What Are the Signs and Symptoms of Vitamin D Deficiency?
Vitamin D deficiency often arises due to insufficient sunlight exposure, inadequate dietary intake, and the skin’s inability to produce it. Also, natural foods typically do not provide enough vitamin D to prevent deficiency, making sunlight exposure a crucial factor.
- Fatigue: Vitamin D deficiency has been linked to fatigue in uncontrolled trials, and treatment with the vitamin has been shown to improve the condition in blinded, randomized, placebo-controlled trials. Individuals with persistent and severe vitamin D deficiency may encounter symptoms linked to secondary hyperparathyroidism, including fatigue. Secondary hyperparathyroidism is when the parathyroid excretes too much hormone due to low calcium levels.
- Bone and muscle pain: A mild but prolonged vitamin D deficiency can result in chronic hypocalcemia (low calcium) and hyperparathyroidism, with symptoms such as bone pain and muscle aches.
- Muscle weakness and cramps (spasms): Increased levels of vitamin D in the bloodstream have been linked to enhanced muscle strength, physical activity, and the capability to ascend stairs, while lower concentrations are associated with a higher risk of falls among older people. Muscle spasms, particularly in infants, can be an early indication of rickets due to low blood calcium levels resulting from severe vitamin D deficiency.
- Mood changes: According to a systematic review, about a third of the studies indicated inadequate vitamin D levels were associated with depression. Others suggested supplementing with it was helpful if combined with exercise or along with other nutritional supplements.
- Bone loss: Vitamin D deficiency can cause bone loss as it impairs calcium absorption, leading to decreased calcium levels in the blood. Specifically, insufficient vitamin D limits the body’s ability to absorb only 10 percent to 15 percent of dietary calcium, whereas with normal vitamin reserves, absorption typically ranges from 30 percent to 40 percent.
- Heightened pain sensitivity
- A tingling sensation in the hands or feet
- A waddling gait from weakened hip or leg muscles
- Bone fractures
- Bowed legs (severe deficiency)
- Knock-knees
- Poor sleep
- Hair loss
- Increased susceptibility to illness
Complications
The complications of vitamin D deficiency are:- Rickets: Rickets affects children’s bones, causing them to become soft and weak, potentially leading to deformities. Symptoms and signs include bone pain, reluctance to walk, skeletal deformities such as bowed legs, thickening of joints, dental issues, delayed growth, and fragile bones prone to fractures in severe cases.
- Osteoporosis: Vitamin D deficiency can result in secondary hyperparathyroidism, leading to bone loss, osteoporosis, fractures, mineralization defects, and long-term risks of osteomalacia. Osteoporosis may cause intense back discomfort, diminished stature, or deformities in the spine, such as a bent or hunched posture.
- Osteomalacia: This is similar to rickets but can happen at any age. Characterized by bone softening, osteomalacia is primarily linked to vitamin D issues negatively affecting calcium absorption. Its symptoms and signs include bone fractures, muscle weakness, and widespread bone pain, particularly in the hips.
What Are the Health Benefits of Vitamin D?
Vitamin D plays a crucial role in calcium absorption, essential for strong bones and teeth. It also supports muscle and nerve function, facilitating movement and communication within the body. In addition, vitamin D is vital for the immune system, as it helps defend against infections.
- Bone health: Vitamin D helps with the absorption of calcium and phosphorus, promoting bone mineralization and bone mineral density. A meta-analysis of 12 studies involving over 42,000 individuals aged 65 and above discovered that the prevention of nonvertebral fractures with vitamin D is dependent on the dosage. A higher dose of about 500 to 800 international units (IU) resulted in a reduction of hip fractures by 18 percent and nonvertebral fractures by 20 percent for people aged 65 years or older. However, in another study involving over 25,000 generally healthy midlife and older adults, supplementing with vitamin D3 did not lead to a significantly lower risk of fractures compared to a placebo. Of note, though, patients in this study had no controlled calcium supplementation.
