Vitamin D deficiency occurs primarily because of limited exposure to sunlight and inadequate dietary intake of vitamin D, as it is only found in a few foods. Factors such as diet, geographical location, age and immune system function are vital considerations. According to the Mayo Clinic, there are six signs and symptoms of vitamin D deficiency: fragile bones, skeletal deformities, impaired physical growth, dental problems, bone pain and muscle weakness.
Step 1
Carefully review your diet to ensure adequate intake of vitamin D or supplementation. According to the Harvard School of Public Health, "few foods naturally contain vitamin D." However, good sources of vitamin D include dairy products, fortified cereals and fatty fish such as salmon and tuna. Because Vitamin D is found in few foods, supplementation is often necessary. The minimum recommendation for vitamin D intake varies with age, ranging from 200 international units (IU's) to 600 IU's; however, the recommended optimal intake for vitamin D for most adults is 1,000 to 2,000 IU's.
Step 2
Assess geographical location for limited sunlight exposure. Just 15 minutes of sunlight exposure per day is recommended to prevent vitamin D deficiency. According to the Harvard School of Public Health, people living in warm, sunny climates are more apt to have sufficient blood levels of vitamin D. Conversely, people living in colder climates with less exposure to sunlight are more apt to have vitamin D deficiency.
Step 3
Watch for frequently broken bones, particularly in children. In addition, menopausal women and the elderly are more susceptible to deficiency. In osteoporosis, frequently broken bones are often the first sign of vitamin D deficiency, or rickets, and may be both painful and debilitating at any age. According to the Mayo Clinic, "rickets is the softening and weakening of bones in children, usually because of an extreme and prolonged vitamin D deficiency." Osteoporosis in menopause and in the elderly is also caused by vitamin D deficiency, and supplementation with vitamin D or calcium is necessary.
Step 4
Assess for muscle weakness like that found in such autoimmune diseases as multiple sclerosis (MS) by observing muscle strength in hands and the ability to walk. If unable to squeeze a soft hand ball or walk a straight line, a vitamin D deficiency may be revealed. According to a study by the Harvard School of Public Health, "those with the highest vitamin D blood levels had a 62 percent lower risk of developing multiple sclerosis (MS) than those with the lowest vitamin D levels."
Step 5
Observe the frequency of respiratory infections. According to the Harvard School of Public Health, it was discovered that "children who have vitamin D deficiency rickets are more likely to get respiratory infections, while children exposed to sunlight seem to have fewer respiratory infections."
Things You'll Need
- Milk
- Salmon
- Tuna
- Vitamin D supplements
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