Vitamin D deficiency in Adults

Nowadays, this has become a major health issue in all individuals from young to older people, especially children and women. As we all live in closed apartments, busy lifestyles, more exposure to screens, due to heavy workload, and in areas where the sunlight reaches home hardly, there will definitely be a deficiency of vitamin D in our body. We don’t go out much in the morning or go for a walk to get the morning sunlight which contains vitamin D. Especially women who are homemakers are prone to it as all our work is done in home itself. We cannot go for a walk in the morning as we have to prepare breakfast, lunch, get kids ready to school, pack lunch boxes, etc. After our kids go to school, by the time we pile up the work and go for a walk its already 10am. And at this time, going in sunlight can cause heat strokes. 6am to 10am and after 5.30 pm is the best time to go out in the sun. And if you have a toddler or a little baby at home, then going out for a walk in the morning seems impossible. School going children, get a little bit of morning sunlight when they go to school or wait for a school bus. But babies and toddlers don’t get it at all. That why pediatrics recommends vitamin D drops to children till 3 to 4 years of age. Vitamin D is also available in the foods that we eat but it’s not enough for our body and we all know how food is grown nowadays with so many chemicals in them that kill the nutrients and vitamins of the food. Vitamin D, often called the “sunshine vitamin,” is essential for strong bones, a healthy immune system, and overall well-being. Despite its importance, vitamin D deficiency has become increasingly common among adults worldwide, affecting people across different age groups and lifestyles. Many don’t even realize they’re deficient until health problems arise. In this blog, we’ll explore what vitamin D does for your body, the signs of deficiency, causes, and practical steps you can take to restore healthy levels. I will also share with you my personal experience on vitamin D deficiency and how I treated it in my 20s.

What Exactly Is Vitamin D?

Vitamin D is a fat-soluble vitamin that functions more like a hormone in the body. It is a nutrient your body needs to keep bones, teeth, and muscles strong. It helps you absorb calcium from food, which is key for bone health. It’s produced in the skin when exposed to sunlight, but it can also come from foods like fortified milk, eggs, and fatty fish and supplements. There are two main forms of vitamin D. One is Vitamin D2 which is found in some plants and fortified foods. And another one is Vitamin D3 which is produced in the skin after sun exposure and found in animal-based foods like fish and eggs. Vitamin D3 is more effective at raising and maintaining vitamin D levels in the blood of our body. When you are deficient in vitamin D levels, doctor will give you vitamin d3 supplements instead of vitamin d2. As it is more effective than d2 and will help you increase the levels of your vitamin D in blood within three months if you take them regularly every week on correct time. Too little vitamin D can lead to bone weakness, while too much from supplements can cause problems too.

If someone has too much vitamin D in their system, the body can’t just stash away the excess like it does with water-soluble vitamins. Since vitamin D is fat-soluble, it builds up. The main problem that comes from that is hypercalcemia—too much calcium in the blood—because vitamin D increases calcium absorption. That can lead to things like Nausea, vomiting, or poor appetite, Weakness, tiredness, confusion, Kidney strain (sometimes kidney stones or damage if it goes on too long), Bone pain in some cases. It usually takes pretty high doses of supplements over time to reach that point, not from sun or food alone. Doctors sometimes check blood levels if someone’s been taking high doses just to make sure they’re in a safe range. Balance matters here. That why you have to check your vitamin d levels again after 3 months of taking your supplements. If your levels are correct, you have to stop the tablets.

Why Is Vitamin D Important?