- Muscle and nerve function: Vitamin D may contribute to increased muscle strength by preserving muscle fibers, potentially reducing the risk of falls, a prevalent issue associated with significant disability and mortality in older individuals. Research also suggests that vitamin D plays a vital role in essential neurological functions such as cell growth, development, nerve support, protection, signal transmission, and adaptability.
- Immune system support: Vitamin D contributes to a healthy immune system. The vitamin D receptor is present in immune cells, allowing vitamin D to act locally in the immune system. The vitamin can influence both the innate and adaptive immune responses and its deficiency is linked to higher autoimmunity risk and increased vulnerability to infections. Moreover, vitamin D exhibits strong anti-inflammatory effects.
- Pregnancy support: Vitamin D supplementation during pregnancy has also been associated with a reduction in the risks of small-for-gestational-age babies, preeclampsia, preterm birth, and gestational diabetes.
- Mood regulation
- Insulin level regulation: Vitamin D has been shown to lower blood glucose levels and enhance insulin sensitivity in people with diabetes.
- Weight loss: Vitamin D plays a role in preventing the formation of fat cells by influencing specific molecules, such as vitamin D receptors.
- Dental health: Research highlights a link between alveolar bone density, osteoporosis, tooth loss, and periodontal disease risk. Several reports suggest a significant connection between periodontal health and vitamin D intake.
Vitamin D Prevents Certain Conditions
In addition to the aforementioned bone-related and mental medical conditions, an adequate level of vitamin D can potentially prevent or lower the risk of certain diseases, including:- Certain types of cancer: Animal and lab studies suggest that vitamin D may inhibit tumor development and slow the growth of existing tumors in various organs, including the breast, ovary, colon, prostate, and brain. Human epidemiological studies demonstrate that higher serum levels of vitamin D are linked to significantly slower progression of certain cancers, particularly colorectal cancer. The anti-cancer effects of vitamin D may also extend indirectly through its anti-inflammatory properties.
- Heart disease: Maintaining optimal vitamin D levels may have potential cardiovascular health benefits, according to one recent study. Both deficiency and insufficiency of vitamin D were linked to an increased risk of cardiovascular diseases (CVD), including stroke, heart disease, heart attack, and heart failure. However, excess vitamin D was not associated with increased CVD risk.
- Immune-related diseases: Sufficient vitamin D levels may help prevent or treat immune-related diseases.
- Asthma: A meta-analysis discovered that taking vitamin D supplements helped adults with mild-to-moderate asthma who were also deficient in vitamin D to reduce their asthma exacerbations by 30 percent. However, this benefit was not observed in individuals with higher baseline vitamin D levels.
- Atherosclerosis: Vitamin D’s anti-inflammatory properties appear promising in lessening atherosclerosis, as insufficient levels lead to increased production of pro-inflammatory markers, disrupting the balance in the inflammatory response. In atherosclerosis, vitamin D suppresses the production of pro-inflammatory cytokines, which play a significant role in the development of the disease.
- Type 2 diabetes: One study suggested a higher prevalence of vitamin D deficiency in patients with Type 2 diabetes. Insulin resistance decreases with the supplementation of vitamin D.
- Autoimmune diseases: Extensive research indicates a potential connection between vitamin D deficiency and the development of autoimmune diseases. Vitamin D deficiency has been noted in conditions such as rheumatoid arthritis, with an inverse relationship to disease activity, suggesting a role in the disease’s pathogenesis. Similar observations exist for systemic lupus erythematosus (SLE), Sjögren’s syndrome, ankylosing spondylitis, psoriatic arthritis, and idiopathic inflammatory myopathies. Research also indicates there is a lower risk of developing multiple sclerosis in individuals with higher levels of vitamin D.
- Cognitive decline: Research has consistently established a connection between cognitive impairment, dementia, and a lack of vitamin D.
- Mortality: As per a meta-analysis of 18 studies involving 57,311 subjects, daily intake of vitamin D supplements was associated with a reduction in all-cause mortality rates.
What Are the Types of Vitamin D?
