Vitamin D Deficiency

By Diane Smith

Vitamin D deficiency of children and adults has become a hot topic of conversation recently. Vitamin D deficiency appears to be an increasingly prevalent, but largely unrecognized problem. Unborn babies and children who are vitamin D deficient have an increase chance of growth retardation and skeletal deformities. These children may also have an increase risk of hip fractures later on in life. Adults who are vitamin D deficient can form osteoporosis (decrease in bone density) which may cause osteomalacia (softening of the bone) and muscle weakness. A decrease in bone density may eventually lead to fractures.

Humans get vitamin D from sunlight, diet and dietary supplements. UVB radiation penetrates the skin and converts 7-dehyrocholesterol to pre-vitamin D₃; it is then rapidly converted to vitamin D₃. Through physiological processes vitamin D₃ is converted to the active form of vitamin D (1,25-dihydroxyvitamin D). Vitamin D promotes calcium absorption which aide in maintaining blood calcium levels. Calcium has many important functions, one of which is maintaining strong bones.

Signs and symptoms of Hypocalcemia (low levels of calcium)

· Paresthesias (numbness, tingling, prickling, or burning) in lips, tongue, fingertips, and/or toes

· Fatigue

· Anxiety

· Muscles painful, achy, progressing to cramps or spasms

· Lethargy

· Poor appetite

· Mental confusion

· Cardiac arrhythmia

Vitamin D has other functions in the body such as; changes in cell growth, neuromuscular, immune and reduction of inflammation.

Populations that are at a greater risk of vitamin D deficiency are; elderly, obese individuals, exclusively breastfed infants, those who have limited sun exposure, people who live in an environment with long winters, and people with dark skin. New studies suggest that low levels of vitamin D are associated with cardiac diseases, autoimmune diseases, infectious diseases and cancer.

The new Dietary Reference Intakes (DRIs) listed for vitamin D levels is 800 IUs. You can get significant amounts of vitamin D through sun in less than 10 minutes or you can get vitamin D in dietary foods.

Selected Food Sources of Vitamin D
IU = (International Units)

· Cod Liver Oil, 1 Tbs. (1,360 IU)

· Salmon, cooked, 31/2 oz (360 IU)

· Mackerel, cooked, 3 1/2 oz (345 IU)

· Sardines, canned in oil, drained,3 1/2 oz (270 IU)

· Eel, cooked, 3 1/2 oz (200 IU)

· Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 c (98 IU)

· Margarine, fortified, 1 Tbs. (60 IU)

· Cereal grain bars, fortified w/ vitamin D, 1 each (50 IU)

· Pudding, 1/2 c prepared from mix and made with vitamin D fortified milk (50 IU)

· Dry cereal, Vitamin D fortified, 3/4 c (40-50 IU)
* Other cereals may be fortified with more or less vitamin D

· Liver, beef, cooked, 3 1/2 oz (30 IU)

· Egg, 1 whole (vitamin D is present in the yolk) (25 IU)

Vitamin D levels can be checked by your doctor through a blood sample. Are you deficient??

Vitamin D Levels

· Deficient <20 ng/mL

· Insufficient 20-29 ng/mL

· Optimal range 30-50 ng/mL

*Vitamin D can be expressed as nmol/L. (1 nmol/L = 0.4 ng/mL)

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