Older people. People with darker skin. People with malabsorption issues. All these categories of individuals may be at risk of Vitamin D deficiency, physicians warn.
Physicians say Vitamin D is essential for the bones and teeth, the immune system, brain health, and for regulating inflammation.
They explain that Vitamin D promotes calcium absorption and helps maintain adequate levels of calcium and phosphorus in the blood, which is necessary for healthy bones and teeth.
According to Medical News Today, vitamin D deficiency in children can cause rickets, leading to a bowlegged appearance due to the softening of the bones, and dental problems, such as teeth not forming as they should.
Similarly, in adults, vitamin D deficiency can manifest as osteomalacia, or softening of the bones. Long-term vitamin D deficiency can also lead to osteoporosis, or low bone density, which increases the risk of fractures.
Daily dosage
According to experts, the recommended daily intake of vitamin D varies, depending on age, sex, and specific health conditions.
Physicians say that, for most healthy adults, a daily intake of 600-800 international units (IU) is generally recommended. However, it is important to note that individual requirements may vary, and it is always best to consult with a healthcare professional for personalized advice.
General Practitioner, Dr. Bridget Ogbeha, says there are various sources of vitamin D, including sunlight exposure, dietary intake, and supplementation.
She notes that sunlight triggers the synthesis of vitamin D in the skin, warning, though, that the amount produced can be influenced by factors such as geographical location, time of year, time of day, and skin pigmentation.
Dietary sources
Nutritionist, Dr. Amina Ibrahim, says dietary sources of vitamin D include fatty fish such as salmon and mackerel; fortified dairy products, eggs, and certain fortified cereals.
She says it can be challenging to obtain sufficient vitamin D through diet alone, especially for individuals with limited sun exposure or specific dietary restrictions.
Supplementation
Doctors usually recommend supplementation to ensure adequate vitamin D levels, particularly for individuals at risk of deficiency.
“This includes people who have limited sun exposure, such as those who live in northern latitudes, spend most of their time indoors, or use clothing or sunscreen that blocks UVB rays,” Dr. Amina explains.
Certain population groups, such as older adults, individuals with darker skin, and those with malabsorption disorders, may also be at an increased risk of deficiency and may require supplementation, physicians say.
Benefits of daily intake
Taking vitamin D daily can be beneficial, but it is important to follow the recommended dosage guidelines.
“Excessive intake of vitamin D can lead to toxicity, known as hypervitaminosis D, which can cause symptoms such as nausea, vomiting, poor appetite, weakness, and kidney problems,” Dr. Ogbeha warns; adding, “The tolerable upper intake level for most adults is set at 4,000 IU per day, but again, it is advisable to consult with a healthcare professional for personalized advice.”
old people, individuals with darker skin, and those with malabsorption disorders, may be at an increased risk of Vit D deficiency and may require supplementation
It is also important to note that while vitamin D supplementation can be beneficial for many individuals, it is not a substitute for a healthy lifestyle and a balanced diet.
Engaging in regular physical activity, maintaining a nutritious diet, and getting adequate sunlight exposure (with appropriate sun protection measures) are important factors in overall health and well-being, physicians say