1. Vitamin D2 (Ergocalciferol)
Vitamin D2 comes from plants and fungi and is created when ergosterol is exposed to radiation. It is found in some plant-based foods and used in vitamin D supplements.2. Vitamin D3 (Cholecalciferol)
The body naturally produces a form of vitamin D from a widespread cholesterol variant called 7-dehydrocholesterol, mainly through exposure to sunlight. UVB energy from sunlight plays a crucial role in converting this precursor into vitamin D3. It is also found in some animal-based foods, such as fatty fish, egg yolks, and liver.What Is the Recommended Amount of Vitamin D?
The recommended daily intake of vitamin D can vary among different organizations, such as the National Academy of Medicine (NAM) (formerly known as the Institute of Medicine, or IOM), which is part of the National Academies of Sciences, Engineering, and Medicine (NASEM), the Bone Health & Osteoporosis Foundation (BHOF) (formerly known as National Osteoporosis Foundation, or NOF), and the Endocrine Society.
The following table compares the recommended daily vitamin D amounts by the NAM and NIH, BHOF, and the Endocrine Society.
What Types of Vitamin D Supplements Are Available?
Vitamin D2 vs. D3 Supplements
Vitamin D2 supplements are created by subjecting a plant sterol to ultraviolet energy, resulting in the production of vitamin D2. Vitamin D3 is usually generated through the irradiation of 7-dehydrocholesterol derived from lanolin obtained from sheep’s wool. Individuals who abstain from all animal-derived products can ask manufacturers about supplement sourcing and processing methods.Different Forms of Vitamin D Supplements
Vitamin D2 and D3 supplements can be obtained over the counter or by prescription in the United States. They come in various strengths, including 400, 800, 1,000, 2,000, 5,000, 10,000, and 50,000 IU, with the latter requiring a prescription.For adults, the general recommendation is a daily supplement containing 800 IU. Older individuals may still experience vitamin D deficiency at this intake level, so they might need to increase the dosage per their doctor’s instructions. In addition, all infants and children are advised to take a vitamin D supplement containing 400 IU starting shortly after birth.
As vitamin D is fat-soluble, it is most effectively absorbed when consumed with a meal or snack containing some fat.
- Capsules/softgels
- Tablets
- Liquid drops
- Gummies
- Sprays
- Injections
What Are the Dietary Sources of Vitamin D?
Vitamin D2
- Many plant-based milks (e.g., soy, almond, and oat) and plant-based yogurts are fortified with vitamin D2. One cup of various soy, almond, and oat milk brands is fortified with 100 to 144 IU of vitamin D.
- Some mushrooms naturally contain vitamin D2, and certain commercially sold ones have higher levels of D2 because they are intentionally exposed to high amounts of ultraviolet light. Half a cup of raw, sliced white mushrooms exposed to UV light contains 366 IU of vitamin D.
- Vitamin D (both D2 and D3) is supplemented in various breakfast cereals. One serving of ready-to-eat cereal is fortified with 10 percent of the daily value (DV) for vitamin D (80 IU).
- Some orange juice brands, margarine, and other food items are fortified with vitamin D2.
Vitamin D3
Vitamin D3 is obtained from animal products, with oily fish, fish oils, eggs, and dairy serving as the best dietary sources. The amount of vitamin D in an animal’s tissues is influenced by its diet.- Fish oil: 1 tablespoon of cod liver oil (1,360 IU per serving)
- Trout: 3 ounces of cooked farmed rainbow trout (645 IU per serving)
- Salmon: 3 ounces of cooked sockeye salmon (570 IU per serving)
- Sardines: Two drained sardines, canned in oil (46 IU per serving)
- Cow’s milk: 1 cup of 2 percent milk fortified with vitamin D (120 IU per serving)
What Are the Other Sources of Vitamin D?
Sunlight consists of two types of ultraviolet radiation: UVA and UVB. Although UVB is essential for the skin’s vitamin D synthesis, it can cause sunburn and contribute to cell damage linked to cancer. UVA also damages the skin and accelerates aging. To safeguard against sun damage and skin cancer, limit exposure during peak hours (10 a.m. to 2 p.m.), wear protective clothing such as a wide-brimmed hat and long-sleeved garments, and use sunscreen with SPF 30 or higher when too much exposure is unavoidable, ensuring it’s broad-spectrum for UVA and UVB protection.
