Vitamin D: Deficiency and Top Sources

Vitamin D is essential for absorption of phosphorus and calcium in the body. Hence it is a vital nutrient as far daily energy requirement and restoration of bone`s health is concerned.

An average adult needs up to 200 IU of vitamin D every day. The requirement increases in elderly. They need up to 400 IU every day.

Despite of abundance of vitamin D in nature in form of sunlight and food source many people suffer from vitamin D deficiency.

One major cause of deficiency is malabsoption syndrome. In this syndrome the intestine is unable to absorb the vitamin and other nutrients from the blood. Hence the nutrients get drained from the body.

Another reason is absence of calcidiol, production of vitamin D, majorly because of avoiding sun light. Ironically, it is also found deficient in people who are regularly exposed to the sunlight.

Use of sunscreen products excessively can reduce absorption of UV rays by the body. Those who wear very thick clothes or those with dark skin (high melanin content) too are unable to absorb the rays.

Another common cause of deficiency is lack of a nutritious diet. Other causes include medications of sleeping pills, anti-hypertensive drugs and steroids.

Deficiency Diseases

Rickets and osteomalacia are major deficiency diseases of vitamin D. Rickets is softening of the bones in children which makes them vulnerable to fractures and other injuries of the bones. Osteomalacia occurs in adults and it is marked by weak muscles and bones.

Vitamin D is a strong antioxidant. Deficiency of this vitamin increases risk of development of osteoporosis, cancer, tuberculosis, high blood pressure, memory loss and other age related disorders.

Chronic diseases like multiple sclerosis, chronic muscular pain and auto immune diseases like type 1 diabetes and Parkinson`s diseases may also develop in case the deficiency remains untreated for much longer time.

Best Natural Sources of Vitamin D

Vitamin D is produced by the skin when UV rays are absorbed through sun exposure. It is easily available in many foods. These include pure cod liver oil, margarine (fortified), tuna, mackerel, eel, herring, salmon, beef, sardines and egg.

People who have more melanin content in body (dark skin) must remain for 30 minutes or more in the sunlight.