SYMPTOMS OF VITAMIN D DEFICIENCY

Can osteoporosis be one of the symptoms of vitamin D deficiency? Osteoporosis Canada reports that vitamin D3 can increase calcium absorption by as much as 30 to 80 percent.

Vitamin D is one of the most important elements of a bone building program because it increases the body’s ability to absorb calcium by 30-80%. Unfortunately, the symptoms of vitamin D deficiency are subtle and may go unnoticed until the loss of bone density becomes evident through painful fractures and possibly a broken bone. Research shows that as many as 70% of Americans and Canadians may be vitamin D deficient for at least part of the year.

As we age, our skin gradually loses its youthful cholesterol and the ability to synthesize vitamin D. Although it has not been widely studied, some reports indicate that by the age of 50, Vitamin D production has fallen to approximately 50% of its original rate. By the age of 65 production will have fallen to just 25% of its original capability.

WHAT ABOUT THE SUNSHINE?

Many people believe that 15 minutes in the sun will provide all the vitamin D they need to be healthy. But this simple guideline can be misleading and falsely reassuring. Those who may need more than 15 minutes in the sun to get sufficient vitamin D include:

• Men and women over 50 years old whose thinning skin is less able to produce vitamin D and whose kidneys are less able to convert vitamin D into its active form
• People who cover up or wear sunscreen when they are outside
• Dark skinned people who need much more sunlight to generated sufficient vitamin D
• People who have a medical condition that affects the intestine’s ability to absorb vitamin D (conditions such as Crohn’s disease, cystic fibrosis and celiac disease)
• Those who are obese-as fat cells can extract vitamin D from the blood and prevent it from being absorbed by the bones

The 15-minute rule is also not effective at higher latitudes. In latitudes above 42 degrees north (Boston, Rome and Beijing) there is insufficient radiation available for vitamin D synthesis from November to early March. Ten degrees farther north, this "vitamin D winter" extends to almost half of the year. Unfortunately there are few symptoms of vitamin D deficiency to warn us to increase our supplements.

HOW MUCH VITAMIN D DO WE NEED?

Health professionals do not yet agree on how much vitamin D is needed to optimize bone health. The U.S. National Osteoporosis Foundation currently recommends that adults over 50 get 800-1,000 IU a day while acknowledging that some people may need more. The Canadian Cancer Society recommends that adults take 1,000 IU of vitamin D daily throughout the winter months and those at higher risk of vitamin D deficiency take the supplement throughout the year. The Vitamin D Council recommends that people take an average of 5,000 IU a day if they have some sun exposure and possibly more if they have little or no sun exposure. Supplements are the most convenient way to get the recommended vitamin D dosage, as there are few foods high in vitamin D that will provide the recommended levels on a consistent basis.

While there is no agreement on the optimal vitamin D dosage, there is general agreement on the value of an annual vitamin D blood test. These tests help people concerned about osteoporosis to adjust their dosage rather than waiting for vitamin D deficiency symptoms that will likely arrive too late. The 25(OH) D blood test is now a standard part of many annual check-ups but people are encouraged to request the test if it is not yet offered. There is growing recognition of the value of vitamin D not only for healthy bones but also for strengthening the immune system and possibly preventing some cancers as well as type 1 diabetes and multiple sclerosis. It is unwise to wait for the symptoms of vitamin D deficiency before taking steps to ensure that we have enough of this valuable vitamin.

To learn about affordable calcium supplements that help to address the symptoms of vitamin D deficiency...visit Osteoporosis Treatment Guidelines.


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