Given the appropriate conditions, exposing the arms and legs to sunlight for 10 to 15 minutes a few times weekly can produce almost all the necessary vitamin D.
What Is the Treatment for Vitamin D Deficiency?
High-Risk Populations
Certain disorders, hereditary conditions, and medications may impact vitamin D absorption or conversion of vitamin D to its active form, thus contributing to deficiency.- Limited outdoor activity: Older adults and those residing in institutions may not have easy access to the outdoors.
- Inflammatory bowel diseases
- Celiac disease
- Cystic fibrosis
- Surgery: People who undergo bariatric or gastric bypass surgery for weight loss and those with sections of the small intestine removed (resection) are at higher risk.
- Darker skin: Less vitamin D is produced during sun exposure in darker skin compared to lighter skin, as the melanin in darker skin blocks and absorbs sunlight before it can initiate vitamin D production.
- Excessive sunscreen use
- Malabsorption disorders
- Age: As people age, their skin’s 7-dehydrocholesterol levels (which play a crucial role in the synthesis of vitamin D) decrease, accompanied by changes in the skin. Older people are also more prone to spending extended periods indoors.
- Certain medical conditions: Some conditions can hinder the body’s ability to synthesize or absorb sufficient vitamin D.
- Lactose intolerance: Milk is usually fortified with vitamin D.
- Vegan or vegetarian diets
Does Vitamin D Have Toxicity or Side Effects?
As a fat-soluble vitamin, vitamin D is stored in the body’s fat tissue. While the body can use these reserves when needed, excessive doses of vitamin D can accumulate and lead to toxicity. At such extremes, vitamin D can elevate blood calcium to levels that may lead to various symptoms and even death. However, toxicity from vitamin D typically requires extremely high doses, and such cases are rare.
Vitamin D toxicity primarily stems from supplement intake, either through prescription or megavitamin supplements, as the relatively low levels in food or excess sun exposure are unlikely to reach toxic levels. Excessive heat on the skin during sun exposure prevents the overproduction of vitamin D3.
Symptoms and Complications
Acute vitamin D intoxication can lead to acute hypercalcemia (high levels of calcium in the blood), resulting in confusion, anorexia, weight loss, vomiting, increased urination, excessive thirst, and muscle weakness. Chronic vitamin D intoxication may lead to nephrocalcinosis (deposition of calcium salts in the renal tissue) and bone issues.Safe Upper Limits
To avoid vitamin D toxicity, it is recommended not to consume daily vitamin D supplements exceeding 4,000 IU without proper monitoring and supervision from your doctor. This standard was also issued by the IOM (the present-day NAM) more than a decade ago. The upper limits (UL) recommended by the Endocrine Society are the same as the IOM standards for people without vitamin D deficiency. The society has set a different set of upper limits for people suffering from deficiency (not listed here). The BHOF doesn’t set its own UL.- Birth to 6 months: 1,000 IU
- 7 to 12 months: 1,500 IU
- 1 to 3 years: 2,500 IU
- 4 to 8 years: 3,000 IU
- 9 years and older: 4,000 IU
Does Vitamin D Interact With Medications or Other Supplements?
- Orlistat: This weight-loss drug, in combination with a reduced-fat diet, may reduce the absorption of vitamin D from food and supplements, leading to lower 25(OH)D levels.
- Statins: Cholesterol-lowering statin medications could be less effective with high vitamin D intake as both statins and vitamin D compete for the same metabolizing enzyme. High vitamin D intake, especially from supplements, might affect the potency of certain statins.
- Steroids: Corticosteroid medications, such as prednisone, prescribed for inflammation, can decrease calcium absorption and impair vitamin D metabolism.
- Thiazide diuretics: When combined with vitamin D supplements that increase intestinal calcium absorption, these diuretics may lead to markedly high calcium levels. This is particularly relevant for older adults and individuals with compromised renal function or hyperparathyroidism.
- Calcipotriene: Combining vitamin D supplements with calcipotriene, a psoriasis medication applied topically, may elevate blood calcium levels to a dangerous extent.
