How Vitamin D Deficiency Can Affect Your Health
Vitamin D is a fat-soluble vitamin that plays a crucial role in the proper functioning of your body, including bone health and immunity. Unlike other vitamins, vitamin D can be synthesized by our bodies. However, due to the geographical location of Canada, it can be considered that no residents of Canada can produce it in sufficient quantities on their own.
Why is it important to have adequate levels of vitamin D?
Vitamin D can reduce the risk of complications from influenza and coronavirus infections. It may even help prevent prostate and breast cancer, as well as protect against a range of chronic diseases, including:
- Bone loss;
- Depression;
- Insomnia;
- Dementia;
- Schizophrenia;
- Type 2 diabetes;
- Cardiovascular diseases;
- Multiple sclerosis;
- Systemic lupus;
- Overweight;
- Psoriasis.
Some statistics
Estimates suggest that 9 out of 10 people in Canada do not have adequate levels of vitamin D. This is understandable because Canada is located further north than the United States, and many areas in the US do not receive enough sunlight to produce their own vitamin D for most of the year.
Severe forms of vitamin D deficiency: rickets and osteomalacia
With pronounced and prolonged vitamin D deficiency, severe forms of deficiency may develop in which bone tissue is affected. In children, this condition is called rickets, and in adults — osteomalacia, or softening of the bones. Both conditions are characterized by a loss of normal bone strength due to insufficient mineralization resulting from impaired ability of bone tissue to properly absorb and retain calcium and phosphorus.
Rickets in children manifests with growth retardation, bone deformities, changes in the shape of the skull and chest, muscle weakness, and increased fatigue. Osteomalacia in adults is more often accompanied by bone and muscle pain, a sensation of general weakness, reduced resistance of bones to load, and an increased risk of fractures even with minimal trauma.
Treatment of rickets and osteomalacia is aimed at replenishing vitamin D deficiency and restoring normal calcium–phosphorus metabolism. It is carried out under medical supervision, as it requires individualized dose selection and assessment of the body’s response to therapy.
With timely detection and proper treatment, the prognosis is generally favorable. In children, it is possible to stop the progression of bone changes and support normal growth rates. In adults, pain gradually decreases, bone strength improves, and the risk of fractures is reduced.
It is important to take into account that recovery does not occur immediately. Even after normalization of vitamin D levels, adaptation of bone and muscle tissue takes time and usually continues for several months. During this stage, muscle pain, a feeling of weakness, or discomfort with physical load may persist, reflecting the recovery process and not necessarily indicating ineffective treatment.
In most cases, these symptoms gradually decrease as mineral balance and normal tissue function are restored, after which the clinical picture shifts from severe forms of deficiency to milder and more nonspecific manifestations described below.
Signs and Symptoms of moderate Vitamin D Deficiency
The problem is that there may be a lack of symptoms of vitamin D deficiency for a prolonged period. Our bodies will attempt to compensate for the problem using various methods, and symptoms will only appear when the body has exhausted all these possibilities. Therefore, it is not possible to conclude whether or not you have a deficiency based solely on the presence of symptoms. However, if you experience any symptoms, it is important to check your vitamin D levels
Symptoms of vitamin D deficiency may include:
Frequent illnesses and/or various types of infections.
Vitamin D is important for the functioning of the immune system, which helps us fight infections.
It has been proven that having adequate levels of vitamin D in the body reduces the frequency of influenza and other respiratory infections such as the common cold, bronchitis, and pneumonia.
It is also known that a low level of vitamin D in the body increases the risk of hospitalization and complications from coronavirus infections. However, vitamin D cannot protect against the actual infection.
Fatigue and insomnia
There are many other reasons for experiencing fatigue as a symptom. Therefore, if you have identified a vitamin D deficiency and corrected it, but the feeling of fatigue persists, it is necessary to explore other possible causes of fatigue.
Vitamin D deficiency can be a cause of poor sleep quality, short sleep duration, and difficulties with falling asleep. Inadequate sleep can also lead to fatigue.
Joint and back pain
Vitamin D helps maintain bone health and enhances calcium absorption. Some studies have indicated a link between back pain, joint pain, muscle aches, and low vitamin D levels.
Depression
Depression Some studies show that relieving symptoms of depression can be achieved by raising vitamin D levels in cases of deficiency.
Adequate vitamin D levels in pregnant women reduce the likelihood of postpartum depression.
Slow wound healing
People with vitamin D deficiency experience poorer wound healing after surgery and injuries. This is particularly critical for individuals with diabetes, who are prone to poorly healing wounds.
