Vitamin D is one of the essential nutrients required for overall health and wellness, and is considered by some to be the most important. This vitamin is necessary for the absorption of calcium in the stomach, and for promoting bone health. A deficiency of Vitamin D can lead to softening of bones (osteomalacia) in adults, and to rickets in children. In older adults, decreased levels of this vitamin can increase the risk of osteoporosis, falls, and fractures. Vitamin D also plays a role in maintaining a healthy immune system, healthy skin, and muscle strength. As it is required for so many body functions, there is much that can go wrong.
The primary source of Vitamin D is not through diet, but through exposure to the sun’s rays. There are few food items that contain a significant amount of Vitamin D, and it is rarely possible to meet daily Vitamin D requirements through diet alone. This can be especially problematic for people who spend a lot of time indoors. Vitamin D can be found in fatty fish (such as herring, salmon, and mackerel), fortified milk, margarine, and some UV-exposed mushrooms. Adequate Vitamin D levels can usually be achieved through regular outdoor exposure. However, during COVID-19 lockdowns and for other reasons, this may be a challenge.
Vitamin D deficiency is a fairly common problem, affecting approximately 5-10% of people. Rates of deficiency are generally similar for both males and females. In winter, rates of Vitamin D deficiency are particularly high for those living in harsher climates and spending more time indoors. Those at greater risk for Vitamin D deficiency include people with darker skin, those who are obese, housebound individuals or those in institutions, individuals covering up for social or religious purposes, those residing in cooler environments, those with diets low in fat, babies of Vitamin D-deficient mothers, and people with weak bones.
The health consequences of Vitamin D deficiency are numerous and include a greater risk for low energy, heart disease, high blood pressure, diabetes, infections, immune system disorders, falls in the elderly, certain types of cancer (such as colon, prostate, and breast cancer), mood changes and depression, and multiple sclerosis. Recently, Vitamin D deficiency has been linked to a higher risk of contracting COVID-19 and experiencing a worse outcome. Athletes are at greater risk for a range of soft tissue issues, particularly stress fractures.
Given the prevalence of the problem, it makes sense that if you have one or more risk factors for a deficiency, you should consider taking a Vitamin D supplement. This can be part of a multivitamin or a targeted Vitamin D supplement. It is recommended to seek advice from your doctor if you are concerned or have any questions regarding this.