- Calcium channel blockers: Vitamin D may counteract the effects of calcium channel blockers, medications prescribed for high blood pressure and heart conditions. Examples of calcium channel blockers include nifedipine, verapamil, nicardipine, diltiazem, and amlodipine.
- Digoxin: Even low levels of digoxin, a medication for irregular heart rhythms, can become toxic if calcium levels are raised too high by taking vitamin D supplements.
- Estrogen medications: Hormone replacement therapy with estrogen can elevate vitamin D levels, potentially benefiting calcium and bone strength. Combining vitamin D supplements with estrogen replacement therapy may enhance bone mass, but this effect may vary if progesterone is also taken.
- Isoniazid: Isoniazid, a drug used in tuberculosis treatment, could potentially lower vitamin D levels in the bloodstream.
- Antacids: Long-term use of certain antacids used to treat heartburn and indigestion might impact the levels, metabolism, and accessibility of vitamin D.
- Anti-seizure medications: Anti-seizure drugs, including phenobarbital, phenytoin, primidone, and valproic acid, can reduce vitamin D levels.
- Bile acid sequestrants: These drugs are prescribed to lower cholesterol, including cholestyramine and colestipol, and can reduce vitamin D levels.
- Mineral oil: Mineral oil disrupts the absorption of vitamin D.
- Anti-HIV drugs: Certain anti-HIV drugs, such as efavirenz and AZT, may lower vitamin D levels, while darunavir exposure seems to increase vitamin D levels.
- Antifungal agents: Antifungal agents such as clotrimazole and ketoconazole can also decrease vitamin D levels.
- Medicinal herbs: St. John’s wort or its extracts, such as hypericin and hyperforin, may reduce vitamin D levels.
- Vitamin K: Both vitamins D and K are fat-soluble vitamins crucial for calcium metabolism. Vitamin D stimulates the production of vitamin K-dependent proteins that need vitamin K for proper carboxylation. Combined supplementation of vitamins D and K is suggested to be more effective for bone and cardiovascular health than taking either alone, based on current evidence. As per a meta-analysis of eight studies involving nearly 1,000 participants, combining vitamins K and D can boost overall bone density and reduce a marker called undercarboxylated osteocalcin, linked to bone health. This effect is even better when using vitamin K2, specifically.
Are There Controversies Surrounding Vitamin D Supplementation?
- Optimal levels of intake: There is ongoing scientific debate about what constitutes an optimal vitamin D level in the blood.
- Daily intake recommendations: The recommended levels by different organizations vary.
- Health benefits beyond bone health: Some studies suggest additional health benefits, but consensus is lacking.
- Individual variability: Responses to vitamin D supplementation can vary among individuals, and factors such as genetics, age, and health conditions may influence how the body utilizes and responds to vitamin D. For instance, there exist significant variations in mineral metabolism among different racial groups. African Americans, in particular, demonstrate higher bone density and a lower risk of fractures compared to other races.
- Sun exposure versus supplements: The discussion surrounding the optimal strategies to achieve and maintain vitamin D adequacy, whether through sunlight exposure, supplements, or both, is a subject of ongoing debate. Sunlight serves as a natural and efficient means of synthesizing vitamin D in the skin, but skin cancer concerns can influence sun exposure recommendations.
- Vitamin D requirements during reproduction: The debate surrounding maternal vitamin D requirements during pregnancy and lactation involves contrasting viewpoints. One perspective argues that there is no need to increase maternal vitamin D requirements during these reproductive states, as the achieved 25(OH)D level remains unaffected. However, an opposing viewpoint emphasizes the potential impact of inadequate maternal vitamin D status on fetal and neonatal health, emphasizing the importance of optimizing vitamin D levels during pregnancy for the well-being of both mother and child.
- Disease prevention: Scientific debate surrounds the daily vitamin D requirement and optimal serum levels for disease prevention. The NAM noted insufficient evidence to establish a direct link between vitamin D and health benefits beyond bone health. Despite subsequent evidence supporting additional advantages of sufficient vitamin D intake, a consensus on the adequate amount remains elusive.