Vitamin D itself is important for the production of compounds necessary for skin healing.
Bone loss
Vitamin D is crucial for the absorption and deposition of calcium in bones.
Hair loss
Deficiency in various nutrients and health issues can contribute to hair loss. However, research shows a connection between vitamin D levels and hair loss. Lower vitamin D levels are more likely to be associated with hair loss.
Muscle pain
Although the exact reasons are not fully understood, studies have shown a link between muscle pain and low vitamin D levels.
Weight gain
Insufficient vitamin D increases the risk of obesity and, particularly, abdominal fat accumulation.
Increased anxiety
Vitamin D deficiency is associated with anxiety disorders.
What tests help to check the level of vitamin D?
Which tests help assess vitamin D levels? Vitamin D levels can be checked through blood tests. There are two common tests:
- 25-hydroxyvitamin D (25-OH D) or calcidiol;
- 1,25-dihydroxyvitamin D or calcitriol.
The 25-hydroxyvitamin D test is most frequently used because 25-hydroxyvitamin D has a higher concentration in the blood and is more stable, making it easier to detect. Please note that test results only indicate the absence of a critical deficiency that may affect bone density, but do not guarantee energy levels or a strong immune system.
Where the body gets vitamin D
Vitamin D can enter the body through three main pathways: it can be synthesized in the skin under the influence of sunlight, obtained from food, and taken in the form of supplements. In real-life conditions, the contribution of these sources differs significantly, especially in northern latitudes.
The synthesis of vitamin D in the skin depends on the intensity of ultraviolet radiation. In Canada, from fall through late spring, the angle of the sun’s rays does not allow the skin to produce a meaningful amount of vitamin D. Even during the summer months, synthesis is limited by age, skin type, use of sunscreen, duration of sun exposure, and the amount of skin exposed. Therefore, sunlight cannot be considered a stable or reliable source of vitamin D for most people.
Dietary sources of vitamin D are limited. It is found in fatty fish, egg yolks, liver, and fortified products. In Canada, cow’s milk is subject to mandatory fortification with vitamin D. Previously, one cup of milk (about 250 ml) contained approximately 100 IU of vitamin D; however, in recent years this amount has been increased by about twofold and now amounts to about 200 IU per cup. Despite this increase, even with regular consumption of dairy products, their contribution remains small. At a target daily intake of approximately 2500 IU, diet alone is not capable of compensating for vitamin D deficiency or maintaining optimal levels in most adults.
Thus, for residents of Canada, supplements remain the primary practical source of vitamin D.
How to increase vitamin D levels?
Correction of vitamin D deficiency in most cases is carried out using supplements. In Canadian conditions, sunlight exposure and dietary sources are usually insufficient to restore or maintain adequate levels.
Oral forms of vitamin D are most commonly used. However, their effectiveness depends on the body’s ability to absorb fats, since vitamin D is fat-soluble. It is recommended to take vitamin D supplements together with the fattest meal of the day (for example, breakfast that includes eggs, avocado, or butter).
In cases of digestive disorders, diseases of the intestines, liver, or pancreas, as well as conditions accompanied by malabsorption, absorption of oral forms may be reduced. In such situations, intramuscular injections of vitamin D may be used, allowing bypass of intestinal absorption issues. The choice of form and dosage of vitamin D should be based on laboratory measurement of 25-hydroxyvitamin D levels and take individual characteristics into account.
What affects vitamin D levels in the body?
Vitamin D levels are influenced not only by intake, but also by a number of individual factors. Even with the same supplement intake, vitamin D levels can vary significantly between individuals.
Factors affecting vitamin D synthesis and requirements:
- Darker skin tone;
- Age-related decline in the skin’s ability to synthesize vitamin D;
- Excess body weight.
Additional risk factors for vitamin D deficiency:
- Lack of animal-based foods in the diet;
- Constant indoor living;
- Use of sunscreen;
- Night shift work;
- Chronic kidney or thyroid disease;
- Impaired absorption of fats or nutrients of any cause;
- Status after gastric bypass surgery;
- Use of medications or natural agents that block fat absorption.
When to See a Doctor
If you experience any of the symptoms or health issues mentioned above, it’s advisable to check your vitamin D levels. The maximum recommended daily dose for adults in Canada is currently 2500 IU, but it’s often insufficient. However, to use vitamin D in higher doses, the assistance of a specialist is required. Before doing so, it’s necessary to undergo testing and receive appropriate guidance based on the results.