Vitamin D plays a role in several key processes in the body. We take this very lightly and don’t bother about it at all till we see severe symptoms of vitamin D deficiency. The main functions of vitamin D are: –

• It helps absorb calcium and phosphorus, protecting against osteoporosis and fractures in the body and strengthens our bones.
• It boosts immunity or the body’s ability to fight infections and reduce inflammation.
• It reduces weakness and lowers the risk of falls in older adults and children by strengthing their muscles.
• Low vitamin D levels can lead to depression, mood swings, bone pains, jaw pain, teeth pain, and fatigue.
• It can also prevent some diseases like diabetes, heart disease, and certain cancers.
• Helps calm unnecessary immune overreactions, which matters in conditions like autoimmune diseases.
• Receptors for vitamin D are found in many parts of the brain, hinting at roles in memory, mood, and even protection against cognitive decline.
• It actually acts more like a hormone than a typical vitamin, influencing how genes are switched on and off.
• Critical for healthy fetal growth and reducing complications in pregnancy.

Symptoms of Vitamin D Deficiency in Adults: –

Vitamin D deficiency can be subtle at first. Some people may not notice any symptoms until the deficiency is severe. That why it’s very important to check your vitamin d levels every 6 moths or every year. Especially children should be given vitamin D drops daily till 5 years of age and even after that it’s better to give them supplements twice a month or once a month if you think your kids are not getting proper morning sunlight every day. And it’s better to check their vitamin D levels every 6 months or every year along with yours. Because you may not notice the symptoms initially when your levels are low. The symptoms increase only when you become very deficient. Some of the main symptoms of vitamin D deficiency are: –

1. Constant tiredness, dizziness, and low energy.
2. Bone pain like collar bone pain, fingers pain, wrist pain, shoulders and arm pain, knee pain, or back pain.
3. Muscle weakness or muscle cramps after doing light work.
4. Increased risk of infections (frequent colds, coughs, flu, or very slow recovery)
5. Severe hair thinning or hair loss. You will clearly notice your hair becoming thin and in less volume.
6. Mood swings, depression, or anxiety.
7. Poor wound healing.
8. Joint discomfort.
9. Numbness or tingling in hands and feet.
10. Loss of appetite and weight loss.
11. Poor concentration.
12. Sleep problems.

Causes of Vitamin D Deficiency: –

1. Insufficient Sun Exposure: – Spending most of your time indoors, living in a home where sunlight doesn’t enter at all, not going out in morning or in the afternoon, covering up outdoors, or using sunscreen all the time when going out in sun can prevent your skin from making enough vitamin D.

2. Living in Northern Latitudes: – In areas with long winters or less direct sunlight like Canada, Russia, Europe, and the northern US, it’s harder to get enough vitamin D from the sun.

3. Age Factor: – Older adults produce less vitamin D in their skin and may spend less time outdoors. It’s very important for them to maintain a active lifestyle even after getting old. Light walking and spending some time outdoors with their friends and family will make them healthy and happy too.

4. Darker Skin Tone: – Higher melanin levels reduce the skin’s ability to produce vitamin D efficiently. So, they have to spend more time in the sun than normal white tone people to get enough vitamin D from the sunlight.

5. Dietary Deficiency: – If you don’t consume foods rich in vitamin D (like fatty fish, eggs, or fortified dairy) on a daily basis, your intake may fall short though you go out in sunlight for vitamin D every day.

6. Medical Conditions: – Digestive disorders such as Crohn’s disease, cancer, tuberculosis, celiac disease, or liver/kidney problems can interfere with vitamin D absorption and metabolism. You have to get proper treatment of those diseases so that your vitamin D levels become normal.

7. Obesity: – Vitamin D gets stored in fat tissue, making it less available in the bloodstream of people who have more fat in their body. Not only this but obese people face many other health problems along with vitamin D deficiency. It’s very important to maintain a healthy body and a healthy lifestyle to be away from all diseases and doctors.

8. Breastfeeding without supplementation: – Breast milk alone doesn’t provide enough vitamin D for infants. Doctors recommend vitamin d supplements, calcium and other multivitamin supplements for all new mothers till they breastfeed their baby. It is a good source of calcium and vitamin D for mother and the baby. Many women ignore this and don’t take these supplements during breastfeeding period as they are already in pain, discomfort, facing new problems every day, and taking care of the baby. I also did the same mistake, and I still regret it. I breastfed my baby for 2 years and didn’t take any supplements which resulted in bone pain, low calcium levels and very deficient in vitamin D levels in my body and my baby also didn’t get enough vitamin D through my breastmilk and it resulted in delay of teething and achieving her milestones slowly than others.

