Home Remedies for Vitamin D deficiency
Signs & Symptoms of vitamin D deficiencies
Bone pain and muscle weakness are the most common signs seen in vitamin D deficiency.
Rickets and osteomalacia are the two most common deficiency diseases noted in Vitamin D deficiency.
Sometimes, symptoms may be subtle or there may be no symptoms, yet too little vitamin D can pose health risks.
Causes of Vitamin D deficiency
- Strict vegetarians who avoid natural animal based Vitamin D food sources like fish and fish oils, egg yolks, beef liver may develop vitamin D deficiency.
- Lactose intolerant people or those with allergies to milk and dairy products can develop Vitamin D deficiencies.
- The body makes vitamin D when your skin is exposed to sunlight. Those who avoid the sun completely for any reason, mainly those who live in northern latitudes, remain in purdah, wearing burkhas (long robes and keep themselves covered totally) for religious or other reasons, or have an occupation that prevents sun exposure can develop a deficiency.
- Dark skinned people have reduced ability to make vitamin D in their skin from sunlight due to the pigment, melanin. Older adults with dark skins are particularly vulnerable.
- Malabsorption problem can affect the ability of your intestine to absorb vitamin D. Defective absorption may be seen in some diseases such as Celiac disease, Crohn’s disease, cystic fibrosis and so on.
- Malfunctioning kidneys may prevent conversion of Vitamin D to its active form.
- Obesity: Vitamin D is extracted from the fat cells in blood, altering its release into the circulation. People with a BMI above 30 often have low blood levels of vitamin D.
Functions and Health Benefits of Vitamin D
- Essential for absorption and utilization of calcium and phosphorus from gastrointestinal tract.
- In conjunction with parathyroid hormone (PTH), it mobilizes calcium from bone and increases the renal tubular reabosorption of calcium and phosphate.
- Calcification of osteoblast cells of growing skeletal structures.
- Vit. D has roles in immunity, reproduction, insulin secretion also.
Note that One microgram of cholecalciferol (D3) is the same as 40 IU of vitamin D.
Symptoms of Vitamin D Toxicity
Vit. D has a serious toxicity. An intake of 1000 to 3000 1 U/kg body weight almost 80 to 100 times the RDI, may lead to hypocalcaemia and of bones and of soft tissues. Infants given excessive amount of Vit D may have GI upsets, bone fragility, retarded growth, and mental retardation.
Too much vitamin D can make the intestines absorb too much calcium. This may cause high levels of calcium in the blood. High blood calcium can cause calcium deposits in soft tissues such as the heart and lungs, Confusion and disorientation, Damage to the kidneys, Kidney stones, Nausea, vomiting, constipation, poor appetite, weakness, and weight loss.
Home Remedies for Vitamin D deficiency
- Expose the skin of your face, arms, back or legs to sunshine for 10-15 minutes, three times every week without applying sunscreen. This is enough to meet your body’s requirement of vitamin D. Indirect exposure to sunshine via a window sill or car windshield does not produce Vitamin D in the body.
- Follow a well balanced diet that supplies the proper amount of vitamin D foods, Calcium and Protein foods. While this will not completely stop bone loss, it will guarantee that a supply of the materials the body uses to form and maintain bones is available.
- Get regular exercise to reduce likelihood of fractures. Weight bearing exercises (walking, dancing, jogging, tennis), resistance training (stretch bands, free weights, weight machines, stretch bands), balance exercise like tai chi and yoga, even aerobic exercise such as cycling on a stationary bike and rowing machines are recommended.
- Added Vitamin D supplements
- Avoid drinking alcohol excessively.
- Quit smoking
- Prevent falls and likelihood of fractures.