Vitamin D is among the many nutrients you need for health and well-being, and some consider it the most important. The vitamin is needed for calcium absorption in the stomach and also to support bone health. Clinically, vitamin D deficiency can cause softening of the bones in adults and rickets in young people. In older adults, reduced amounts of this vitamin will increase the risk of brittle bones, falls, and fractures. Vitamin D also plays a role in maintaining a healthy immune system, healthier skin and muscle strength. Because it is needed for so many bodily functions, so many things can go wrong.
The main source of vitamin D does not come from your diet, but from the sun's rays. There are not many foods that contain a lot of vitamin D, and it is rarely possible to meet the daily requirement of vitamin D through diet alone. This can be especially a problem with staying inside your home too much. Vitamin D can be found in fatty fish (including herring, salmon and mackerel), margarine and some fortified varieties of milk, and some mushrooms exposed to UV light. Adequate vitamin D levels can usually be achieved with typical daily outdoor exposure. Certainly, during the COVID-19 lockdown and for some other reasons, this can be a problem. Vitamin D deficiency may be a fairly prevalent problem, with nearly 5-10% of people deficient. Inadequacy rates are generally very similar for both men and women. In the winter, vitamin D deficiency rates are usually significantly higher for anyone who lives in places where the winter is harsher, and they stay indoors a lot more. People who are at greater risk of vitamin D deficiency include people who have darker skin; spends most of the time inside the house; are obese; those who are at home or in institutions; people who cover themselves for social or religious purposes; those that reside in colder environments; those who spend more time in the house; certain medications can reduce vitamin D; people who have very low-fat diets; children of mothers with vitamin D deficiency; and people with weak bones.
The health consequences of vitamin deficiency are numerous and include a greater risk of things like lack of energy; heart disease and higher blood pressure levels; diabetes mellitus; infections and disorders of the immune system; falls into age; certain types of cancer, such as colon, prostate, and breast cancer; mood swings as well as depression; and multiple sclerosis. Recently, vitamin D deficiency has been associated with a higher risk of contracting COVID-19 and a worse final outcome. Athletes are at greater risk of developing a variety of soft tissue problems, especially those such as stress fractures.
Because of how prevalent the problem is, it makes sense that if you have one or more risk factors for deficiency, you should consider taking a vitamin D supplement. This can be part of a multivitamin or targeted vitamin D supplementation. If you are concerned or have questions about on this matter, we recommend that you consult a doctor.
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