9. Air pollution or heavy smog: – People living in cities which have high air pollutions levels and heavy smog are more prone to vitamin D deficiency as the UVB or sunlight rays gets blocked before reaching the skin of the people.

10. Full clothes: – Clothing that covers most of the body for cultural, religious, or personal reasons are also one of the reasons to vitamin d deficiency as the sunlight cannot enter the body through the exposed skin. This also doesn’t mean that you shouldn’t wear full clothes. You can wear it. Your hand palms, feet, and forehead are the main areas where the sunlight reaches easily and gets quickly inside your skin. So, wear full clothes but make sure the sunlight is falling straight on your palms, feet, and forehead when you go outside.

11. Drugs: – Certain Medications like anticonvulsants, glucocorticoids, and some weight-loss or HIV drugs can interfere with vitamin D metabolism. They decrease the absorption of vitamin D in the body hence leading to deficiency.

Health Risks of Long-Term Deficiency: – 

• Osteoporosis and fractures from weak bones.
• Weakened immunity, making you prone to frequent illnesses.
• Increased risk of chronic diseases like type 2 diabetes and heart disease.
• Cognitive decline and higher risk of dementia or brain fog in older adults.
• Pregnancy complications, such as preeclampsia or low birth weight in women.

How to Prevent and Treat Vitamin D Deficiency: –

1. Get More Sunlight: – Aim for 10–30 minutes of midday sun exposure on arms and legs, a few times a week. Factors like skin tone, season, and location affect how much vitamin D you make.

2. Eat Vitamin D-Rich Foods: – Incorporate foods like salmon fish, beef liver, cheese, mackerel fish, sardines, tuna, egg yolks, fortified milk, orange juice, cereals, and mushrooms into your diet.

3. Consider Supplements: – For many adults, especially those with limited sun exposure, vitamin D supplements are a reliable solution. Recommended intake of 600–800 IU per day for adults, may be prescribed if deficiency is diagnosed by the doctors through blood test. Always consult your doctor before starting supplements, as excessive intake can cause toxicity. Sometimes high-dose weekly or monthly prescriptions are given to correct deficiency quickly if you are severely deficient.

4. Regular Health Checkups: – A simple blood test for 25-hydroxyvitamin D can confirm deficiency. Your doctor can then recommend the right treatment plan. So do the blood test every 6-months or every year to maintain normal vitamin D levels in your body.

5. Address underlying causes: Treat vitamin D absorption issues, review medications, or manage chronic conditions or other diseases that interfere with vitamin D.

Final Thoughts: – 

Vitamin D deficiency is very common in almost all individuals, but it is preventable. By paying attention to your sunlight exposure, diet, and regular health checkups, you can maintain healthy vitamin D levels and reduce your risk of long-term health complications. If you’re experiencing unexplained fatigue, frequent illness, or bone pain, consider talking to your healthcare provider about testing for vitamin D. A few small lifestyle adjustments could make a big difference in your health and energy. Because I also suffered from this a few months ago and I know how dangerous this can be to our body. This deficiency seems small, but it can cause major impact on our body and overall health.

