes.
According to the National Library of Medicine, a person needs at least 1500-2000 IU of Vitamin D daily, this could be through food and supplements. Your body can also generate Vitamin D naturally when exposed to the sun, but beware because too much sun without proper sunscreen can cause skin cancer.
Importance of Vitamin D
Vitamin D is a vital vitamin, and cannot be omitted from your lifestyle. According to Healthline, This vitamin actively can protect your body from the following diseases and conditions:
- Cardiovascular diseases
- Cognitive impairment in older adults
- Severe asthma
- Cancer
- Bone loss
- Type 2 Diabetes
- Multiple sclerosis
- Rickets
According to the National Library of Medicine, around 1 billion people in the world have vitamin D deficiency.
Symptoms of Vitamin D Deficiency
Frequent illness
If you get frequently ill, with common cold and flu then Vitamin D deficiency could be a contributing factor ,according to the National Library of Medicine, as lack of vitamin D can result in autoimmune diseases as well as increased susceptibility of infection.
Low energy level
One of the root causes of increased tiredness among children and adults can be a lack of vitamin D. This symptom can be overlooked because it doesn’t look severe at first, but if it goes untreated then it might manifest into a bigger issue.
Back pain and joint issues
If you suffer from frequent bone and joint-related issues, then it is recommended to consult a medical-professional, and start consuming Vitamin D supplements. It is better to recognise and treat this deficiency in the early stages, because it might get bitter with time when left untreated.
Correct Dosage of Vitamin D
According to the National Library of Medicine, here is the correct dosage for each age group:
- Infants up to 12 months old: 400 IU
- Children between 1 to 13 years: 600 IU
- 14 years and above: 600 IU
- 71 years and older: 800 IU
- Pregnant and breastfeeding women: 600 IU
If you suffer from Vitamin D deficiency then contact your medical professional as you might require a higher amount of dosage, than mentioned above.
Potential Causes of Vitamin D Deficiency
- Following a strict vegan diet, without consuming any vitamin-d supplements
- Limited sun exposure
- Dark skin
- Aging process
- Poor Kidney Health
- Intestine issue such as Crohn’s disease, cystic fibrosis, celiac disease
- Obesity
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