Vitamin D deficiencies happen for more reasons than people realize. The issue is more complex than just about inadequate sun exposure like what most people believe. Yes, although insufficient sun exposure can be a major reason, there are other combining factors which worsen the situation. A sub tropical country like India has a significant amount of people with Vitamin D deficiencies which raises a number of questions regarding the nature of the deficiency and its root causes
Dietary reasons for Vitamin D deficiency
Intake of caffeine: Caffeine disrupts absorption of vitamins by being a diuretic and releasing water soluble vitamins and minerals through urination. it inhibits Vitamin D receptors are prevents absorption.
Phytate and phosphate consumption: Seeds, nuts, legumes, and unprocessed whole grains contain the anti-nutrients – phytates and phosphates. When eating more of these foods you must add fermented foods and sprouts to the diet to ensure bioavailability of nutrients. Like caffeine, these anti nutrients prevent the absorption of the Vitamin.
Less calcium intake: Not eating foods with required amounts of calcium like milk, curd, paneer and cheese. Food habits need to be changed to combat such deficiencies.
Other Factors
Skin Pigmentation: The pigment melanin, which determines skin color, diminishes the skin’s capacity to generate vitamin D when exposed to sunlight. People with darker skin tones have higher melanin levels, which can act as a natural sunscreen, inhibiting the synthesis when exposed to sunlight.
Pollution Hampering UV Penetration: Air pollution can reduce the penetration of ultraviolet B rays from the sun. Pollutants in the atmosphere can scatter and absorb UVB radiation, reducing the amount of sunlight available for the synthesis of the vitamin in the skin.
Genetic Polymorphisms: Genetic variations can influence the efficiency of vitamin D metabolism and utilization in the body. Certain genetic polymorphisms can affect the activity of enzymes involved in the conversion of vitamin D into its active form.
Body Fat Percentage: Vitamin D is fat-soluble and is stored in fat cells, and individuals with higher body fat percentages may have a lower bioavailability of the vitamin .
Signs of the deficiency
Vitamin D insufficiency can present in diverse ways, and its indications may be inconspicuous or lack specificity. Below are indications and manifestations linked to a deficiency in vitamin D:
Fatigue and Weakness: Experiencing weariness and fatigue is a common symptom associated with insufficient levels of vitamin D.
Bone and Back Pain: The absence of an adequate amount of vitamin D, which is vital for calcium absorption, can result in pain in the bones and back.
Muscle Pain: Inadequacy in vitamin D may induce muscle pain and weakness.
Bone Loss: It is crucial for upholding robust bones. A deficit can prompt a reduction in bone density, contributing to conditions such as osteoporosis and fractures.
Impaired Wound Healing: It is engaged in the synthesis of antimicrobial peptides that combat infections. A scarcity may impede the healing process of wounds.
Depression: Studies have suggested a correlation between diminished levels of vitamin D and mood disorders, including depression and anxiety disorders.
Hair Loss: While not firmly established, certain studies propose a potential association between vitamin D insufficiency and hair loss.
Taking Supplements
It is absolutely imperative to consult a licensed doctor before taking supplements. Some D3 supplements have over 60000 IU levels and overdosing with which may cause serious issues. while there are other supplements that have over 600 IU of D3 and maybe insufficient for someone with a serious deficiency.
The requirement of D3 supplements varies with each individual based on various factors and needs to be addressed by a physician and should never be self-diagnosed or prescribed.
