Are you always tired? Do you have body aches? Maybe it's a lack of vitamin D! (Vitamin D Deficiency)

Do you also feel tired and lifeless throughout the day? Do you have pain in your back, limbs, or body? Many of us forget about these things, thinking that they are normal things in everyday life. However, sometimes the real reason behind this may be a lack of vitamin D in your body, that is, a vitamin D deficiency. Also known as the 'Sunshine Vitamin', this vitamin D is essential for our health, especially the strength of our bones. So let's find out more about it today.

Why is vitamin D so important for our bodies?

Simply put, vitamin D is a key factor in building our bones and helping them stay strong. Think of our bones as a house. The building blocks of this house are calcium. But do we need cement to hold those blocks together? Similarly, vitamin D is the 'cement' that helps our bodies properly absorb nutrients like calcium and magnesium that we eat.

When vitamin D is insufficient, the body cannot absorb calcium. This causes low blood calcium levels. To control this, the body starts taking calcium from the bones and adding it to the blood. Over time, this weakens the bones and causes cavities. This condition can lead to osteoporosis in adults and rickets in children.

In addition, vitamin D is essential for the proper functioning of our nervous system, immune system, and muscles. Research has also found that vitamin D deficiency can increase the risk of the following conditions:

• Types of Cancer
• Heart disease and stroke
• Depression
• Multiple sclerosis
• Type 2 diabetes

How do you know your vitamin D level?

You can check your vitamin D levels with a simple blood test. Your doctor will likely ask you to take a 25-hydroxyvitamin D test. The results will determine your vitamin D levels.

Vitamin D levels are generally categorized as follows:

What are the symptoms of vitamin D deficiency?

Symptoms of vitamin D deficiency are more obvious in children than in adults. This is because children's bones are still developing. However, these symptoms in adults are very subtle. You may not even notice them.

Why do we get vitamin D deficiency?

There may be several reasons for this.

1. Not getting enough exposure to sunlight

The main way our body makes vitamin D is through sunlight. Just 15-30 minutes of morning sun exposure a day can provide the necessary amount of vitamin D. However, this opportunity is missed by those who spend all day in offices, indoors, or who wear sunscreen when going out in the sun.

2. Not getting enough from food

The sources of vitamin D are very limited. This risk is especially high for those following a vegan diet. Oily fish (salmon, tuna, mackerel, sardines), cod liver oil, egg yolks, cheese, and fortified milk, yogurt, and breakfast foods contain vitamin D.

3. Skin color

Melanin, the pigment that gives skin its dark color, protects our skin from the harmful rays of the sun. However, this pigment also reduces the skin's ability to produce vitamin D. Therefore, someone with darker skin may get less vitamin D from sunlight than someone with fair skin.

4. Some medical conditions

People with kidney or liver disease have difficulty converting vitamin D into its active form in the body. Also, people with digestive diseases such as Crohn's disease or Celiac disease have difficulty absorbing vitamin D from food.

5. Obesity

Vitamin D is a fat-soluble vitamin. People with high body fat tend to store vitamin D in their fat cells. This can lead to low levels of vitamin D in the blood. People with a Body Mass Index (BMI) of 30 or higher are at higher risk.

6. Some types of medications taken

Some medications can speed up the breakdown of vitamin D in the body. For example, some medications for epilepsy, high cholesterol, and high blood pressure can cause this. If you are taking any medication long-term, it is important to talk to your doctor about this.

How is vitamin D deficiency treated?

Based on your blood test results, your doctor will recommend a vitamin D supplement that is right for you. These come in the form of vitamin D2 (Ergocalciferol) or D3 (Cholecalciferol). The form D3 is considered easier for the body to absorb.

Depending on the level of deficiency, your doctor may start you on a higher dose (e.g. 6,000 IU per day) and then switch you to a maintenance dose (e.g. 1,000-2,000 IU per day). These doses vary depending on your age, weight, and other medical conditions. Therefore,Be sure to ask your doctor about the correct dosage and how long to take.

Vitamin D levels usually return to normal after about 6-8 weeks of treatment. However, your doctor may advise you to take supplements for a longer period of time to prevent levels from dropping again.