Do you have a Vitamin D deficiency? Symptoms, causes & dietary advice

Read time: 2-3 min

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that plays a crucial role in our health. It is particularly important for bone health, immune function, and cell growth. In this article, we will explore what Vitamin D is, symptoms of Vitamin D deficiency, its presence in foods, the risk of overdosing, and how much Vitamin D we actually need.

Vitamin D is unique because it can be produced by our body when the skin is exposed to sunlight. It is also found in certain foods and available as a dietary supplement. Vitamin D helps the body absorb calcium and phosphate, which are essential for maintaining strong bones and teeth. It is also involved in the immune system's function and helps protect against infections. A deficiency in Vitamin D can lead to a range of symptoms, including fatigue and weakness, joint and muscle pain, difficulty walking or climbing stairs, mood swings, impaired immune function, and an increased risk of infections.

Is Vitamin D Found in Foods?

Vitamin D is naturally present in a few foods, including fatty fish like salmon, mackerel, and sardines, cod liver oil, egg yolks, and liver. It is also added to certain foods, such as milk, margarine, and fortified breakfast cereals. However, margarine and fortified breakfast cereals are not recommended as part of a healthy diet.

Can You Overdose on Vitamin D?

It is possible to overdose on Vitamin D, especially when taking dietary supplements. Symptoms of an overdose may include:

Nausea
Vomiting
Loss of appetite
Constipation
Weakness
Weight loss
Prolonged overdose of Vitamin D can lead to more severe problems, such as calcium deposits in blood vessels and organs, kidney stones, and kidney damage.

How Much Vitamin D Do You Need?

The recommended daily intake (RDI) of Vitamin D varies depending on age, gender, and lifestyle. The recommendation is to get 70–80 IU of Vitamin D per day per kilogram of body weight from all sources. On average, women get 170 IU per day from their diet, men get 205 IU per day, and children aged 2–19 get 195 IU per day from their diet. The remaining amount must be obtained through supplements unless you expose 80% of your body to sunlight without sunscreen between 11 am and 3 pm for at least 20 minutes when the UV index is 4 or higher.