Why You Are Really Vitamin D Deficient

You might be wondering why so many people seem to be deficient in vitamin D lately. It's a valid question, as more people seem to have issues than ever before.

We will explore all the common vitamin D deficiency causes, which are more common than you might think.

Vitamin D supports bone health, immune function, and more. It's unique because our bodies can produce it with sun exposure.

The Main Causes of Vitamin D Deficiency

Vitamin D, often called the "sunshine vitamin," is vital for overall health. Yet, many people aren't getting enough.

Let's review the reasons behind this widespread issue.

Limited Sun Exposure

Our bodies make vitamin D when our skin is exposed to sunlight. Many of us spend a lot of time indoors because we live increasingly indoor lifestyles.

We're missing out on this natural vitamin D source. Using sunblock and clothing also effectively blocks the UV radiation needed to produce vitamin D.

Dietary Choices

Few foods naturally contain vitamin D, such as fatty fish and egg yolks. This is one of the common vitamin D deficiency causes. For those who are plant-based, getting enough vitamin D can be challenging.

Many people do not regularly eat these foods. A clinical trial could show if those with plant-based diets have a higher risk for a deficiency.

Absorption Issues

Certain health conditions can make it harder to absorb vitamin D. It can affect your body even if you're getting enough from sunlight or diet.

Conditions like Crohn's disease and celiac disease can affect absorption. These conditions can interfere with your gut's ability to absorb the vitamin, increasing the risk of developing vitamin deficiency.

The Role of the Liver and Kidneys

Your liver and kidneys help activate vitamin D. This is when the organs turn it into an active form your body can use.

If you have liver disease or kidney disease, this process can be impaired. This impairment can lead to a higher risk of vitamin D deficiency causes.

Medication Interactions

Some medications can affect vitamin D levels in your body. It is well understood that laxatives and steroids are to blame.

Always talk to your care provider if you're taking any medications and are worried about this. They can offer guidance and potentially recommend dietary supplements.

Age Factor

As we age, our bodies don't make vitamin D as efficiently. Older adults often spend more time indoors, adding to the problem. The risk for deficiency is far more prevalent in older people.

Obesity's Impact

Vitamin D is fat-soluble, so it gets stored in body fat. That is part of why there are impacts.

People who are overweight or obese might need more vitamin D. Their needs might be higher to maintain optimal levels and avoid deficiency.

Skin Tone Considerations

Melanin affects how much vitamin D your skin can make. People with darker skin tones have more melanin, such as those of the African American population.

This can reduce their skin's ability to produce vitamin D from sunlight. Some may have a higher increased risk of deficiency.

Stress

Stress can have impacts you haven't thought of. One of those can be how our body manages nutrients like Vitamin D.

The stress hormone cortisol can interfere with vitamin D. It has impacts on the ability to activate and use vitamin D, potentially contributing to deficiencies.

Unexpected Vitamin D Deficiency Causes

There are also surprising contributors to low vitamin D levels. It helps to review your routine to avoid unexpected contributors to this deficiency.

Lack of Bile Production

Bile, produced by the liver, is key for breaking down fats. Bile is needed for fat-soluble vitamins like vitamin D.

Without enough bile, your body struggles to absorb vitamin D properly. This leads to vitamin D deficiency, even with adequate intake or sun exposure.

Imbalance with Vitamin F

Vitamin D works together with what some call "vitamin F." "Vitamin F" is actually polyunsaturated fatty acids, crucial for utilizing calcium in the body.

An imbalance, particularly with high vitamin D and low "vitamin F," might affect calcium use. It can impact your overall health, especially bone health.

Location, Location, Location

Where you live can greatly impact how much Vitamin D you make. Above 37 degrees latitude north, your body may be impaired at making Vitamin D.

This makes it harder to get a sufficient day of vitamin D needs to be met.

