Vitamin D Deficiency: Effects on Body, Mood, and Immunity

 

Introduction:

Vitamin D, often referred as Sunshine Vitamin is very essential for good health of our bones and immunity. Deficiency of vitamin D in children can be cause Rickets, leading to bone softening, and bowed. In adults it can cause weak and soft bones and pain in bones. Also fatigue, muscle weakness and frequent infections can be other symptoms.

Upon exposure to sun our body can produce vitamin D on its own. But in modern era, due to  the indoor lifestyles, use of sunscreen and pollution, vitamin D deficiency has become a global concern.

 

What is Vitamin D:

Vitamin D is a fat soluble vitamin which plays an important role to maintain health of our bones and immunity. Vitamin D has 2 different forms:

a)    Vitamin D2 (ergocalciferol): This form of vitamin D is obtained from plant-based foods and fortified foods.

Major sources are ·       Mushrooms ·       Fortified milk ·       Plant-based milk ·       Fortified breakfast cereals ·       Fortified orange juice

b)   Vitamin D3 (cholecalciferol) : Vitamin D3 (cholecalciferol) can be obtained through

Sources for D3 are animal based: ·       Fatty fish ·       Fish liver oils ·       Egg yolks ·       Fortified cereals     ·       Sunlight

 

Why Vitamin D is necessary:

Vitamin D is required for smooth operation of various functions for leading healthy life:

1. Bone Health: Vitamin D helps in the absorption of calcium and phosphorus from the gut leading to the formation and maintenance of healthy bones. Inadequate amount of vitamin D can result in brittle and thin bones.
2. Immune System: The pathogen-fighting efficiency of monocytes and macrophages — white blood cells enhance with vitamin D. These cells make important part of our immune defence. It also decreases inflammation.
3. Muscle Function: Vitamin D affects our muscle functions and help in decreasing frequency of fractures, during falls especially in the elderly persons.
4. Neuromuscular Function: Vitamin D plays a role in neuromuscular and cell functioning resulting in strong immune system functioning.

 How much Vitamin D is required:

Recommended daily allowance of Vitamin D depends on age, sex, and life stage:

• Infants (0-12 months): 400 IU (10 mcg)
• Children (1-18 years): 600 IU (15 mcg)
• Adults (19-70 years): 600 IU (15 mcg)
• Older Adults (71 years and older): 800 IU (20 mcg)
• Pregnant and Breastfeeding Women: 600 IU (15 mcg)

 Source of Vitamin D in the Body

Upon exposure to ultraviolet B (UVB) rays from the sun, the process of Vitamin D synthesis begins in the skin. This process can be understood as:

1. UVB Exposure: During exposure of skin to UVB rays, they convert compound 7-dehydrocholesterol to previtamin D3. This compound is present in our skin.
2. Conversion to Vitamin D3: Skin converts Previtamin D3 to vitamin D3 (cholecalciferol).
3. Liver Conversion: In liver Vitamin D3 is converted to 25-hydroxyvitamin D (calcidiol), the main form of vitamin D which circulates in our blood.
4. Kidney Conversion: Ultimately, Calcidiol is converted to its active form, 1,25-dihydroxyvitamin D (calcitriol) in kidneys.

 Storage of Vitamin D:

Since, Vitamin D is a fat-soluble vitamin, it stores in the body's fatty tissue and liver for long periods. This storage in our body acts as reserves of vitamin D.

Role of other Vitamins and Minerals helping in Vitamin D Absorption:

Vitamin D is absorbed in smaller quantities but some nutrients help to enhance the absorption and effectiveness of vitamin D:

1. Calcium: Calcium works along with vitamin D to promote bone health.
2. Magnesium: Magnesium helps in converting Vitamin D to active form in kidneys. So, in absence of adequate magnesium, vitamin D absorption will hinder.
3. Vitamin K2: It helps in directing calcium to the bones and away from the arteries and soft tissues
4. Zinc: Zinc is very important for metabolism of vitamin D and it also supports immune system.

 Vitamin D Deficiency symptoms:

Some of the common symptoms of vitamin D deficiency include:

1. Fatigue and Tiredness: In case of low vitamin D levels, fatigue and tiredness is very frequent. Person is not able to complete daily tasks in one go.
2. Bone Pain and Weakness: Weakness in muscles result in pain in bones.
3. Frequent Infections: As Vitamin D is very important to maintain immunity, so frequent infections may be cause of low vitamin D levels..
4. Depression: Frequent mood disorders including depression has been linked to vitamin D deficiency.
5. Hair Loss: One of the probable reasons for hair loss is linked to severe deficiency of vitamin D.

                6.  Mood Changes: Depression and mood swings can affect mental health and well- being.

                7. Fatigue: Persistent fatigue can reduce productivity and quality of life.

Best ways to addressing Vitamin D Deficiency:

Some of the strategies to fight off Vitamin D deficiency can be:

1. Sun Exposure: Adequate exposure to sun during midday when intensity of UVB is very high can help in fighting vitamin D deficiency.
2. Nutrition: Vitamin D rich foods, such as fatty fish, egg yolks, and fortified foods (milk, cereals, juices) should be included in daily diet.
3. Supplements: In case of limited sun exposure and dietary part, Vitamin D supplements can help individuals to maintain adequate levels.

Precautions When Taking Vitamin D Supplements

Supplements can help us in fulfilling the vitamin D deficiency, but some precautions needto be taken:

1. Consult a Doctor: We should always consult with a healthcare professional before starting supplements.
2. Monitoring: Regular blood tests and consultation by healthcare professional help to ensure optimal vitamin D levels.
3. Vitamin D toxicity: In case if supplements are taken without consultation, they can lead to vitamin overdose toxicity leading to a high calcium level which can damage the heart, kidneys, and bones.

Conclusion:

Vitamin D is vital element for maintaining bone health, supporting the immune system, and ensuring overall well-being. Other nutrients which help in enhancing vitamin D absorption should also be taken care. Adequate sun exposure and a balanced diet helps to maintain overall health. Healthcare professionals should always be consulted to tailor vitamin D intake to your specific needs and conditions.