My experience: –

I found out my vitamin D deficiency when I stopped breastfeeding my second child who was 2.5 years old at that time. At that time, I was also doing intermittent fasting and dieting as I was depressed about my weight gain after delivery. I gained more than 15 kgs during my second pregnancy and it was coming down very slowly after delivery. It took me more than 2 years to shed the extra weight. I focused on weight loss instead of maintaining a healthy lifestyle. I came back to my normal weight after 2.5 years but along with it I got so many other problems. I started experiencing severe hair fall, bone pain, teeth pain, dizziness, mood swings, anxiety, depression, back pain, frequent flus, low immunity, loss of appetite, and weakness. I was not able to do my household work or take care of my kids properly. I was so worried about my health that I went for a checkup to know the exact cause. When I told my symptoms to the doctor, she told me this can happen due to 2 reasons. One is low levels of vitamin D and second one is thyroid issues. Since I had thyroid in both my pregnancies before, she told me to do a thyroid test too along with vitamin D test and normal blood test to know if I still have any thyroid issues.

My blood reports were normal. Thyroid test was also not above the mark, but my Vitamin D test results were shocking. I never expected this would happen to me. Normally it should be above 30, but I had only 12.3 in my body which means I am severely deficient. Here is a table for you to understand the vitamin D levels better.

The doctor told me that this is the reason why I have severe hair fall and body aches. She told me that vitamin D is very important for our immune system and bone health. If our immune system is strong, we will not get frequent fevers and colds, and our body will be healthy and will recover easily. She gave me a high dose vitamin D tablet that should be taken once a week for 3 months on the same day and at the same time. There were also some other lifestyle changes that I was told to do by my doctor like going out in the sun for 15 to 20 minutes daily in morning from 7am to 10am or in the evening after 4.30 pm, eating vitamin D rich foods like salmon fish, cheese, egg yolk, dairy products, cod liver oil, sardine fish, mackerel fish, tuna, and beef liver. The doctor told me to do all these things for the next 3 months and come again to the hospital and do the vitamin d test again to know if there is any improvement or not so that she can either increase the vitamin d dosage or decrease it.  This treatment was very easy, so I did my best to make my vitamin d levels up.

The early morning walk for sun exposure was a bit difficult as I had a school going son who should get ready by 6.30 am to go to school. So, I had to pack his lunch and breakfast. I woke up every day at 4am to make lunch and breakfast ready. At 6.15am, I used to wake up my son and get him ready for school. At 6.35am, we went down and waited for his school bus. His school bus used to come exactly at 6.40 or 6.45am. After dropping him, I had only 15 to 20 minutes to do a walk in the sun in front of our building. Because my husband used to go to office at 7.20 am. So, I had to pack his lunch bag and give him breakfast too. I used to start walking at 6.45am till 7.10 am and come back home. In the evening after 4.30pm, I used to sit in my balcony for 10 to 15 minutes as sunlight reached there directly after 12am. Sometimes, I used to take my kids to the nearby park after 5.30pm for sun exposure and activity. This helped me a lot. I didn’t do any major changes in my food as I didn’t like to eat any type of fish. But since it was a major concern, I had salmon fish occasionally. I loved eating cheese, but I was gaining more weight after I started eating it twice a week for vitamin d. So, I stopped it completely and ate some other healthy options like egg yolks, milk and curd instead. I used to have cheese only once a month. Taking the vitamin d tablet on the exact day and time of the week was also difficult. I used to forget the day and take it the next day. So, I put a reminder of the vitamin d tablet on my phone to know when I should take it. This was very useful.

After doing all these things, it took me one month to see the improved results. My hair fall reduced a bit than before, and my body pains also reduced. But not completely. From now on, I started taking care of my health without neglecting anything. My food habits changed and my lifestyle too. I started moving around often without sitting at one place and ate healthy food as much as possible. My mother also made dry fruit laddu for my immunity which also had flax seeds, watermelon seeds, sesame seeds, and coconut powder along with pista, walnuts, cashews, Badam, raisins, and jaggery that are good for hair and body. After 3 months of complete treatment, I waited for 10 days to do the blood test again to check my vitamin D levels and thyroid issues. And now, my vitamin D levels were completely normal. It was 52.4 which means it is above normal. The doctor told me to stop taking supplements. But my thyroid test was a little above the border line. So, I had to start thyroid tablet every morning after waking up on an empty stomach for 3 months.