Understanding Vitamin D Needs and Sources

Your daily Vitamin D intake should be around 1,200 international units. If you're sick, your needs are greater than those of people who are healthier. The best foods high in vitamin D are:

These are rich dietary sources that can help you achieve your calcium level needs.

Vitamin D Food Sources and Benefits

• Cod Liver Oil

  • Vitamin D Content: 400-1,000 IU per teaspoon

  • Benefits: Rich in Omega-3s and Vitamin A

• Fatty Fish (Salmon)

  • Vitamin D Content: 150-250 IU

  • Benefits: High in protein and Omega-3 fatty acids

• Cheese

  • Vitamin D Content: 150-250 IU

  • Benefits: Supports healthy muscles and the immune system

• Cream

  • Vitamin D Content: 150-250 IU

  • Benefits: Supports bone and heart health

• Raw Milk

  • Vitamin D Content: 200-350 IU

  • Benefits: Better absorbability; Some fortified foods may have similar levels

• Sun Exposure

  • Vitamin D Content: Varies greatly

  • Benefits: Natural sources may benefit mood; Consult a medical professional for guidance

These factors are interconnected. It is beneficial to consult with healthcare providers and get a blood test, as suggested by the Endocrine Society and other organizations focused on clinical practice guidelines, to understand your specific needs.

Many studies, including observational studies and randomized controlled trials, highlight the significance of maintaining proper serum levels of vitamin D.

The information should not be used in place of primary care but rather to supplement your knowledge.

Choosing the Right Nutritional Sources for Optimal Vitamin D Levels

Vitamin D deficiency is a widespread issue, often caused by limited sun exposure, poor dietary choices, and impaired absorption.

While supplements can help, obtaining vitamin D from whole food sources is a more natural and effective approach. Fatty fish is one of the best dietary sources of this essential vitamin, but it's crucial to select options that are low in contaminants.

Referring to a fish without mercury list can help you choose clean, nutrient-dense seafood such as wild-caught salmon, sardines, and mackerel, which provide vitamin D along with beneficial omega-3 fatty acids.

Incorporating these high-quality fish into a well-balanced, low-carb diet can enhance vitamin D levels while supporting overall health.

Pairing seafood with healthy fats like avocado and olive oil further boosts absorption, ensuring that the body can utilize this vital nutrient effectively.

Prioritizing clean dietary sources is key to preventing deficiencies and maintaining long-term wellness.

Conclusion

Vitamin D deficiency causes are a common concern. Addressing these requires a balanced approach, combining sun exposure, diet, and sometimes supplementation.

The US Preventive Services Task Force suggests discussing your individual risks and testing options with a healthcare provider.

Incorporating regular sun exposure, nutrient-rich foods, and smart supplementation is part of the strategy. Lifestyle factors, underlying health conditions, and your environment play key parts.

Several studies, including those published in Clin Nutr and Endocrinol Metab, emphasize addressing both dietary intake and lifestyle factors to improve vitamin D status.

FAQs about vitamin D deficiency causes

What blocks vitamin D absorption?

Certain factors make absorbing vitamin D challenging. This includes gastrointestinal disorders like Crohn's or celiac disease, which hinder nutrient absorption.

Other causes are lack of bile, low stomach acid, low "vitamin F," certain drugs, and liver and kidney problems.

How can I raise my vitamin D level quickly?

Increase your sun exposure and focus on a diet with vitamin D-rich foods. Foods like cod liver oil and fatty fish can also be a quick boost.

Those involved in athletics may have higher needs. Athletes who are also deficient in Vitamin D might benefit even more by increasing their levels via food and sunlight.

How do you feel when your vitamin D is extremely low?

You might feel fatigued and have bone pain, as noted by sources like the Intern Med journal. Low levels can result in mood changes, like depression, and cause muscle weakness, muscle cramps, and muscle aches.

What is a common disease caused by vitamin D deficiency?

Rickets in children is a common result. It causes weak, painful muscles and softened bones, sometimes referred to as bent bones. Severe instances can cause more intense issues.