At least 45 percent of the population is deficient in vitamin D, reports Jordan Lite in "Scientific American" (March 23, 2009). Vitamin D is an essential nutrient that works with calcium to support healthy bones. Vitamin D deficiency correlates with a number of chronic health problems, leading medical experts to pay more attention to the importance of adequate consumption of the vitamin.
Significance
Vitamin D is a fat-soluble vitamin that is naturally available in fatty fish, eggs, liver and some cheese. These foods, however, do not provide enough to give you the recommended daily intake. Fatty fish is the only good natural source of vitamin D; a 3.5 oz serving of cooked salmon has 360 IU of this vitamin. The primary source of vitamin D is sunlight, but it takes 10 to 15 minutes of exposure on your arms and legs each and every day for you to obtain adequate amounts of this vitamin. Indoor jobs, northern climates and the increased, but necessary, use of sunscreen makes this difficult to achieve. Talk to you doctor to determine how much vitamin D you require and if you need to take a supplement.
Who Is At Risk
If you live North of Los Angeles, Ca., or 34 degrees latitude, the sun's angle is insufficient from October through March for you to get enough sunlight to produce vitamin D. People who are obese are also at risk of vitamin D deficiency. Infants who breast feed only and are not administered vitamin D supplements are at risk as well. African-Americans and others with dark skin are less able to absorb sunlight. As you age, you become less able to synthesize the vitamin and may be less likely to spend time outdoors, also putting you at greater risk. Certain medical conditions, including cystic fibrosis, cholestatic liver disease and inflammatory bowel disease, also correlate with vitamin D deficiency.
Higher Risk of Death
People who have low levels of vitamin D are 26 percent more likely to die from any cause, including heart disease, according to a study of over 13,000 participants published in a 2005 issue of the "Archives of Internal Medicine." Vitamin D deficiency is prevalent in people with certain cancers, high blood pressure, and obesity.
Rickets and Soft Bones
Vitamin D deficiency is known to cause rickets in infants and children. Rickets is characterized by bowed arms and legs caused by the failure of bones to develop properly. Adults are also at risk of bone complications due to vitamin D deficiency. In severe cases, chronic deficiency in vitamin D can lead to the loss of bone mineral, causing bone pain and softness.
Chronic Pain and Muscle Weakness
Vitamin D deficiency is a characteristic of people with chronic pain, such as fibromyalgia or muscle weakness. In a study published in 2008 in the journal "Pain Medicine," researchers found that 26 percent of 267 patients reporting chronic pain were also deficient in vitamin D. A study in the February 2007 the "Journal of the American Geriatrics Society," found that elderly patients who took vitamin D supplements had a 72 percent lower fall rate over the course of five months than those who did not.
Depression and Immunity
Vitamin D deficiency correlates with incidences of depression and supplementation with extra vitamin D seems to alleviate symptoms, according to a study in the "Journal of Internal Medicine" published in December 2008. Vitamin D also plays a role in protecting your immunity; insufficient levels may mean you are more likely to get sick and take longer to recover.
References
- "Pain Medicine;" Prevalence and Clinical Correlates of Vitamin D Inadequacy among Patients with Chronic Pain; Michael K. Turner, MD, et al.; 2008
- "Archives of Internal Medicine;" 25-Hydroxyvitamin D Levels and the Risk of Mortality in the General Population;" Michal L. Melamed, MD, et al.; 2008
- "Journal of the American Geriatrics Society;" A Higher Dose of Vitamin D Reduces the Risk of Falls in Nursing Home Residents: A Randomized, Multiple-Dose Study; K.E. Broe, et al.; February 2007
- "Scientific American;" Vitamin D Deficiency Soars in the U.S., Study Says; Jordan Lite; March 2009
- "O: The Oprah Magazine;" Super D; Nancy Kalish; November 2010
- Harvard School of Health; The Nutrition Source Ask the Expert: Vitamin D and Chronic Disease; Dr. Edward Giovannucci
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