People in sunny areas often don’t get enough vitamin D because of busy schedules, poor diet, medications, or health problems like kidney or liver problems. Vitamin D is produced in the skin when exposed to sunlight. However, in the winter, it becomes more challenging for the body to produce enough due to the colder weather, shorter days, and lower sun angles. Sunlight alone is not enough, so it is beneficial to eat foods rich in vitamin D, such as fatty fish, egg yolks and fortified dairy. I also enjoy sunlight in winter as it makes me feel relaxed.
But do you know what happens if you don’t get enough Vitamin D? To answer this question, Team Health Shots spoke to Dr. Jayateertha Kulkarni, an orthopedic surgeon, to learn about the sources and ways to maintain healthy levels of Vitamin D.
What happens if you don’t get sunlight?
Vitamin D deficiency can cause many health problems. “This can weaken the bones and muscles around the joints, leading to pain, stiffness, and spasms. People may also feel tired or have body aches, especially in the knees, lower back, and hips,” Dr. Jayateertha tells Health Shots. Over time, not getting enough vitamin D can increase the risk of weak bones (osteoporosis), falls, and joint problems, especially in older adults. Sometimes people think that this pain is just a result of aging or arthritis, but vitamin D deficiency can often cause it.
How can I maintain my Vitamin D levels?
The National Institutes of Health says you can get vitamin D from these sources:
- Food: Vitamin D is found in foods such as fatty fish, fish liver oil, beef liver, eggs and cheese. In the US, most vitamin D comes from fortified foods like milk and cereals.
- Sun exposure: People can get some vitamin D from sunlight. But many things like the time of year, time of day, how long you’re outside, cloudiness and skin color can affect the amount of vitamin D your body makes.
- Dietary supplements: Vitamin D supplements are available in two forms, D2 and D3. Both increase vitamin D levels in the blood, but D3 does so more effectively.
Can too much vitamin D be harmful?
According to a journal published by the National Institutes of Health, increased levels of vitamin D in the body can lead to hypercalcemia, hypercalciuria, and high serum 25(OH)D concentrations. In extreme cases, it can lead to kidney failure, calcification of soft tissues, cardiac arrhythmias, and even death. Vitamin D toxicity is almost always the result of excessive intake of vitamin D through supplements. Additionally, vitamin D intake in the range of 25 to 100 mcg (1,000–4,000 IU) is recommended, depending on age.
(Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you have about any medical condition.)
