Side Effects Of Being Low On Vitamin D
Vitamin D is an essential nutrient that plays a crucial role in maintaining overall health. It is a fat-soluble vitamin that is naturally present in some foods and is also produced by the body when the skin is exposed to sunlight. However, many people are deficient in this vital nutrient, which can lead to several health problems. In this article, we will discuss the side effects of being low on vitamin D.
What is Vitamin D?
Vitamin D is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and multiple other biological effects. In humans, the most important compounds in this group are vitamin D3 (also known as cholecalciferol) and vitamin D2 (ergocalciferol). Vitamin D is essential for strong bones, muscles, and overall health, as well as for the prevention of several diseases.
How is Vitamin D Produced?
The body produces vitamin D when the skin is exposed to sunlight. Ultraviolet B (UVB) radiation from the sun converts a substance in the skin called 7-dehydrocholesterol into vitamin D3. Vitamin D can also be obtained through the diet or supplements. However, many people do not get enough vitamin D from these sources, leading to a deficiency.
What are the Side Effects of Being Low on Vitamin D?
Vitamin D deficiency can lead to numerous health problems, including:
1. Weak Bones
Vitamin D is essential for strong bones. Low levels of vitamin D can lead to weak bones, which can cause fractures and osteoporosis.
2. Muscle Weakness
Vitamin D plays a crucial role in muscle function. Low levels of vitamin D can cause muscle weakness and increase the risk of falls in older adults.
3. Increased Risk of Chronic Diseases
Vitamin D deficiency has been linked to an increased risk of several chronic diseases, including heart disease, diabetes, and certain types of cancer.
4. Increased Risk of Infections
Vitamin D plays a crucial role in the immune system. Low levels of vitamin D can increase the risk of infections, including respiratory infections like the flu.
5. Fatigue and Tiredness
Vitamin D deficiency has been linked to fatigue and tiredness. Low levels of vitamin D can cause general fatigue and a lack of energy.
6. Depression and Anxiety
Vitamin D plays a crucial role in brain function. Low levels of vitamin D have been linked to an increased risk of depression and anxiety.
How to Increase Vitamin D Levels?
There are several ways to increase vitamin D levels, including:
1. Sun Exposure
Getting enough sun exposure is one of the best ways to increase vitamin D levels. It is recommended to get 10-30 minutes of sun exposure twice a week without sunscreen.
2. Diet
Eating foods that are rich in vitamin D can also help increase levels. Some of the best sources of vitamin D include fatty fish, egg yolks, and mushrooms.
3. Supplements
Taking vitamin D supplements is another way to increase levels. It is recommended to take 600-800 IU of vitamin D per day.
Conclusion
Vitamin D is an essential nutrient that plays a crucial role in maintaining overall health. Low levels of vitamin D can lead to weak bones, muscle weakness, chronic diseases, infections, fatigue, and depression. It is crucial to get enough sun exposure, eat a healthy diet, and take supplements to maintain adequate levels of vitamin D.