Getting adequate amounts of vitamin D is important to your health. Vitamin D forms in your body with skin exposure to direct sunlight. In addition, you can obtain vitamin D from plants and yeast precursors or from fortified foods such as cereal and dairy products. The most common cause of vitamin D deficiency is lack of sunlight. Without sufficient vitamin D, you may experience bone and muscle pain, according to Dr. Larry E. Johnson in "The Merck Manual."
Vitamin D Deficiency
Exposure to sunlight usually produces sufficient amounts of vitamin D. In some cases, you may experience a vitamin D deficiency even when you get sun exposure. For example, if you have a dark complexion, if you are older and if you use sunscreen. Vitamin D deficiency may also occur if you have an inability to absorb enough vitamin D from foods or cannot convert vitamin D to its active form.
Symptoms
Vitamin D plays a role in the absorption of calcium. When you have a vitamin D deficiency, your body cannot absorb enough calcium from your diet to meet its needs. This results in calcium depletion from your bones to maintain normal blood calcium levels. This depletion can cause muscle and bone pain and well as muscle weakness.
Research
A prominent sign of vitamin D deficiency in adults and children is muscle pain and weakness. Out of 150 individuals presenting with nonspecific musculoskeletal pain, low levels of vitamin D are present in about 93 percent, reports a study by Plotnikoff and Quigley in the December 2003 issue of "Mayo Clinic Proceedings." You can help prevent vitamin D deficiency by consuming the daily-recommended intake. Individuals from age 1 to 70 require 15 mcg per day while those over 70 require 20 mcg per day, according to the Linus Pauling Institute.
Sources of Vitamin D
There are very few foods that are natural sources of vitamin D. Good sources include pink salmon, mackerel and sardines. Oatmeal and fortified milk and cereal are other sources of vitamin D. In addition, you can obtain it from over-the-counter multivitamin supplements; these typically contain 10 mcg of vitamin D, according to the Linus Pauling Institute.
Member Comments